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12-Week Workout Program

By: Lindsey Bomgren, CPT | November 13, 2025

This 12-week workout plan is a structured, at-home strength and conditioning program that progressively builds strength, increases cardiovascular fitness and improves core stability. Each week builds on the last with smart progressions, strategic programming and intentional rest and recovery days. This plan is ideal for beginners and intermediate fitness levels who want real results in 3 months using minimal equipment.

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12 weeks of workouts following progressive overload 12 week workout plan

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Download Your FREE 12-Week Challenge

Jump start your fitness goals with this 12-week workout program.

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If you’re ready to reboot your health and fitness, train with intention and get stronger than ever before, this 12-week workout plan is for you. You’ll follow a clear week-by-week roadmap that builds strength, endurance and confidence in about 20-30 minutes a day, 5 days a week — using minimal equipment at home, with new workouts daily.

They say it takes 21 days to create a habit, and 90 days to build a lifestyle. This workout routine uses progressive overload (gradually increasing volume or intensity over time), so you will see measurable progress over the course of this 12-week program.

This high-intensity strength plan combines my most popular 2-week programs into a cohesive 3-month plan. 12 weeks is enough time to see and feel noticeable results from implementing a fitness routine. When combined with proper nutrition, most people can expect to build lean muscle, increase strength, improve endurance and see visible muscle tone in 12 weeks. You may also notice your clothes fitting differently, lifts feeling easier and overall energy levels rising.

Most importantly, you’ll establish healthy, sustainable habits and build a strong fitness foundation for years to come. Download the printable calendar, press ‘play’ and follow along with the daily guided workout videos. Before you know it, you’ll feel stronger, fitter and more capable both in the gym and in your daily life.

Woman holding dumbbell with calendar overlay showing 12 week workout plan

Who This Program Is Ideal For

This 12-week workout plan is ideal for anyone looking to:

Increase muscle definition and strength in the upper body, lower body and core
Build strength in the total body and increase functional fitness
Follow a multi-week program, tracking progress over time
Improve athletic and cardiovascular fitness level
Increase core strength, flexibility and mobility
Burn calories, lose weight and encourage fat loss/reduce body fat at home
Create a sustainable fitness habit and a healthy lifestyle

The best part is you can do it entirely at home with just a set of dumbbells – no barbell or treadmill necessary!

Looking for help building healthy habits? Check out my Winter Arc Challenge!

Workout Plan PDF Details

1. Gym Equipment Needed:

A Set of Dumbbells (Discount Code: NML5). Most of the daily workouts require a set of free weights. Each weight training workout will have a recommended dumbbell weight, usually between 15-30 pounds. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form.

Optional Exercise Equipment: Mini Loop and Long Loop Resistance Bands (Discount Code: NML), Pull Up Bar and Bench/Box/Chair.

2. Time Requirement:

Workouts are 20-30 minutes per day, 5 days per week.

This plan includes 2 rest days per week. You get to choose which days are your rest days. I suggest resting after day two or three (Wednesday or Thursday) and then again after day five (Sunday). OR completing days 1-5 and then resting on days 6-7 over the weekend. The goal is to make this plan work for YOU!

3. Fitness Level:

Intermediate to advanced, with modifications offered for all fitness levels in the daily workout videos.

4. Cost:

FREE! No sign up needed.

12-Week Workout Plan

Week 1:

Week 2:

Week 3:

Day 11: 25-Minute Full Body Push
Day 12: 25-Minute Upper Body Pull
Day 13: 25-Minute Lower Body
Day 14: 25-Minute Abs and Cardio
Day 15: 25-Minute Full Body Strength and Abs

Week 4:

Day 16: 25-Minute Full Body Pull
Day 17: 25-Minute Upper Body Push
Day 18: 25-Minute Leg Circuit
Day 19: 25-Minute Unilateral Core
Day 20: 25-Minute Endurance Training Pyramid

Week 5:

Week 6:

Day 26: 20-Minute Full Body Dumbbell Strength
Day 27: 20-Minute Legs and Butt
Day 28: 20-Minute Total Core
Day 29: 20-Minute Upper Body Circuits
Day 30: 20-Minute Full Body Strength

Week 7:

Day 31: 30-Minute Full Body Standing Strength
Day 32: 30-Minute Chest and Triceps
Day 33: 30-Minute Cardio, Abs and Mobility
Day 34: 30-Minute Glutes and Hamstrings
Day 35: 30-Minute Full Body Strength and Abs

Week 8:

Day 36: 30-Minute Full Body Supersets
Day 37: 30-Minute Quads and Glutes
Day 38: 30-Minute Core Circuit
Day 39: 30-Minute Back and Shoulders
Day 40: 30-Minute Full Body Muscle-Building

Week 9:

Week 10:

Day 46: 30-Minute Quads and Glutes
Day 47: 30-Minute Chest, Shoulders and Triceps
Day 48: 30-Minute Glutes and Hammies
Day 49: 30-Minute Upper Body Pull
Day 50: 30-Minute Full Body Strength

Week 11:

Week 12:

Day 56: 30-Minute Total Body Metcon
Day 57: 30-Minute Arms and Back Metcon
Day 58: 30-Minute Legs and Butt Metcon
Day 59: 30-Minute Cardio Abs Metcon
Day 60: 30-Minute Full Body Metabolic Conditioning

two women performing overhead tricep extensions as part of compound arm workout

Find This Workout Plan On Youtube

Youtube Playlist

How To Download and Use This Workout Plan

Download and Print the 3-Month Workout Plan PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below.
Save the workout calendar to your mobile device home screen for easy access.
1. Open this workout calendar pdf in the safari browser on your phone.
2. Tap the bottom arrow in the center of your screen.
3. Select ‘Add to Home Screen’.
Hover over and then click on the bold text each day to access the full video on nourishmovelove.com. Or scroll down to find the daily workouts linked below.
You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: 12-Week Workout Challenge.
Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.

FAQs

What should I eat while following a 12-week workout plan?

Proper nutrition is key to refueling your muscles after heavy resistance training. To prioritize strength gains, I personally follow a high-protein meal plan and aim for 30 grams of protein at each meal. A general rule of thumb is to aim for ~1 gram of protein per pound of your body weight. Carbs are also an important source of training fuel. I also aim to have fresh produce at every meal as a source of fiber and micronutrients.

How much cardio should a beginner do?

As a certified personal trainer, I recommend starting with 10 to 20 minutes of cardio, 2-3 times a week. Beginners should start with low-impact workouts, which are more joint-friendly and reduce the risk of injury. Low-impact cardio might include walking workouts, stationary biking, elliptical training or rowing.

What is muscle hypertrophy?

Muscle hypertrophy is key to building muscle mass. This occurs when the muscle’s fibers grow in size and volume, leading to larger muscles. Muscle hypertrophy happens as a result of minor muscle damage – when the muscle fibers experience small tears, it triggers repair and regrowth, resulting in muscle growth.

What is the 3-3-3 rule for working out?

The 3-3-3 rule is a simple method of structuring a weekly training plan, and consists of: 3 sets of 3 exercises repeated 3 times per week. If you’re looking for a workout plan that accommodates a busy schedule, check out my 3-Day Workout Split!

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Note: Before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.