Build Your Best Physique Weeks 7 to 12

So by now you’ve been on the first six weeks of the Build Your Best Physique Program (weeks 1 to 6). You should have a firm grasp of the basics and have built a bit of a foundation of strength. By focusing on the big compound movements for six weeks and taken either a break or downshifted your intensity for a week or so, you’ll be ready to ramp up into this next phase. 

The Best Physique Program Weeks 7 to 12

All the rules from Phase 1 apply here but with a few changes:

  • You’ll be training four times per week. Two nonconsecutive days and then a day off, then another two days. For example, a great way to split this is to train on Mondays, Tuesdays, Wednesdays, Thursdays, and Fridays with Wednesdays and the weekends as rest days. Just as long as you’re not training three days in a row. 
  • You’ll hit each body part twice per week while splitting the body into two workouts. One will comprise of chest, back, shoulders, and abs and the other will be arms, calves, quads, and hamstrings. 
  • You’ll be performing a bit more volume overall, but don’t let this slow you down. Stay with your appropriate rest periods between each set.
  • Feel free to make up any days missed on a day over the weekend. At the same time don’t beat yourself up over a missed day – just pick back up where you left off. 
  • Stick with the big, multi-joint compound movements. They’re the best for packing on lean muscle without wasting too much time on a ton of isolation work. 
  • Don’t forget to let me know how you do in the comments below. Good luck!

Workout 1

*Perform 1 set for a warm up of 15 reps with a light weight and then go for 3 sets of 6-8 reps each.

Incline bench barbell press
Flat bench dumbbell press
Medium-grip pull up
Barbell bent-over row
Seated dumbbell side lateral raise
Standing barbell shoulder press
Floor ab crunch
Hanging leg raise

Workout 2

*Perform 1 set for a warm up of 15 reps with a light weight and then go for 3 sets of 6-8 reps each.

Standing calf raise
Barbell back squat
Barbell or dumbbell lunge
Lying or seated leg curl
Barbell curl
Weighted parallel triceps dip

Workout 3

*Perform 1 set for a warm up of 15 reps with a light weight and then go for 3 sets of 10-12 reps each.

Incline bench dumbbell press
Flat bench barbell press
Wide-grip pull up
T-bar row
Wide-grip barbell upright row
Seated dumbbell shoulder press
Incline sit-up
Lying leg raise

Workout 4

*Perform 1 set for a warm up of 15 reps with a light weight and then go for 3 sets of 10-12 reps each.

Seated calf raise
Leg press
Barbell front squat
Barbell Romanian deadlift
Dumbbell curl
Lying barbell triceps extension


List of the entire program:

Best Physique Introduction

Phase 1

Phase 2 

Phase 3

Bodyweight options

3 thoughts on “Build Your Best Physique Weeks 7 to 12

  1. Hi Brad, looks like a great routine. Question: I am 55 years old with no health issues and have been training for most of my adult life. Would this 4 day work out benefit me? I’m thinking in terms of recovery. Also, what do you suggest for cardio.
    Thank you. And keep these articles coming.
    Michael Bialuk


    1. Hi Michael,
      Thanks for the comment. Yes, I believe it would be a great routine to try. If you feel like your recovery isn’t optimal right now simply reduce the amount of sets on each exercise.

      Regarding cardio, I’m a big believer in doing whatever you enjoy. If you want to incorporate HIIT cardio then I would just alternate lower intensity sessions with HIIT to get the best of both worlds. Additionally, with four days of lifting you can always do a couple of HIIT sessions after say Tuesday and Friday and then just pick two other non training days to do a more enjoyable and leisurely lower intensity cardio.

      I hope that helped!


  2. Hi Brad,

    I would ike to try this workout but the rep ranges on the first Upper and Lower workouts are a bit low for me. I’m just coming off a shoulder injury and try not to go lower than 8-10 reps.

    What would you recommend?



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