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RYAN WOOD

12 WEEK STRENGTH + FITNESS

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Hey Ryan, here is a 12-week-long fitness program that incorporates strength training and conditioning. In the next 12 weeks, you will see a new level of transformation. This program is designed to help you build functional strength and an overall stronger foundation of health.

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Read the program below.

Your 12-week gym workout plan

This plan is based on doing two strength sessions and two cardio sessions a week – perfect for kickstarting your fitness. Spend 10 minutes warming up before and five minutes cooling down after every session. Be sure to select the right version of the workout each week (see below), as the number of reps, sets, and moves progresses to keep your body challenged.

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Training tips

Keep progressing. You can do this by changing the volume, frequency, or intensity of exercise. This ensures your body stays challenged. During this 12-week gym workout plan, if the number of reps of a given exercise decreases or remains the same as the previous month, increase the weight as this will keep your muscles tested. Take progress pictures to track your physical results for your own personal reflections. These can be great for motivation. Aim to take a photo of the front, back and sides of the body, first thing in the morning before eating and on the same day each week.

WEEKLY SCHEDULES

WEEKS 1 - 4

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MONDAY: Strength Day A Workout (see below)

TUESDAY:

Cardio (endurance). Cardio for 15 minutes without stopping, or do a 2 miles fast walk.

Cardio Intervals. hard pace for 20 seconds, medium pace for 40 seconds. Repeat for a total of 10 minutes.

WEDNESDAY: Strength Day B Workout (see below)

THURSDAY: Strength Day C Workout (see below)

FRIDAY: Rest/Activity Day

SATURDAY: Rest/Activity Day

SUNDAY: Rest/Activity Day

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Weeks 5 – 8

MONDAY: Strength Day A Workout (see below)

TUESDAY:

Cardio (endurance). Cardio for 25 minutes without stopping, or do a 3 miles fast walk.

Cardio Inverals. hard pace for 30 seconds, medium pace for 30 seconds. Repeat for a total of 15 minutes.

WEDNESDAY: Strength Day B Workout (see below)

THURSDAY: Strength Day C Workout (see below)

FRIDAY: Rest/Activity Day

SATURDAY: Rest/Activity Day

SUNDAY: Rest/Activity Day

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Weeks 9 – 12

MONDAY: Strength Day A Workout (see below)

TUESDAY:

Cardio (endurance). Cardio for 35 minutes without stopping, or do a 4 miles fast walk.

Cardio Intervals. fast pace for 25 seconds, medium pace for 35 seconds. Repeat for a total of 20 minutes.

WEDNESDAY: Strength Day B Workout (see below) ​

THURSDAY: Strength Day C Workout (see below)

FRIDAY: Rest/Activity Day

SATURDAY: Rest/Activity Day

SUNDAY: Rest/Activity Day

WEEK SCHEDULES
STRENGTH A

12 Week Gym Workout Plan: Strength Day A

WEEKS 1-4: Dates: 8/19,

  • Front squat 3×15 (rest 60 secs) [35LB - 55LB]

  • Single-leg hip thrust 2×15/side (rest 60 secs) [BW]

  • RIP60 Split squat 2×15 each side (rest 60 secs) [BW]

  • DB Shoulder press 3×15 (rest 60 secs) [15LB - 25LB]

  • Band Rear delt fly 2×15 (rest 60 secs)

  • DB lateral raise 2×15 (rest 60 secs) [10LB]

  • Push-up 1 set x MAX REPS [Recording: 13, 

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WEEKS 5-8 Dates:

  • Front squat 3×12 (rest 2 mins) [55LB - 75LB]

  • Single-leg hip thrust 3×15/side (rest 60-75 secs) [BW]

  • RIP60 Split squat 3×15 each side (rest 120 secs) [BW]

  • DB Shoulder press 3×12 (rest 60-75 secs) [30LB - 40LB]

  • Band Rear delt fly 3×15 (rest 60-75 secs)

  • DB lateral raise 3×15 (rest 60-75 secs) [10LB]

  • Push-up 2 sets x MAX REPS (rest 2 mins) [Recording:

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WEEKS 9-12 Dates:

  • Front squat 4×8 (rest 2 mins) [75lbs - 100lbs]

  • Single-leg hip thrust 3×15/side (rest 60-75 secs) [BW]

  • RIP60 Split squat 3×15 each side (rest 60-75 secs) [BW

  • Wall sit 2×30 secs (rest 30 secs)

  • DB Shoulder press 4×8 (rest 60-75 secs) [40LB - 50LB]

  • Band Rear delt fly 3×15 (rest 60-75 secs)

  • DB lateral raise 3×15 (rest 60-75 secs) [15LB]

  • Push-up 3 sets x MAX REPS (rest 2 mins) [Recording:

12 Week Gym Workout Plan: Strength Day B

WEEKS 1-4 Dates:

  • DB straight leg deadlifts 3x15 (rest 60-75 secs) 1x50lbs

  • Strap pullups 3x15 (rest 60-75 secs) [BW]

  • Supermans 2×15 (rest 60-75 secs) [BW]

  • DB bentover row 3×15 (rest 60-75 secs) [20lbs/]

  • DB rear delt flys 3x15 (rest 60-75 secs) [15lbs/]

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WEEKS 5-8 Dates:

  • DB straight leg deadlifts 3x12 (rest 60-75 secs) 1x60lbs

  • Strap pullups 3x15 (rest 60-75 secs) [BW]

  • Supermans 3×15 (rest 60-75 secs) [BW]

  • DB bentover row 3×12 (rest 60-75 secs) [30lbs/]

  • DB rear delt flys 3x15 (rest 60-75 secs) [20lbs/]

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WEEKS 9-12 Dates:

  • DB straight leg deadlifts 4x10 (rest 60-75 secs) 1x70lbs

  • Strap pullups 3x15 (rest 60-75 secs) [BW]

  • Supermans 4×15 (rest 60-75 secs) [BW]

  • DB bentover row 4×12 (rest 60-75 secs) [35lbs/]

  • DB rear delt flys 4x12 (rest 60-75 secs) [25lbs/]

  • Face pull 2×15 [1/2" BAND]

12 Week Gym Workout Plan: Strength Day C

WEEKS 1-4 Dates:

[3ROUNDS]
INCH WORMS 12 REPS
MT CLIMBERS 25/
BIKES 40 SECONDS

[3ROUNDS]
PLANK W/ CRAB WALKS 40 SECONDS
SITUP NEGATIVES (3 SECOND NEGATIVE) 12 REPS
MBM RUSSIAN TWISTS 12/SIDE

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WEEKS 5-8 Dates:

[4ROUNDS]
SITUP NEGATIVES (3 SECOND NEGATIVE) 12 REPS
PLANK -> PUSHUP 12 REPS

FLUTTER KICKS 40 SECONDS

[4ROUNDS]
MT CLIMBER TOE TAPS 12/SIDE
CRUNCH TOE TAPS 12/SIDE
SIDE PLANKS 40 SECONDS

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WEEKS 9-12 Dates:

[3ROUNDS]
SITUP NEGATIVES (3 SECOND NEGATIVE) 12 REPS
PLANK -> PUSHUP 12 REPS

FLUTTER KICKS 40 SECONDS

[3ROUNDS]
MT CLIMBER TOE TAPS 12/SIDE
CRUNCH TOE TAPS 12/SIDE
SIDE PLANKS 40 SECONDS

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