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  • Writer's pictureAndrew Ruba

12 week workout plans for men and women, 3 workouts/week

Updated: Jul 15, 2023



If you want some guidance or structure to your workouts, consider using one of our 12 week workout templates.


These workout plans will show you how to increase the difficulty of your workouts over time, which is key for progressing toward your fitness goals.


There are two workout temples: one for a more male-focused workout plan and one for a more female-focused workout plan. In the first tab for each plan, there are more instructions for how to use the spreadsheet to track your workouts.


Muscle-building, male-focused, 3 workouts/week, 12 week program template


Toning, female-focused, 3 workouts/week, 12 week program template


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