Week 3 Phase 1: Week 3 Crossfit Plan This is the highest volume week until we switch programming next week to a different hypertrophy method. 12 Week Program Pdf You will also notice that many of the WODs are a bit longer this week than the previous weeks. I began going to a Crossfit gym 3 weeks ago. I've done 9 classes (3 per week). I've died and resucitated and died again and repeated the process over and over throughout those classes. I like the post-workout feeling, the energy and positivity. I'll be honest, I'm a bookworm, not an athlete. I'm a complete moron when it comes to working out. 12 Week Program Expectations. Over the next 12 weeks your goals and expectations are: Fat Loss - To lose at least 10 pounds of fat. Muscle Mass - To maintain, or even gain lean muscle mass. Conditioning - To be in amazing shape; perhaps the best shape in years. The 12 Week Diet Plan. Each week will consist of 3 different types of eating days.

Click Here to Start the New Beginner Workouts

To kick off the new cycle of Beginner Workouts here on Breaking Muscle, I want to talk about the plan, the goal, and the principles that the program is designed around so that achieving your goals is not only realistic, but guaranteed.

But first, we need to figure out what exactly it means to me to be a beginner in the realm of strength and conditioning in order to understand how I'm approaching this program.

Who Is a Beginner?

To me, a beginner is a clean slate. You could be a person who was once active, fell off the wagon, and is looking for a safe, effective way of regaining your fitness. A beginner is also someone who may not know his or her way around the gym and couldn't tell a dumbbell from a barbell or a kettlebell from a cowbell. And lastly, a beginner is a person who doesn't have a solid foundation of quality movement and overall strength on which to base all future training.

And all of these things are okay! And even if the aforementioned definition doesn't describe you, that doesn't mean there won't be takeaways for you in this program, as there is always room to improve upon existing skills and strengths.

The Plan

• Create a three time per week routine that is specific, measurable, achievable, relevant, and timely (if you are familiar with SMART goals, you will enjoy this training protocol).
• Allow the workouts to be scalable based on starting points and overall fitness levels.
• Keep the workouts accessible with minimal equipment requirements.
• Keep each workout as simple as possible by focusing on three essential skills based on fundamental movements.
• Build a foundation of mobility, stability, strength, and endurance through quality movement that is systematic in its approach and progressions.

The Goal

Specific: In twelve weeks, the goal is to be able to perform the movements listed below to the minimum standard. If you are safely able to perform more, be smart about moving up. Don't perform a rep unless you are 100% certain you can complete it.

Measurable (Minimum Standards):

• 5-10 goblet squats with a 12kg/25lb weight if you are a female, and a 16kg/35lb weight if you are a male.
• 100 kettlebell swings in 10 minutes (again, 12kg for females, 16kg for males)
• A Turkish get up with either arm (12kg for females, 16kg for males)

Achievable:

• Go from practicing bodyweight squats to performing weighted full-depth goblet squats within twelve weeks.
• Improve your kettlebell swing technique, strength, and endurance to being able to perform 100 in 10 minutes.
• Learn the foundation of Turkish get up technique and work up slowly to the minimum standard weights by the end of the twelfth week.

Relevant: The skills learned will become the foundation of further training programs. Consider these three exercises as the basis of all training you do from here on, as they will promote balance, mobility, stability, and strength.

Timely: You will be performing at the minimum standard within twelve weeks.

By developing a solid base of these three skills, you are setting yourself up for long-term health and success in your strength training endeavors. These will groove hip and back mobility, strength, and power, as well as shoulder mobility, stability, and strength.

Disclaimer

Before we get started on skill building, be honest with yourself. Do you have joint or muscle pain at rest? Do you have shoulder pain with overhead reaching? Do you have pain with deep knee or hip bending? Do you have a history of low back pain or dysfunction?

If you answered yes to any of these questions, do yourself a favor and find yourself a Selective Functional Movement Assessment certified clinician who can take a look at your issues. I promise that undertaking a new exercise program with knowledge of existing pain never ends well. Check the ego at the door, suck it up, and go get help from a professional.

