12 Week Program For Building Muscle - Silverstar J

 

If you're looking to build muscle over a 12 week period, here's a program you can follow:

Weeks 1-4:

Focus on building a foundation of strength by lifting heavy weights with compound exercises such as squats, deadlifts, bench press, and overhead press. Aim for 3-4 sets of 6-8 reps for each exercise. Rest for 2-3 minutes between sets.

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Weeks 5-8:

Increase the volume of your workouts by adding more sets and reps to your exercises. Aim for 4-5 sets of 8-12 reps for each exercise. Rest for 1-2 minutes between sets.

Weeks 9-12:

Incorporate more isolation exercises to target specific muscle groups, such as bicep curls, tricep extensions, and lateral raises. Continue to increase the volume of your workouts by adding more sets and reps. Aim for 4-5 sets of 10-15 reps for each exercise. Rest for 1 minute between sets.

Throughout the 12 weeks, make sure you're eating a calorie surplus with plenty of protein to support muscle growth. Aim for 1 gram of protein per pound of body weight, and consume enough calories to be in a surplus of 200-500 per day.

Additionally, make sure you're getting enough rest and recovery time between workouts to allow your muscles to grow and repair. Aim for at least 7-8 hours of sleep each night and take rest days as needed.

Remember, building muscle takes time and consistent effort. Stick to the program and be patient with your progress.

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