{"id":774072,"date":"2026-07-19T01:15:07","date_gmt":"2026-07-18T19:45:07","guid":{"rendered":"https:\/\/anantrading.com\/blog\/product\/complete-12-month-workout-plan-improve-fitness-build-muscles-increase-strenght-natural-bodybuilding-complete-12-months-training\/"},"modified":"2026-07-19T01:15:08","modified_gmt":"2026-07-18T19:45:08","slug":"complete-12-month-workout-plan-improve-fitness-build-muscles-increase-strenght-natural-bodybuilding-complete-12-months-training","status":"publish","type":"product","link":"https:\/\/anantrading.com\/blog\/product\/complete-12-month-workout-plan-improve-fitness-build-muscles-increase-strenght-natural-bodybuilding-complete-12-months-training\/","title":{"rendered":"Complete 12 Month Workout Plan: Improve Fitness, Build Muscles, Increase Strenght (Natural Bodybuilding: Complete 12 Months Training)"},"content":{"rendered":"

\nPrice: \u20b92,251<\/del> - \u20b91,908.00<\/span>
(as of Jul 18, 2026 19:45:08 UTC – Details<\/span>)<\/small><\/i><\/p>\n

<\/a>
\n
\n A whole year of training, structured in a scientific way to make you progress in your goals: whether they are weight loss, mass, strength. For the beginner and the advanced. <\/p>\n

Training for those who start or resume activity.
12 weeks of progressive training for those who resume or start training <\/p>\n

Protocol for force
8 weeks of training to scientifically increase strength. <\/p>\n

Protocol for hypertrophy
12 weeks of training aimed at muscle hypertrophy, with precise progressions in loads and volumes. <\/p>\n

Aerobic activity
Tips and procedures for combining training plans and aerobic activity. <\/p>\n

Lockdown
Training during the lockdown, what exercises. <\/p>\n

Justification
Tips and practices on how to keep motivation and focus on the goal high. <\/p>\n

Some topics covered
Initial protocol for beginners.
Strength Increase Phase.
Muscle mass increase phase.
Recovery phase.
Aerobic activity.
Lockdown tips.
Maintain Motivation.
Bonus: Working out during your lunch break.
Who is this book for
A full year of training to improve your physical appearance: increase strength, increase muscle mass, lose weight.
Personal Trainer
Training plans for strength, mass and weight loss from which to take inspiration. <\/p>\n

For those who want to lose weight
A scientific journey that will accompany you towards your new physique <\/p>\n

For those who want to gain muscle mass
Specific and scientific protocols for muscle mass gain <\/p>\n

For those who want to start exercising
Training plans designed for those who start or resume physical activity, structured in a scientific way. <\/p>\n

The Author
Andrea Raimondi is a certified Personal Trainer, specialized in slimming and body recomposition.
Writer of books on fitness and body recomposition such as “Natural Bodybuilding and body recomposition” and “Diet and Fitness”. <\/p>\n

You will find the detail of my training protocol lasting a total of 52 weeks, 12 months of training, at the end of which it is possible to continue, resuming a certain phase that better fit your needs. This macrocycle is divided into four main phases: a break-in or adaptation phase lasting 8 weeks suitable for those who have just started training or for those who resume activity after a period of rest. This is followed by an 8 weeks strength phase in which we try to increase overall strength. After the strength phase, very expensive for the body, follows a recovery phase lasting 4 weeks. The last mesocycle of the protocol consists of the hypertrophy phase lasting 12 weeks, in which the workouts will be aimed at gaining muscle mass. At the end of the period of hypertrophy it is good to insert a recovery period of another 4 weeks. At this point you have to decide based on your goals and restart with a cycle of strength or with another cycle of hypertrophy. In first case restart 8 weeks of strength phase, 4 weeks of recovery and another 8 weeks of strength phase. If your goal is hypertrophy you can continue with 12 weeks of hypertrophy protocol and 4 weeks of recovery protocol. <\/p>\n

From the Publisher <\/p>\n

\"Complete\"Complete <\/p>\n

\"Complete\"Complete <\/p>\n

\"Bodybuilding\"Bodybuilding <\/p>\n

Bodybuilding Dumbbell Home Training <\/h3>\n

Training with overloads, even with light or moderately heavy weights, leads to safe benefits. Both in terms of strength, well-being and health in general. But if you follow a well-defined plan and thought for muscle development, the above benefits are achieved before and with the right effort. In training, as in other areas of life, persistence is one of the key factors. And having a detailed plan lasting a year, allows you not to get lost in the distractions of everyday life. <\/p>\n

\"Bodybuilding\"Bodybuilding <\/p>\n

Bodybuilding Cable Training <\/h3>\n

This book is more than just an exercise manual; it’s a complete guide that will accompany you step-by-step on your cable bodybuilding journey. <\/p>\n

\"Bodybuilding\"Bodybuilding <\/p>\n

Bodybuilding Programming and Training: Build your workout <\/h3>\n

Whether your goal is to gain muscle mass or gain strength or if you want to lose weight , you’ll find samples > to set your workouts within sensible progressions and that will bring you the results you seek. You will find examples of full body workouts, examples of split routines of various types, examples of periodization linear and wavy. You will understand what the training variables are and what they are for. <\/p>\n