If you didn't answer yes to any of the above, yet are serious about staying injury free, seek out a Functional Movement Screen specialist who can screen and evaluate your needs as an individual. Keep in mind, no matter how good my programming may be, a generalized program may not work for you, and it's you that matters the most.

Finally, if you have been inactive for a long time and/or are over 65 years of age, consult your physician on whether any exercise program is right for you at this time. (The lawyers make me say this! But it's true.)

Minimum Equipment Needs

1. An injury-free body (training with an existing injury and hoping it will get better with exercise is usually a shortcut to further pain. Don't do it).
2. A brain that is able to listen to what its body is telling it (and stop before a problem occurs).
3. A foam roller of your choice.
4. A pair of quality training shoes, or no shoes at all. Chuck Taylors, Adidas Sambas, Vibram Five Fingers, even a basic pair of Van's casual shoes would work, as long as they have flat soles. Under no circumstances are running shoes allowed if you care about your lower back health.
5. A kettlebell or kettlebells. For women an 8kg and 12kg should work just fine. For men, a 12kg and 16, possibly a 20kg depending should do the trick. Although this may not apply to everyone, so adjust accordingly.
6. A lightweight dowel or towel rod.
7. A space of about 8'x8' to conduct your training sessions.

The Movements

The Hinge

A hinge is a fold at the hips. Imagine chopping your hands in to your hip flexors, like Pavel Tsatsouline always says. Chop into those hip creases to get your rear end moving backwards. Continue pushing it backwards as far as it will go, until you feel a stretch in the backs of your thighs. Let your knees bend as the stretching increases, but don't sit down. At the end of your hinge, your shinbones should be completely vertical, you should feel lots of stretching in those hamstrings, and you should be tall in your spine.

The Squat

A squat is a bend at the hips and knees, where the goal is to get an equal amount of bend in each. Imagine stumbling in to the bathroom late at night, fumbling for the light switch as you sit down on the pot. If you don't reach your bum back far enough as you sit down, and you just let your knees push forward over your toes, chances are you'll land with a resounding plop or miss the seat entirely! Squat by reaching your butt back behind you as far as it goes and sitting down as you do so. Your hips, knees, and feet should remain in alignment with each other, meaning that your knees should not be caving in.

The Get Up

Explained as simply as possible, the get up is a way of starting in a lying position, getting up to standing, and then returning to the start position, all while maintaining a weight up and overhead. It is a complex movement that will be grooved slowly and systematically in order to ensure safety when going overhead with weight.

The Correctives aka The 'Catch-Alls'

Chances are if you're starting a new program with the intent to gain some new movement skills, strength, and endurance, you'll need a few drills to help you perform above movements better. My go-to movements are the following:

Kneeling Hip Flexor Stretch with Pry

If done correctly, this drill will loosen up the hip flexors (of which there are many) and quadriceps muscles, which in most people are tighter and weaker than they should be. Set up in a half-kneeling position with one knee down and one knee up. When you are kneeling, tuck your butt underneath you as much as possible (imagine you're tilting your belly button up towards your nose). Use a dowel, towel rod, or some kind of stick you can use to pry into the ground as you stretch. One important point to remember is to keep your weight on the big toe of the back foot (i.e. keep it dorsiflexed) - a relaxed (plantarflexed) foot will shut off much of the stretch.

Rocking

This drill is to promote good posture and better squat depth by loosening the hip joints and surrounding tissues. There are many ways to do rocking, and they are all good. Start on all fours, your hips over your knees, and your shoulders over your hands. If you mess up the start position this drill will be worthless, so make sure to nail it every time. Stay long in your spine, get your crown of your head up as high as it will go, and rock your butt back towards your heels while maintaining this posture. If you do it correctly, you should be able to balance a water bottle or tennis ball on the small of your back without dropping it as you rock your butt back toward your heels. If you drop it a lot, you're probably rounding your back. Don't. Play with toes up, toes down, wide knees, narrower knees, etc., but keep the posture the same always.

