By Will Duru, BSc (Hons) Sport and Exercise Science | Award‑winning Personal Trainer
You want a simple plan that works. Four days a week. Clear structure. Real results.
This 6‑month program blends dumbbells, barbells, TRX, machines, kettlebells, sledge pushes, skipping rope, box jumps, and battle ropes. It follows a Push-Pull Legs split with a dedicated Core and Conditioning day. Every workout has 5 to 6 exercises. Each uses 4 to 5 sets and 10 to 12 reps. You will cycle through four phases to keep progress moving and fatigue in check.
I built this framework for clients like Mustafa King and Marika. Both wanted to build muscle and lose body fat. They also needed something they could follow without second‑guessing each session. This is the same structure I use in the 12REPS app.
Program Rules
- Train 4 days per week: Push, Pull, Legs, Core and Conditioning.
• Use 4 to 5 sets and 10 to 12 reps on most lifts unless stated.
• Rest 60 to 90 seconds between sets unless stated.
• Choose a load that reaches 1 to 2 reps in reserve by the final set.
• Track your loads, reps, rest, and total volume each week.
• Small weekly increases beat random maxing.
Progressive Overload
Progress comes from doing a little more over time. Add weight when you can hold form. Add reps within the target range before you add load. Shorten rest on accessories if volume is already high. Rotate variations across phases to keep joints fresh and the stimulus high. Aim to improve either load or reps on at least two lifts each week.
How the 12REPS App Helps
Use the 12REPS strength training app to advance faster:
• It builds your plan from your goal, schedule, and equipment.
• It acts as a workout tracker so you log sets, reps, load, and rest.
• It shows your progress, tracks volume lifted, and estimates your 1RM.
• It adjusts suggestions as you get stronger.
• It keeps your program simple so you stay consistent.
Download the 12REPS app on iOS or Android and set your goal to build muscle and lose fat.
Nutrition Basics: Protein, Carbs, Fat
Muscle gain and fat loss need the right intake.
• Protein: 1.6 to 2.2 g per kg body weight per day. Spread across 3 to 5 meals.
• Carbohydrate: Centre most carbs around training to fuel performance and recovery.
• Fat: 0.6 to 1.0 g per kg body weight per day for hormones and satiety.
• Calories: Small surplus for pure muscle gain. Small deficit for fat loss. If you want both, start near maintenance and push performance.
• Hydration: 30 to 40 ml per kg body weight per day.
• Fibre: 25 to 35 g per day from whole foods.
Phases and Structure
The program runs 24 weeks across four 6‑week phases.
• Phase 1 Weeks 1 to 6: Hypertrophy base. 10 to 12 reps. 60 to 90 s rest.
• Phase 2 Weeks 7 to 12: Hypertrophy plus strength. 8 to 12 reps. 60 to 120 s rest.
• Phase 3 Weeks 13 to 18: Strength bias with volume back‑off. 6 to 10 reps on primaries. 90 to 150 s rest.
• Phase 4 Weeks 19 to 24: High tension and metabolic finishers. 10 to 12 reps with intensifiers. 60 to 90 s rest.
Deload if needed in Week 7, 13, or 19 based on fatigue or if performance stalls.
Phase 1 • Weeks 1–6
Day 1 Push
Exercise | Sets | Reps | Rest | Load | Notes |
Barbell Bench Press | 4 | 10–12 | 90 s | 65–72% 1RM |
|
Seated DB Shoulder Press | 4 | 10–12 | 90 s | RPE 7–8 |
|
Incline DB Flyes | 4 | 12 | 60 s | RPE 7 | Superset with Push‑ups |
Push‑ups | 4 | AMRAP 8–15 | 60 s | Bodyweight | Superset |
Cable Triceps Pressdown | 4 | 12 | 60 s | RPE 8 |
|
Sled Push | 4 | 20–30 m | 90 s | Heavy | Conditioning finisher |
Day 2 Pull
Exercise | Sets | Reps | Rest | Load | Notes |
Lat Pulldown | 4 | 10–12 | 90 s | RPE 8 |
|
One‑Arm DB Row | 4 | 10–12 | 90 s | RPE 7–8 |
|
Seated Cable Row | 4 | 10–12 | 75 s | RPE 8 |
|
