One year workout plan for beginner to advance

 

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1-Year Bodybuilding Workout Plan Embarking on a year-long bodybuilding journey requires dedication, consistency, and a wellstructured plan. This guide provides a comprehensive workout plan designed to help you build muscle, increase strength, and improve overall fitness over the course of 12 month Remember to pair this plan with a balanced diet and adequate rest for optimal results. Phases of the Workout Plan The workout plan is divided into four phases, each lasting three months. This periodization approach helps prevent plateaus and keeps you motivated. Phase 1: Foundation Building (Months 1-3) Objective: Establish a strong foundation by focusing on form, technique, and building basic strength. Workout Split: Phase 2: Hypertrophy Focus (Months 4-6) Objective: Increase muscle size through higher volume and intensity. Day 1: Upper Body (Push) Bench Press: 3 sets of 8-10 reps Incline Dumbbell Press: 3 sets of 8-10 reps Shoulder Press: 3 sets of 8-10 reps Tricep Dips: 3 sets of 10-12 reps Day 2: Lower Body Squats: 3 sets of 8-10 reps Lunges: 3 sets of 8-10 reps per leg Leg Press: 3 sets of 10-12 reps Calf Raises: 3 sets of 12-15 reps Day 3: Rest Day 4: Upper Body (Pull) Pull-Ups: 3 sets of 8-10 reps Bent-Over Rows: 3 sets of 8-10 reps Lat Pulldowns: 3 sets of 10-12 reps Bicep Curls: 3 sets of 10-12 reps Day 5: Core and Cardio Planks: 3 sets of 30-60 seconds Russian Twists: 3 sets of 15 reps per side Mountain Climbers: 3 sets of 30 seconds 20-30 minutes of moderate cardio Days 6 & 7: Res