Posted by ClicheGuevara on June 2, 2022 at 12:30 pm


    Welcome to the RealJock Strong and Lean 12-week workout program, provided by Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

    The RealJock Strong and Lean 12-week workout program kicks off on Wednesday, December 20, 2006 with the first two weeks of the program. Every two weeks we will add the next two weeks of the program, for a total of 12 weeks of workouts designed to help you develop real strength and a leaner, healthier body. You can start with us on December 20, or, if you get a late start, just begin with week one.


    Remembering how and when to do each exercise in a new training program can stop you before you even start. We’ve included the following printable pages on each day of strength training so you can easily follow the Complete Strength 12-week workout program.

    Workout Spreadsheets can be downloaded here:


    Numbers (MacOS/iOS)

    Exercise videos: We know that the exercises can be hard to visualize, so we’ve shot videos demonstrating how to do them correctly. Check out the linked articles describing the videos, or go to our YouTube channel. You can even watch these videos while you are in the gym using Youtube on your iPhone.


    This 12-week workout program will help you develop real strength, flexibility, balance, and coordination, as well as excellent cardiovascular health. By “real” we mean functional strength you can use in sports, athletics, and everyday living.

    Of course you’ll also develop larger, stronger muscles and a leaner mid-section that will look great at the beach, but you’ll do it the right way, using movements and exercises that are natural to the body.

    Get stronger: Do the five days of challenging strength- and cardio-training workouts each week to develop stronger muscles and overall body strength, flexibility, balance, and coordination.

    Get leaner: Want to shed extra pounds of unwanted body fat? Follow this workout program in conjunction with a healthful eating plan to lose unwanted body fat around your waist and develop a leaner, healthier body.

    Have fun: Working out should never be boring. That’s why this 12-week workout program changes every two weeks and includes a weekly “extra credit” exercise day outside of the gym. By continually mixing up your exercise routine, you’ll find yourself more energized and excited about working out.


    Six Two-Week Workout Segments

    The workouts are divided into six two-week segments. In each two-week segment, you’ll do one week of workouts, then repeat those same workouts the second week. You should notice marked improvement in your performance the second week of each segment.

    Each week of workouts includes:

    Three strength-training days: Worried that three days of strength training are’t enough to build muscle? Don’t. