Weight training program in 12 weeks.

Beginner 12 weeks 3x/week
article rating 4.5/5 41

The 4 basic exercises are:
the squat, the horizontal and vertical press, the horizontal and vertical row, and hip exercises.

In this exercise programme you will learn to position yourself correctly in order to perform the exercises pain-free and as effectively 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 a floor space of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

This workout programme lasts 12 weeks, divided into 3 cycles of 4 weeks each.
You will do 3 sessions a week.

Good luck!

You need to have Decathlon Coach application to launch this program !

Week 1 - Learning the basic weight training exercises

In this first workout cycle we will learn the basic weight training exercises, using pushing and pulling movements.
Our goal is to master the technique before emphasizing performance.

  • 01. Pushing exercises workout (33 minutes)
  • 02. Pulling exercises workout (36 minutes)
  • 03. The agonist/antagonist workout (48 minutes)

Week 2 - Add an extra set to each exercise.

Remember to put technique before performance.

  • 04. Add one more set to the pushing exercises workout (36 minutes)
  • 05. Add one more set to the rows workout (39 minutes)
  • 06. Add one more set to the agonist/antagonist workout (51 minutes)

Week 3 - New exercises for a full-body workout.

New exercises = new technical know-how.

  • 07. Three new exercises for the pushing exercises workout (47 minutes)
  • 08. Two new exercises for the pushing exercises workout (45 minutes)
  • 09. Two new exercises added to the agonist/antagonist workout (51 minutes)

Week 4 - Add an additional set to certain exercises.

Technique before performance.

  • 10. Building up the pushing exercises session (53 minutes)
  • 11. Building up the pulling exercises workout (45 minutes)
  • 12. Building up the agonist/antagonist session (55 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.

  • 13. Intro to the slow pushing workout (55 minutes)
  • 14. Intro to the slow pulling exercises workout (60 minutes)
  • 15. Intro to the slow agonist/antagonist workout (69 minutes)

Week 6 - Do one more set than you did in week 1, sticking with the slow pace

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

  • 16. Pushing workout with one more set (55 minutes)
  • 17. Pulling workout with one more set (59 minutes)
  • 18. Slow-paced agonist/antagonist workout with one more set (73 minutes)

Week 7 - Increase your strength and speed by upping the number of sets of the same exercises you did in the previous weeks.

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

  • 19. Building up the slow pushing workout (55 minutes)
  • 20. Building up the slow pulling exercises workout (55 minutes)
  • 21. Building up the slow agonist/antagonist workout (73 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 weaker points.

  • 22. Developing the slow pushing workout (59 minutes)
  • 23. Developing the slow pulling exercises workout (55 minutes)
  • 24. Developing the slow agonist/antagonist workout (79 minutes)

Week 9 - Vary your pace for greater effectiveness.

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

  • 25. Intro to the new pushing exercises workout (58 minutes)
  • 26. Intro to the new pulling exercises (64 minutes)
  • 27. Intro to the new agonist/antagonist workout (77 minutes)

Week 10 - Varying the tempo of the exercises.

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

  • 28. Repeating the new pushing exercises workout (58 minutes)
  • 29. Repeating the new pulling exercises workout (64 minutes)
  • 30. Repeating the new agonist/antagonist workout (78 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.

  • 31. Building up the new pushing exercises workout (59 minutes)
  • 32. Building up the new pulling exercises workout (62 minutes)
  • 33. Building up the new agonist/antagonist workout (81 minutes)

Week 12 - Final week of the programme

Apply all of the exercises you learned and pointers received, and give it your best during this final week!

  • 34. Developing the new pushing exercises workout (59 minutes)
  • 35. Developing the new pulling exercises workout (67 minutes)
  • 36. Developing the new agonist/antagonist workout (81 minutes)

Coach advice

"This programme is designed to teach you how to do the exercises correctly. The priority is technique over performance. Take the time to correctly repeat the exercises the coaches perform in the videos. Master these and by the end of the programme you'll be a pro!"
Want to move with Decathlon Coach? ;)
It's happening right here 👇
qr-code