12 Weeks to Get Huge
Summary:
5 Days a Week
12-weeks of building serious muscle-mass.
Description: This plan is all about gaining muscle and strength. During the 12 weeks that follow, you will undergo an intense 2-phase routine that focuses on lifting heavy weight with low reps.
Workout Details
An intense Training Plan that will help build serious muscle mass.
This 12-week plan is focused towards building strength and muscle mass. It consists of two six-week phases, both of which are constructed as a 5-day-per-week split workout routine. You should have significant prior experience with weight training before attempting this training plan.
To get the most out of this workout you should seriously push yourself! Using a spotter is highly recommended since you will be performing many sets close to failure. Begin each workout with a 10-15 minute stretching/cardio routine.
It is recommended that you perform a 1-rep max on the Benchpress and Deadlift exercises approximately every 3 weeks during this plan. Watching your 1-rep max increase significantly at the end of the plan will be a great way to see and measure how much strength you have gained from joining this plan.
Sample Workout from this Training Plan
Chest Phase I
Your first workout each week will focus primarily on your chest muscles. All sets, except those in the final exercise, should be performed in a 8-6-4 repetition pattern, lifting as heavy a weight for each set as possible. You should perform this w...
Bench Press - Barbell, Flat
Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder widt...
Suggested Routine:
Set 1:
8 reps
Set 2:
6 reps
Set 3:
4 reps
Bench Press - Barbell, Inclined
Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor ...
Suggested Routine:
Set 1:
8 reps
Set 2:
6 reps
Set 3:
4 reps
this training plan.
At a Glance
Latest Users on this Workout
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Discuss this Training Plan 
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posted Friday, May 7, 2010 |
I have only done the first two weeks, but I’m bailing. It does not seem all that well balanced. Chest days are fairly good, but the biceps day is questionable and the back and shoulders day is weak on back. Having a full day for triceps still seems a little off to me and abs need to be done at least twice a week. Not digging it at all. |
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posted Wednesday, June 16, 2010
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Wow. I’ve seen some weak workouts before… This one seems to have been designed by someone who looks at themselves in the mirror a LOT! I’d be willing to bet that there’s not a reflective surface they walk by without pausing to admire themselves. The only muscles that get anywhere close to a good workout are on the front. The back workout is a joke, so is the shoulders. What’s even worse is they’re paired together. Give me back the ability to create my own, or bring back some of the old ones… Like the M&F Rock Hard Challenges or the MAX-OT workouts. Those were good, this is definately not! At the very least, if I substitute exercises, it should remember them for the next one, right? |
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posted Tuesday, July 13, 2010 |
It’s working for me. I add a couple of extra routines each day. How cool are the Romanian deadlifts… |
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posted Thursday, December 2, 2010 |
Hey you guys, I’m 6’0" and about 141lbs. My goal is to put on about 20lbs. I’m starting this plan today. Do any of you guys advise another training plan or should give this one a try? |
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posted Sunday, December 5, 2010 |
Jeff, Looks like you’re gonna need to eat alot. Plan might be good, but a lot for you. it seems that you are very ectomorphic, and you will need to be careful on how fast you add weight and stress your muscles. you should be increasing your intake by about 20% at least. You might want to consult a nutritionist and a personal trainer. |
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posted Friday, January 14, 2011
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how can i print the workout? this is one of the things that drives me completely nuts about these dailyburn training plans. no print icon next to any of the workouts, no way to print out the descriptions, no way to even look at the descriptions for future days. and on the iphone, i can only do the current day’s workout. no way to catch up, no way to even look at descriptions for a previous day’s exercises. why is this part of the site so restrictive and clumsy? the custom routines seem way better. |
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posted Thursday, March 17, 2011 |
Hello guys.. I just started today and I have some quesitons: I choose this 12 week get huge trainning but I also want to work my abs and fat burner.. as far as I see there is no aerobic exercices on this training and when I try to add the 6 pack abs program and fat burn , it says I need to delete this training.. So how can I do ? thanks in advance!! |
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posted Friday, March 25, 2011 |
Hi Sk0ll I was a bit confused by this too as it states “Combine this plan with your own cardio or strength training workouts for a balanced routine.” I contacted DB help about this and the only answer I got was: “You can only be active in one Training Program at a time. However, you can add in your own workouts or exercises to this.” Not the most satisfactory explanation as it means adding in all the exercises from one program to another (if this is poss as I could not be bothered – got P90X instead) and defeating the object of the ease the site is supposed to deliver, but I hope it helps? |
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posted Monday, July 25, 2011 |
Hi Guys, Starting this program today and looking forward to gaining a couple of kilos of lean mass. I’m a little surprised though that there is no mention in the ‘plan description’ of rest phases. Are they 30 secs, 60 secs? Any supersetting? It merely says: “you will be performing most exercises close to failure on the final sets”. Should one indeed try to push to failure on some of the sets? Anyhow, I am an experienced lifter. It’s just that there are a few aspects taken for granted (not to mention eating/cardio) and I was keen to see if any of you had any similar views/experiences to share. Happy training, |