Face Pull | 4 | 12 | 60 s | RPE 7 | Superset with DB Curl |
DB Hammer Curl | 4 | 10–12 | 60 s | RPE 8 | Superset |
Battle Rope | 4 | 20–30 s | 60 s | — | Conditioning finisher |
Day 3 Legs
Exercise | Sets | Reps | Rest | Load | Notes |
Back Squat | 4 | 10 | 120 s | 65–72% 1RM |
|
DB Romanian Deadlift | 4 | 10–12 | 90 s | RPE 7–8 |
|
Leg Press (Machine) | 4 | 12 | 90 s | RPE 8 |
|
Walking Lunges DB | 4 | 10–12 per leg | 75 s | RPE 8 |
|
Standing Calf Raise | 5 | 12 | 60 s | RPE 8 |
|
Box Jump | 4 | 5 | 60 s | Bodyweight | Explosive warm‑up or finisher |
Day 4 Core and Conditioning
Exercise | Sets | Reps | Rest | Load | Notes |
TRX Fallout | 4 | 10–12 | 60 s | Bodyweight |
|
Hanging Knee Raise | 4 | 10–12 | 60 s | Bodyweight | Superset with Cable Woodchop |
Cable Woodchop | 4 | 12 per side | 60 s | RPE 7 | Superset |
Plank | 4 | 45–60 s | 45 s | Bodyweight |
|
Skipping Rope | 6 | 45 s work | 30 s | — | Moderate pace |
Phase 2 • Weeks 7–12
Day 1 Push
Exercise | Sets | Reps | Rest | Load | Notes |
Incline Barbell Bench | 5 | 8–10 | 120 s | 70–77% 1RM |
|
DB Flat Press | 4 | 10–12 | 90 s | RPE 8 |
|
Arnold Press | 4 | 10 | 90 s | RPE 8 |
|
Cable Chest Fly High to Low | 4 | 12 | 60 s | RPE 8 | Drop set last set |
Overhead Cable Triceps Extension | 4 | 10–12 | 60 s | RPE 8 | Superset with Dips |
Parallel Bar Dips | 4 | AMRAP 8–15 | 60 s | Bodyweight or assist | Superset |
Day 2 Pull
Exercise | Sets | Reps | Rest | Load | Notes |
Weighted Pull‑up or Assisted | 5 | 6–8 | 120 s | RPE 8–9 |
|
T‑Bar Row or Chest‑Supported Row | 4 | 8–10 | 120 s | RPE 8–9 |
|
Cable Pullover | 4 | 12 | 75 s | RPE 8 |
|
Reverse Pec Deck | 4 | 12 | 60 s | RPE 8 | Superset with EZ‑Bar Curl |
EZ‑Bar Curl | 4 | 10–12 | 60 s | RPE 8 | Superset |
Battle Rope Alternating Waves | 6 | 20 s | 40 s | — | Power intervals |
Day 3 Legs
Exercise | Sets | Reps | Rest | Load | Notes |
Front Squat | 5 | 6–8 | 150 s | 72–80% 1RM |
|
Romanian Deadlift Barbell | 4 | 8–10 | 120 s | RPE 8 |
|
Leg Curl Machine | 4 | 10–12 | 75 s | RPE 8 |
|
Bulgarian Split Squat DB | 4 | 10 per leg | 90 s | RPE 8 |
|
Seated Calf Raise | 5 | 12 | 60 s | RPE 8 |
|
Box Jump | 5 | 3 | 60 s | Bodyweight | Before squats as primer |
Day 4 Core and Conditioning
Exercise | Sets | Reps | Rest | Load | Notes |
TRX Body Saw | 4 | 10–12 | 60 s | Bodyweight |
|
Ab Wheel or Barbell Rollout | 4 | 8–10 | 60–75 s | Bodyweight |
|
Cable Pallof Press | 4 | 12 per side | 60 s | RPE 7 | Superset with Farmer Carry |
KB Farmer Carry | 6 | 20–30 m | 60 s | Heavy | Superset |
Sled Push | 6 | 20–40 m | 90 s | Heavy | Power endurance |
Skipping Rope | 8 | 30 s work | 30 s | — | Fast feet |
Phase 3 • Weeks 13–18
Day 1 Push
Exercise | Sets | Reps | Rest | Load | Notes |
Barbell Bench Press | 5 | 5–8 | 150 s | 75–85% 1RM |
|
DB Incline Press | 4 | 8–10 | 120 s | RPE 8–9 |
|
Machine Shoulder Press | 4 | 10 | 90 s | RPE 8 |
|
Cable Fly Mid | 4 | 12 | 60 s | RPE 8 | Superset with Close‑Grip Push‑ups |
Close‑Grip Push‑ups | 4 | AMRAP 8–15 | 60 s | Bodyweight | Superset |
Overhead Rope Triceps | 4 | 10–12 | 60 s | RPE 8 |
|
Day 2 Pull
Exercise | Sets | Reps | Rest | Load | Notes |
Deadlift Conventional or Trap Bar | 5 | 3–5 | 180 s | 80–88% 1RM |
|
Chest‑Supported DB Row | 4 | 8–10 | 120 s | RPE 8–9 |
|
Wide‑Grip Lat Pulldown | 4 | 10 | 90 s | RPE 8 |
|
Face Pull | 4 | 12 | 60 s | RPE 7 | Superset with Incline DB Curl |
Incline DB Curl | 4 | 10–12 | 60 s | RPE 8 | Superset |
Battle Rope Slams | 6 | 15–20 s | 45 s | — | High power |
Day 3 Legs
Exercise | Sets | Reps | Rest | Load | Notes |
Back Squat | 5 | 5–6 | 180 s | 78–85% 1RM |
|
Hip Thrust Barbell | 4 | 8–10 | 120 s | RPE 8 |
|
Leg Press | 4 | 12 | 90 s | RPE 8 | Drop set last set |
Reverse Lunge DB | 4 | 10 per leg | 90 s | RPE 8 |
|
Standing Calf Raise | 5 | 12 | 60 s | RPE 8 |
