Weight training program in 12 weeks

Beginner 12 weeks 4x/week
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The basic weight training exercises are the squat, the horizontal and vertical push, horizontal and vertical pull, and hip exercises. With this program, you will learn to position yourself correctly in order to perform the exercises painlessly and as efficiently as possible. It will also increase your strength and build your self-confidence as the weeks go by. To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
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Week 1 - Learn the 4 basic weight training exercises

Technique before performance

  • 01. Pushing exercises workout (33 minutes)
  • 02. Pulling exercises workout (36 minutes)
  • 03. Pushing exercises workout (33 minutes)
  • 04. Pulling exercises workout (36 minutes)

Week 2 - Add an extra rep to each exercise.

Technique before performance

  • 05. Repeat the pushing exercises workout (36 minutes)
  • 06. Repeat the pulling workout session (40 minutes)
  • 07. Repeat the pushing exercises workout (36 minutes)
  • 08. Repeat the pulling workout session (40 minutes)

Week 3 - Learn new exercises for a complete training workout

New exercises = new technical know-how

  • 09. Three new exercises for the push exercises workout (46 minutes)
  • 10. Two new exercises for the push exercises workout (45 minutes)
  • 11. Three new exercises for the push exercises workout (46 minutes)
  • 12. Two new exercises for the push exercises workout (45 minutes)

Week 4 - Add an extra rep to each exercise.

Technique before performance

  • 13. Repeat the pushing exercises workout once more (52 minutes)
  • 14. Repeat the pull exercises workout once more (50 minutes)
  • 15. Last push exercises workout (52 minutes)
  • 16. Last pull exercises workout (50 minutes)

Week 5 - How to do "slow-paced" exercises

For the "slow-paced" exercises, the passive phase is done while slowing down and the active phase is done in a burst.

  • 17. Learn the new pushing exercises workout (55 minutes)
  • 18. The new pulling exercises workout (60 minutes)
  • 19. Learn the new pushing exercises workout (55 minutes)
  • 20. The new pulling exercises workout (60 minutes)

Week 6 - Repeat the exercises of week 1 in "slow-paced" mode.

Pay attention to the pace of the exercises, which may surprise you.

  • 21. Repeat the pushing exercises workout (55 minutes)
  • 22. Repeat the pulling workout session (60 minutes)
  • 23. Repeat the pushing exercises workout (55 minutes)
  • 24. Repeat the pulling workout session (60 minutes)

Week 7 - Increase your strength and speed by repeating the same exercises you did in the previous weeks.

Work out at difference tempos to increase your strength, and test them to measure your progress.

  • 25. Repeat the pushing exercises workout (55 minutes)
  • 26. Repeat the pulling exercises workout (55 minutes)
  • 27. Repeat the pushing exercises workout (55 minutes)
  • 28. Repeat the pulling exercises workout (55 minutes)

Week 8 - Perfecting your basic exercises.

Quality before performance. We will increase the level of difficulty of the exercises; so it's time to take a look at your strong points and weak points.

  • 29. Perfecting the pushing exercises workout (59 minutes)
  • 30. Perfect the pulling exercises workout (55 minutes)
  • 31. Perfecting the pushing exercises workout (59 minutes)
  • 32. Perfect the pulling exercises workout (55 minutes)

Week 9 - Vary your pace for greater effectiveness.

Stick to pace indicated for each exercise while taking care to use proper technique.

  • 33. Learn the new pushing exercises workout (66 minutes)
  • 34. Learn the new pulling exercises workout (64 minutes)
  • 35. Learn the new pushing exercises workout (66 minutes)
  • 36. Learn the new pulling exercises workout (64 minutes)

Week 10 - Varying the tempo of the exercises.

Be sure to focus on contracting your muscles during the different phases of each exercise.

  • 37. Repeat the pushing exercises workout (66 minutes)
  • 38. Repeat the pulling workout session (64 minutes)
  • 39. Repeat the pushing exercises workout (66 minutes)
  • 40. Repeat the pulling workout session (64 minutes)

Week 11 - You can vary your pace within a single set for a more complete workout.

Stick to the times for each exercise while taking care to use proper technique.

  • 41. Reinforced pushing exercises workout (66 minutes)