Transform Your Body in Just 12 Weeks: The Ultimate Gym Training Programme

fitzmauricefergal
Jul 7
2 min read

By Fergal Fitzmaurice | Personal Trainer & Nutritionist, Pontcanna, Cardiff

I was asked today to do up a programme and thought I would just put it out there for free! I completed a similar programme to this back in 2010 and got in fantastic shape! I know you can too

If you're looking for a powerful and proven way to build muscle, burn fat, and completely transform your physique in just 12 weeks, this structured gym training plan is for you.

🔥 Why This 12-Week Programme Works

Unlike random workouts, this structured approach:

Builds total-body strength and lean muscle
Improves posture, mobility, and conditioning
Progressively increases training intensity
Trains three times per week — perfect for busy professionals
Delivers real, trackable results in just 12 weeks

Whether you're new to the gym or getting back on track, this plan gives you focus, variety, and real accountability.

📅 Programme Structure

The programme is divided into three 4-week training phases. You'll train three times per week using full-body sessions built around compound movements and core stability.

🧱 Weeks 1–4: Foundation Phase

Focus on mastering form, activating key muscle groups, and building a strong base.

Day 1: Back Squat, DB Bench Press, Barbell Row, Face Pulls, Plank
Day 2: Deadlift, Overhead Press, Lat Pulldown, Leg Raises, DB Curls
Day 3: Front Squat, Incline DB Press, Seated Row, Cable Woodchoppers, Dips

Sets & Reps: 3 x 10–12Rest: 60s between sets

⚙️ Weeks 5–8: Progression Phase

Time to lift heavier, increase sets, and push your limits.

Same exercises as above, but with: Sets & Reps: 4 x 8–10Rest: 60sFocus: Progressive overload and better time under tension

🧨 Weeks 9–12: Intensification Phase

Dial up the intensity and really chase those strength and aesthetic goals.

Sets & Reps: 4–5 x 6–8Rest: 60sFocus: Heavier weights, perfect form, controlled reps

By week 12, you’ll be stronger, leaner, and more confident — both in and out of the gym.

💡 Top Tips for Maximum Results

Track your workouts: Write down weights, reps, and how you felt after each session.
Prioritise recovery: Get 7–8 hours of sleep and take rest days seriously.
Nail your nutrition: You can't out-train a bad diet. Focus on lean protein, whole foods, and hydration.
Stay consistent: Even on low-energy days, showing up is what separates results from regret.

📍 Train with Me in Pontcanna, Cardiff

I offer 1:1 personal training and custom programmes based on this very system. If you’re in the Cardiff area and ready to take your training seriously, get in touch today.

👉 Visit: www.fergalnutrition.com📩 DM on Instagram: @fergalnutrition📍 Location: Pontcanna, Cardiff