Stick Windmill

This is an excellent drill to open up the thoracic spine as well as solidify the quality of your hip hinge. Stand hip width apart with your dowel resting on your shoulders, with your hands just above your elbows. Place the heel of one foot in line with the toes of the other, while maintaining your hip width stance. Hinge at the hips as far as you can. When you can no longer hinge deeper, rotate your nearest elbow towards the front knee, with the goal being to pry the elbow inside the knee to get the upper back to open up. Make sure not to shift the hips from side to side as you turn. A good tip is to grip the dowel with fists and actively squeeze your shoulder blades back and down. This will open up the t-spine even more without the chance of you shrugging your shoulders as you twist.

Scapular Wall Slide

The scapular wall slide is another excellent shoulder mobility drill, as it will open up the thoracic spine and activate the muscles in the upper and mid back to help improve posture, and allow you to get overhead more safely. Set up in a standing position with your butt, back, and head all touching the wall. Your feet are okay to be out in front of you as much as necessary. Make fists and rest your knuckles on the wall with your fists directly above your elbows. Actively pull down as deeply as possible while maintaining elbow and knuckle contact with the wall, then return by sliding them back up the wall as high as you can go while maintaining contact.

That's it! Four drills will be all that is necessary to cover our bases for this program, as long as you adhere to them exactly as they are designed.

Click Here to Start the New Beginner Workouts

I get a lot of e-mail from people asking me all sorts of exercise related questions such as:

- How many days per week should I workout?
- How many exercises should I do for each body part?
- How many sets and reps should I do?
- Should I lift heavy weights / low reps or light weights / high reps?
- How often should I train each body part?
- Etc. Etc. Etc...

In this article I will cover these questions and lay out a 12 week workout program that you can follow to make some good progress. And hopefully I will clear up some of the confusion about working out.

There is really no right or wrong way to workout. You could ask 10 different bodybuilders to explain their workout routine and most likely you would get 10 different answers.

'Everything works, but nothing works forever.' That is probably the most important thing to remember for making consistent progress with your workouts. You can follow most any type of workout routine and you will make good progress for the first few weeks (provided that you are getting adequate nutrition, rest, etc.). But generally after a few weeks of following a set workout program your progress will slow down and eventually you will no longer make progress with that routine.

Our bodies are very smart and naturally accommodate to stress. Your body will add as little muscle as necessary to get the job done. This is why construction workers get only big enough to handle the exact amount of work they do during a days work and no bigger, even though they are doing physical work all day long.

Adding muscle is a very unnatural thing to your body. You must constantly throw 'curve balls' at your muscles to get them to grow. Generally, you will make the best progress for the first 3 weeks of starting a new workout routine. After 3 weeks your body starts to adapt and your progress will slow down.

In the following workout routine I have placed 4 different, 3-week workout cycles back to back in order to make a 12 week workout program.

This program requires you to workout 4 days per week. Ideally you would workout on Monday, Tuesday, Thursday, and Friday. And rest on Wednesday's and weekends. But if this doesn't fit your schedule you can workout on other days of the week. Just make sure that you do not workout for more then 2 days in a row before taking a day off.

By doing this you will give your body plenty of time for recuperation and muscle growth. Muscles do not grow while you are working out; they grow while you are resting. Working out will stress and damage the muscles slightly. Then your body reacts by building up the muscles in order to handle the extra work and stress.

Click on the exercise name for a picture of the exercise (all pictures open in a new window).

Weeks 1, 2, and 3 do the following workout routine.

Monday: (five minutes of light cardio to warm up)

Squats:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)

Dead lifts:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)

Standing calf raise:
- 5 sets of 10 reps

Leg raises:
- 5 sets of 10 reps

Incline sit ups:
- 3 sets of 10-20 reps

Tuesday: (five minutes of light cardio to warm up)

Incline barbell bench press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)

Seated dumbbell shoulder press:
- 5 sets of 8 reps

Bicep cable curls: (from low pulley)
- 5 sets of 10 reps

Tricep push downs: (using straight bar attachment)
- 5 sets of 10 reps

Bent over dumbbell lateral raises:
- 3 sets of 10-15 reps

Thursday: (five minutes of light cardio to warm up)

Leg press:
- do a couple warm up sets first
- 4 sets of 15 reps

Leg curls:
- 4 sets of 15 reps

Wide grip pull downs:
- 4 sets of 15 reps

Hyper extensions:
- 4 sets of 10 reps

Pull down ab crunches:
- 4 sets of 15 reps

Friday: (five minutes of light cardio to warm up)

Incline dumbbell bench press:
- do a couple warm up sets first
- 4 sets of 10 reps

Dumbbell side lateral raises:
- 4 sets of 10 reps

Bicep dumbbell curls:
- 4 sets of 12 reps

Tricep push downs: (with rope attachment)
- 4 sets of 12 reps

Barbell upright rows:
- 3 sets of 15 reps

Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the squat, dead lift, and incline barbell bench press try to add 5 lbs. to the bar each week and do the same number of sets and reps.

