Free 12-week workout plan (home or gym) — and how to follow it.
Short answer: yes, you can download a complete 12-week workout plan for free. Cerebral Physique has two — a Home version that needs little or no equipment and a Gym version for standard gym equipment. Both run four sessions a week across four 3-week phases, and every exercise links to a demonstration. No card, no membership.
How the 12 weeks are built. The plan is split into four phases of three weeks. Early phases teach position and control; later phases add load, volume and harder variations. Each week inside a phase gets a slightly bigger prescription, so progress is planned, not guessed.
Four sessions a week. Each session has a clear focus, a time estimate, and a short list of movements with sets, reps or time, plus a coaching cue. Rest at least one day between hard sessions.
Home or gym? Choose Home if you train with bodyweight, a band or a pair of dumbbells. Choose Gym if you have barbells, cables and machines. The structure is the same; the exercise choices match your equipment.
How to follow it well. Start with Week 1 even if you feel strong — the early weeks build the positions everything else depends on. Keep one or two reps in reserve on most sets. Log what you did so each week you have something to beat.
Why 12 weeks. Public health guidance, including the World Health Organization's physical activity guidelines, recommends muscle-strengthening activity on two or more days a week. Twelve weeks is long enough to build that habit and see measurable change in how many reps or how much load you can handle.
Get the PDF. The printable version includes every week and session, the four phases and their progression rules, and the safety note. Download it free from the Free 12-Week Programs page by choosing Home or Gym and entering your first name and email.
If you later want the plan built around your own profile, injuries, schedule and equipment — with the AI Coach adjusting it as you go — that's what the membership adds. The free plan stays free either way.
Want the training that goes with it?
Start the 7-day free trial — one session a day, no equipment, built on the same method. $0 today, then $25/month unless you cancel before the trial ends.