Vesta: 12-Week Full Body Workout

Gym | Plan | Advanced: 12 Weeks | 5 Days per Week

Looking to take your training to the next level? The Vesta 12-week full-body workout is designed for advanced gym-goers who want to build muscle and strength. This comprehensive plan includes a variety of exercises such as barbell bent over row, dumbbell bench press, cable kneeling rear delt row, and more to target every major muscle group. With 5 days of workouts per week, this program will help you develop a balanced, strong physique while enhancing your overall athletic performance. Get ready to challenge yourself and see impressive results with the Vesta workout plan.

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Week 1

  • Day 1

    Get ready to take your chest and shoulder strength to the next level with this intense workout. The first part of the workout focuses on the chest, with exercises such as the Dumbbell Bench Press, Smith Bench Press, Dumbbell Floor Fly, and Chest Dip. These exercises are designed to target different areas of the chest, helping to enhance overall muscle development and strength. The varying rep ranges in each set will challenge your muscles in different ways, promoting both endurance and muscle growth. In the second part, the focus shifts to shoulder development with the Cable One Arm Lateral Bent-over exercises. These exercises help to target the lateral deltoid muscles, effectively shaping and strengthening the shoulders. The unilateral nature of the exercise ensures balanced development in both shoulders, reducing the risk of muscle imbalances. Remember to maintain proper form and control throughout each repetition to maximize the effectiveness of these exercises. It's important to adjust the weights according to your fitness level, ensuring that the last few reps of each set are challenging but still allow for proper form. After this workout, be sure to replenish your body with a nutritious post-workout meal to aid in muscle recovery and growth.

    #Exercise / Sets
    1Dumbbell Bench Press4 sets • 20, 15, 12 and 12 reps
    Dumbbell Bench Press
    2Smith Bench Press4 sets • 20, 15, 12 and 12 reps
    Smith Bench Press
    3Dumbbell Floor Fly4 sets • 20, 15, 12 and 12 reps
    Dumbbell Floor Fly
    4Chest Dip4 sets • 20, 15, 12 and 12 reps
    Chest Dip
    5:ACable One Arm Lateral Bent-over (R)4 sets • 20, 15, 12 and 12 reps
    Cable One Arm Lateral Bent-over (R)
    6:ACable One Arm Lateral Bent-over (L)4 sets • 20, 15, 12 and 12 reps
    Cable One Arm Lateral Bent-over (L)
  • Day 2

    This back workout is designed to help you develop a strong and muscular back. The first part of the workout focuses on compound movements to target the major muscles of the back. It starts with cable pulldowns, which engage the latissimus dorsi, followed by barbell bent over rows to activate the upper back and lats. Lever lying T-bar rows are included to further target the lats and overall back development. After completing these exercises, the workout transitions to single-arm lat pulldowns using the cable machine to emphasize unilateral strength and provide balanced development on both sides. Cable seated low rows are then performed to work on overall back thickness and strength, while cable straight arm pulldowns help in isolating the lats, reinforcing their activation and development. To make the most out of this workout, focus on maintaining proper form throughout each exercise, and aim to challenge yourself with progressively heavier weights for each set. It's important to incorporate a combination of pulling movements to develop a well-rounded back, and ensure a well-balanced approach to overall back strength and development. Additionally, pay attention to your nutrition as a well-balanced diet can aid in muscle recovery and growth, which is crucial for the development of a strong and muscular back.

    #Exercise / Sets
    1Cable Pulldown4 sets • 20, 15, 12 and 12 reps
    Cable Pulldown
    2Barbell Bent Over Row4 sets • 20, 15, 12 and 12 reps
    Barbell Bent Over Row
    3Lever Lying T-bar Row4 sets • 20, 15, 12 and 12 reps
    Lever Lying T-bar Row
    4:ACable One Arm Lat Pulldown (R)4 sets • 20, 15, 12 and 12 reps
    Cable One Arm Lat Pulldown (R)
    5:ACable One Arm Lat Pulldown (L)4 sets • 20, 15, 12 and 12 reps
    Cable One Arm Lat Pulldown (L)
    6Cable Seated Low Row4 sets • 20, 15, 12 and 12 reps
    Cable Seated Low Row
    7Cable Straight Arm Pulldown4 sets • 20, 15, 12 and 12 reps
    Cable Straight Arm Pulldown
  • Day 3

    To achieve toned and strong shoulders, this workout focuses on targeting all three deltoid heads - the anterior (front), lateral (side), and posterior (rear) - for balanced muscle development. The workout begins with the Barbell Standing Wide Military Press, engaging the entire shoulder complex, including the trapezius and triceps. The Dumbbell Arnold Press, which involves rotation of the palms during the movement, further stimulates the deltoids and provides a more comprehensive shoulder workout. Next, the focus shifts to the Barbell Upright Row, a compound exercise that primarily targets the lateral deltoid, and the Dumbbell Standing Alternate Vertical Front Raises, which effectively isolate the front deltoids. Finally, the Cable Kneeling Rear Delt Row with rope emphasizes the often neglected rear deltoids, crucial for optimal shoulder symmetry and strength. This workout, consisting of challenging sets and varied rep ranges, is designed to push your limits and promote muscle growth and endurance in the shoulder region.

    #Exercise / Sets
    1Barbell Standing Wide Military Press4 sets • 20, 15, 12 and 12 reps
    Barbell Standing Wide Military Press
    2Dumbbell Arnold Press4 sets • 20, 15, 12 and 12 reps
    Dumbbell Arnold Press
    3Barbell Upright Row4 sets • 20, 15, 12 and 12 reps
    Barbell Upright Row
    4Dumbbell Standing Alternate Vertical Front Raises4 sets • 20, 15, 12 and 12 reps
    Dumbbell Standing Alternate Vertical Front Raises
    5Cable Kneeling Rear Delt Row (with rope)4 sets • 20, 15, 12 and 12 reps
    Cable Kneeling Rear Delt Row (with rope)
See the full workout in the Fitwill app.
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