Weeks 4, 5, and 6 do the following workout routine.

Monday: (five minutes of light cardio to warm up)

Bent over barbell rows:
- do a couple warm up sets first
- 5 sets of 8 reps

Barbell shoulder shrugs:
- 5 sets of 10 reps

Leg extensions:
- 5 sets of 10 reps

Leg curls:
- 5 sets of 10 reps

Seated calf raise:
- 5 sets of 10 reps

Incline sit ups:
- 3 sets of 10-20 reps

Tuesday: (five minutes of light cardio to warm up)

Decline barbell bench press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)

Seated barbell shoulder press: (i.e. military press)
- 5 sets of 8 reps

Preacher barbell curls:
- 5 sets of 10 reps

Lying tricep extensions: (with the EZ bar)
- 5 sets of 10 reps

Cable upright rows: (from the low pulley)
- 3 sets of 15 reps

Thursday: (five minutes of light cardio to warm up)

Hack Squat::
- do a couple warm up sets first
- 4 sets of 15 reps

Stiff leg dead lifts::
- 4 sets of 15 reps

Seated cable rows:
- 4 sets of 15 reps

Leg raises:
- 4 sets of 12 reps

Crunches::
- 4 sets of 25+ reps

Friday: (five minutes of light cardio to warm up)

Flat dumbbell bench press:
- do a couple warm up sets first
- 4 sets of 10 reps

Dumbbell front lateral raises:
- 4 sets of 10 reps

Bicep barbell curls:
- 4 sets of 12 reps

Tricep push downs: (with V bar attachment)
- 4 sets of 12 reps

Close grip pull downs:
- 4 sets of 15 reps

Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the decline bench press and the bent barbell row try to add 5 lbs. to the bar each week and do the same number of sets and reps.

Weeks 7, 8, and 9 do the following workout routine.

Monday: (five minutes of light cardio to warm up)

Squats:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)

Partial Dead lifts: (use a power rack and set the bar just below your knees)
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)

Chin ups:
- 4 sets of as many reps as you can do

Pull down ab crunches:
- 5 sets of 10 reps

Leg raises:
- 5 sets of 10 reps

Tuesday: (five minutes of light cardio to warm up)

Flat barbell bench press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)

Bent over dumbbell lateral raises:
- 4 sets of 10 reps

Dumbbell side lateral raises:
- 4 sets of 10 reps

Dumbbell front lateral raises:
- 4 sets of 10 reps

Bicep cable curls: (from low pulley)
- 5 sets of 10 reps

Tricep push downs: (using straight bar attachment)
- 5 sets of 10 reps

Thursday: (five minutes of light cardio to warm up)

Hack Squat::
- do a couple warm up sets first
- 5 sets of 10 reps

Leg press:
- 4 sets of 15 reps

Chest supported row: (i.e. T-bar row, hammer strength seated row, etc.)
- 4 sets of 10 reps

Hyper extensions:
- 4 sets of 10 reps

Pull down ab crunches:
- 4 sets of 15 reps

Friday: (five minutes of light cardio to warm up)

Dumbbell bench press on the stability ball:
- do a couple warm up sets first
- 4 sets of 10 reps

Dumbbell shoulder press sitting on the stability ball:
- 4 sets of 10 reps

EZ bar bicep curls:
- 4 sets of 12 reps

One arm over head dumbbell extensions:
- 4 sets of 12 reps

One arm dumbbell rows:
- 3 sets of 15 reps

Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the squat, partial dead lift, and flat barbell bench press try to add 5 lbs. to the bar each week and do the same number of sets and reps.