Based on scientific criteria and not on gym hearsay. <\/p>\n

\"Bodybuilding\"Bodybuilding <\/p>\n

Bodybuilding And Fitness Workouts: Hypertrophy, Strength, Weight Loss <\/h3>\n

For each of these goals there are lots of fullbody or split-routine workouts, both multi-frequency and mono-frequency, providing a training progression. You can find workouts for gym training, at home training, with dumbbells or with kettlebells or bodyweight and advice on how to ensure training progression. Dozens of workouts and methods to take inspiration to achieve your goals. <\/p>\n

\"Andrea\"Andrea <\/p>\n

About the Author <\/h3>\n

Andrea Raimondi is a certified personal trainer with diplomas in Bodybuilding and Fitness coach, Weight Loss Fitness coach. <\/p>\n

He is the author of many books on training for hypertrophy and weight loss, nutrition and body recomposition. <\/p>\n

ASIN \u200f : \u200e B08SBCLCBH
Publisher \u200f : \u200e Independently Published
Publication date \u200f : \u200e 6 January 2021
Language \u200f : \u200e English
Print length \u200f : \u200e 110 pages
ISBN-13 \u200f : \u200e 979-8591339654
Item Weight \u200f : \u200e 136 g
Dimensions \u200f : \u200e 13.97 x 0.64 x 21.59 cm
Importer \u200f : \u200e Atlantic Publishers and Distributors (P) Ltd., 7\/22, Ansari Road, Darya Ganj, New Delhi – 110002 INDIA, Email \u2013 customercare@atlanticbooks.com, Ph \u2013 011-47320500
Packer \u200f : \u200e Atlantic Publishers and Distributors (P) Ltd., 7\/22, Ansari Road, Darya Ganj, New Delhi – 110002 INDIA, Email \u2013 customercare@atlanticbooks.com, Ph \u2013 011-47320500
Generic Name \u200f : \u200e Book
Part of series \u200f : \u200e Natural Bodybuilding: Complete 12 Months Training
Best Sellers Rank: #685 in Bodybuilding & Weightlifting #29,203 in Health, Fitness & Nutrition #29,220 in Healthy Living & Wellness
Customer Reviews: 4.2 4.2 out of 5 stars (5) var dpAcrHasRegisteredArcLinkClickAction; P.when(‘A’, ‘ready’).execute(function(A) { if (dpAcrHasRegisteredArcLinkClickAction !== true) { dpAcrHasRegisteredArcLinkClickAction = true; A.declarative( ‘acrLink-click-metrics’, ‘click’, { “allowLinkDefault”: true }, function (event) { if (window.ue) { ue.count(“acrLinkClickCount”, (ue.count(“acrLinkClickCount”) || 0) + 1); } } ); } }); P.when(‘A’, ‘cf’).execute(function(A) { A.declarative(‘acrStarsLink-click-metrics’, ‘click’, { “allowLinkDefault” : true }, function(event){ if(window.ue) { ue.count(“acrStarsLinkWithPopoverClickCount”, (ue.count(“acrStarsLinkWithPopoverClickCount”) || 0) + 1); } }); }); <\/p>\n\n","protected":false},"excerpt":{"rendered":"

A whole year of training, structured in a scientific way to make you progress in your goals: whether they are weight loss, mass, strength. For the beginner and the advanced. Training for those who start or resume activity. 12 weeks of progressive training for those who resume or start training […]<\/p>\n","protected":false},"featured_media":774073,"comment_status":"open","ping_status":"closed","template":"","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}}},"product_brand":[],"product_cat":[44],"product_tag":[189],"class_list":["post-774072","product","type-product","status-publish","has-post-thumbnail","product_cat-bicycles-heavy-gym-equipment","product_tag-bodybuilding","desktop-align-left","tablet-align-left","mobile-align-left","first","instock","sale","shipping-taxable","purchasable","product-type-simple"],"_links":{"self":[{"href":"https:\/\/anantrading.com\/blog\/wp-json\/wp\/v2\/product\/774072","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/anantrading.com\/blog\/wp-json\/wp\/v2\/product"}],"about":[{"href":"https:\/\/anantrading.com\/blog\/wp-json\/wp\/v2\/types\/product"}],"replies":[{"embeddable":true,"href":"https:\/\/anantrading.com\/blog\/wp-json\/wp\/v2\/comments?post=774072"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/anantrading.com\/blog\/wp-json\/wp\/v2\/media\/774073"}],"wp:attachment":[{"href":"https:\/\/anantrading.com\/blog\/wp-json\/wp\/v2\/media?parent=774072"}],"wp:term":[{"taxonomy":"product_brand","embeddable":true,"href":"https:\/\/anantrading.com\/blog\/wp-json\/wp\/v2\/product_brand?post=774072"},{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/anantrading.com\/blog\/wp-json\/wp\/v2\/product_cat?post=774072"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/anantrading.com\/blog\/wp-json\/wp\/v2\/product_tag?post=774072"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}