|
Box Jump | 4 | 3–5 | 60 s | Bodyweight | Primer before squats |
Day 4 Core and Conditioning
Exercise | Sets | Reps | Rest | Load | Notes |
Copenhagen Plank | 4 | 20–30 s per side | 45 s | Bodyweight |
|
Cable Crunch | 4 | 10–12 | 60 s | RPE 8 |
|
Back Extension with Plate | 4 | 10–12 | 60–75 s | RPE 8 |
|
Sled Push | 6 | 20–40 m | 90 s | Heavy |
|
Skipping Rope | 10 | 30 s work | 30 s | — | Aerobic capacity |
Phase 4 • Weeks 19–24
Day 1 Push
Exercise | Sets | Reps | Rest | Load | Notes |
DB Bench Press | 4 | 10–12 | 90 s | RPE 8 | Rest‑pause final set |
Landmine Press or Plate Press | 4 | 10–12 | 75 s | RPE 8 |
|
Cable Fly Low to High | 4 | 12 | 60 s | RPE 8 | Superset with TRX Push‑up |
TRX Push‑up | 4 | AMRAP 8–15 | 60 s | Bodyweight | Superset |
Rope Pressdown | 5 | 10–12 | 60 s | RPE 8 | Double drop on last set |
Battle Rope Finisher | 6 | 20 s | 40 s | — | Lactate finisher |
Day 2 Pull
Exercise | Sets | Reps | Rest | Load | Notes |
Chest‑Supported Machine Row | 4 | 10–12 | 90 s | RPE 8–9 | Rest‑pause last |
Neutral‑Grip Pulldown | 4 | 10–12 | 90 s | RPE 8 |
|
Straight‑Arm Pulldown | 4 | 12 | 60 s | RPE 8 | Superset with DB Lateral Raise |
DB Lateral Raise | 4 | 12–15 | 60 s | RPE 8 | Superset |
Incline DB Curl | 5 | 10–12 | 60 s | RPE 8 | Double drop last |
Skipping Rope | 8 | 45 s work | 30 s | — | Coordination and conditioning |
Day 3 Legs
Exercise | Sets | Reps | Rest | Load | Notes |
Hack Squat or Smith Squat | 4 | 10–12 | 120 s | RPE 8–9 | Rest‑pause final set |
KB Front‑Rack Squat | 4 | 10–12 | 90 s | RPE 8 |
|
DB RDL | 4 | 10–12 | 90 s | RPE 8 | Superset with Walking Lunge |
Walking Lunge | 4 | 12 per leg | 90 s | RPE 8 | Superset |
Seated Calf Raise | 5 | 12–15 | 60 s | RPE 8 |
|
Sled Push | 6 | 20–40 m | 90 s | Heavy | Power endurance |
Day 4 Core and Conditioning
Exercise | Sets | Reps | Rest | Load | Notes |
Hollow Body Hold | 4 | 30–45 s | 45 s | Bodyweight |
|
TRX Pike | 4 | 8–12 | 60 s | Bodyweight |
|
Russian Twist with DB | 4 | 12 per side | 60 s | RPE 8 | Superset with Farmer Carry |
KB Farmer Carry | 6 | 30–40 m | 60 s | Heavy | Superset |
Box Jump | 6 | 3 | 60 s | Bodyweight | Explosive power |
Battle Rope or Air Bike | 8 | 20–30 s | 40–60 s | — | Finish strong |
Coaching Notes
- Warm up with 5 to 8 minutes of easy cardio and dynamic mobility.
• Do 2 to 3 ramp‑up sets before your first heavy movement.
• Keep 1 to 2 reps in reserve on most sets. Push to 0 to 1 RIR on the final set of primary lifts.
• Swap like‑for‑like if equipment is busy. Example: DB bench for barbell bench.
• If recovery lags, remove one set from accessories before touching primaries.
• Deload any week you feel beat down. Cut volume by 30 to 40 percent and keep intensity moderate.
Make It Simple With 12REPS
Set this plan inside the 12REPS muscle-building app. Use it as your workout tracker to log sets, reps, rest, and load. Track volume lifted and your estimated 1RM. Review weekly graphs. This makes progressive overload clear and keeps you focused on the next small win.
Client Results: Mustafa and Marika
Mustafa King used this split to add lean size across the chest, back, and legs while trimming body fat. He kept nutrition simple and hit every session. Marika followed the same structure with a few exercise swaps to suit her gym. Both logged every set in the app, raised loads slowly, and used deloads when needed. Consistency did the heavy lifting.
References
Building Muscle Food: Complete Nutrition for Muscle Growth – https://just12reps.com/building-muscle-food-complete-nutrition-for-muscle-growth/
The Ultimate Guide to Personalised Workout Plans with AI – https://just12reps.com/the-ultimate-guide-to-personalised-workout-plans-with-ai/
No comment yet, add your voice below!