Weeks 10, 11, and 12 do the following workout routine.

Monday: (five minutes of light cardio to warm up)

Leg press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)

Stiff leg dead lifts:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)

Wide grip pull downs:
- 4 sets of 10 reps

Incline sit ups:
- 5 sets of 15 reps

Leg raises:
- 5 sets of 15 reps

Tuesday: (five minutes of light cardio to warm up)

Dips: (add extra weight if needed)
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)

Chin ups:
- 4 sets of as many reps as you can do

Side lateral raises:
- 4 sets of 10 reps

Seated barbell shoulder press: (i.e. military press)
- 4 sets of 10 reps

Bicep dumbbell preacher curls:
- 5 sets of 10 reps

12 Week Crossfit Program Pdf Download

Tricep push downs: (using rope attachment)
- 5 sets of 10 reps

Thursday: (five minutes of light cardio to warm up)

Squats:
- 4 sets of 15 reps

Leg curls:
- 4 sets of 15 reps

Leg extensions:
- 4 sets of 15 reps

Seated cable rows:
- 4 sets of 10 reps

Standing calf raise:
- 4 sets of 10 reps

Pull down ab crunches:
- 4 sets of 15 reps

Friday: (five minutes of light cardio to warm up)

Push ups with feet elevated on the stability ball:
- 4 sets of as many reps as you can do

Seated dumbbell shoulder press:
- 4 sets of 10 reps

Standing one arm dumbbell curls:
- 4 sets of 12 reps

(Super set the curls with the over head tricep extensions, you can use the same dumbbell for both exercises. For example, set of curls with one arm, set of curls with the other arm, set of extensions with one arm, set of extensions with the other arm, with no rest in between.)

One arm over head dumbbell extensions:
- 4 sets of 12 reps

Close grip pull downs:
- 4 sets of 15 reps

Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the weighted dips and leg press try to add 5 lbs. to the bar each week and do the same number of sets and reps.

Each 3 week cycle is different. You will focus on different exercises during each cycle. This will allow you to make consistent progress over the long term.

After you complete this 12 week workout program you can go through the program again and strive to beat your personal best lifts from the first time through. Or you can move on to something totally different.

Some other great workout programs that should check out are:
The Blast Your Bench Program
and The Bio-Genetic Program.

Download the 12 week workout in Excel spread sheet format.

Hey Lee,

Thanks for the valuable information about training after the 12 week program. You wanted some feedback aboutthe 12 week program and I attest it is one of the best programs I have done. I have been lifting for almost 2 years now. Thisprogram gave me good results with an increase of my bench by 20 lbs. squat 35 lbs dead lift 35 1bs. These gains were seenover the 12 week program. the only problem I had was I hurt my shoulder but this has been a problem before I started yourprogram. I didnt measure my % body fat but I feel it has decreased. I know this is subjective but I believe with all theabdominal work in the 12 week program this really helped my core. I thank you Lee for your time and dedication. I train atthe University of Virginia so if your ever in Charlotesville,Va. and want to work out let me know.

Take Care Kent

Question

I was just reading trough your 12 week work out program.You have said to train heavy but not to failure.I have only been doing weights for a year but have always gone to failure.Please can you explain why not to go to failure, is this to reduce the recovery time?

Answer

What I mean by train heavy, but not to failure is that you stop a rep or two short of failure. You should be able to complete all the reps on your own with no help from a spotter. This doesn't break you down as much as repping out to failure so it is easier to train more frequently, and thus make more consistent strength gains over the long term.

Question

In the 12 week workout program it seems that you change exercises every three weeks and my question is in regards the larger muscle groups. For example, in the chest section for the first three weeks you train the upper chest, and then the next 3 weeks the lower and the 3 weeks after that the whole. I was wondering if after you gain strength on, lets say incline bench press, you only train it for those three weeks and then you don't train it for 6 weeks. Once you train the upper chest won't you be lifting considerably less weight because of the 6 week break? and the same for flat bench press, won't your 1 rep max go down by a considerable amount?

Answer

You will not lose strength by changing exercises every few weeks. In fact this will help you to make consistent strength gains. Even though you may be doing different exercises and working the muscles from different angles and you will still build up strength in these muscle groups.

If you stick with a particular exercise or workout routine for more then 6 weeks your strength gains will stop and in many cases you will actually lose strength. You may have experienced this personally, I know I have.

For example, you may start a great workout routine and for the first few weeks you make good progress and you are able to increase the weights that you are lifting and you feel really good about the routine. But then after several weeks you find that you are no longer making progress and eventually you are struggling to lift the weights that you previously lifted with no problems.

The key to avoiding this pitfall is to change your major muscle group exercises every few weeks. This way you can still work the muscles hard and make consistent progress. And because you are working the muscles and joints at different angles you can avoid injuries that are caused by doing repetitive movements.

As for your question about the bench press. Let's say for example that someone can incline bench 150 lbs., flat bench 200 lbs., and decline bench 250 lbs. If this person worked hard on the incline bench for a while and increased their incline bench to 165 lbs. Because of the strength gain in their chest, shoulders, and triceps they will also be stronger in the flat bench and decline bench.

To give a real life example of this, I have a friend who is a powerlifter. This guy has benched 440 lbs. in competition at a bodyweight of 165 lbs. He hardly ever does any over head presses (i.e. shoulder press). But one day at the gym for variety he did 5 sets of 8 reps with 250 lbs. in the shoulder press with no problem. The reason that he is so strong in this exercise even though he doesn't do it regularly is because his muscles are strong from the other exercises that he does. When you get strong in a certain exercise that strength carries over into other exercises.

Question

I really like your write-up on the 12-week workout, however you don't include any information on recommended time between sets. Also, Besides the execises with 5 reps and 5 sets where you state to train heavy, but not to failure, you don't list whether the other excercises should go to failure or not. Most of those at 4 x 10 or 5 x 10, you would NEED to go to failure or else start with rather light weight in order to reach the rep goals. Can you shed light on these for me??

Thanks,

Todd

6 Week Crossfit Program

Answer

Rest about 2-3 minutes between sets for big exercises such as squats, dead lifts, bench press, leg press, etc. 1-2 minutes between sets for the other exercises. I suggest that you use weights that make you work hard to achieve the desired number of sets and reps. But not so heavy that you have to use sloppy form or get assistance from a spotter. You should be able to do all of the sets and reps by yourself with good form.

When it says 4 sets of 10 reps, the first set can be a lighter warm up set. Then use a heavier weight for the other 3 sets.

12 Week Crossfit Program Pdf Printable

Question

I have a question for you in regards to your '12 Week Workout Program,' I have been under the impression that in order to gain mass in a particular area of the body, say chest, you must do at least three different lifts that target that area with multiple sets per lift. Example... if I was to work on my chest I would do 3 sets of 10 for each of the following... bench, incline dumbbell, and decline bench. Is that over training and would I likely see more results by doing fewer exercises with more sets?

Answer

Like I mentioned in the article, 'there is no right or wrong way to workout'. You can do multiple exercises and sets for each muscle group and make progress. But in the routine you focus hard on certain exercises for 3 weeks. Then for the next 3 weeks you focus hard on some different exercises, etc.

12 Week Crossfit Program Pdf Download

Everyone I know of who has used this type of routine has made good consistent gains in strength. With this routine you have to keep good records of the weights that you lift, sets, reps, etc. and you simply try to beat your previous best each workout. For example, lets say that your main chest exercise for the next 3 weeks is incline barbell bench. Then for the 3 weeks you focus on decline barbell bench. Then for the next 3 weeks you focus on flat dumbbell bench. Now if you were to go through this cycle again and go back to using incline barbell bench for your main chest exercise most likely you will be noticeably stronger in this exercise then you were before. You will find this with practically all of the main exercises that you do.

The nice thing about this type of workout is that there is always a good chance that you will break a personal record of some sort. For example, if in the decline bench press you worked up to doing 5 reps with 200 lbs. in the first cycle. In the next cycle you may work up to doing 5 reps with 210-215 lbs. and this will help to keep your motivation and energy levels high. Plus it keeps the workouts interesting by not having to do the same exercises every time you work that bodypart.

12 Week Beginner Crossfit Program Pdf

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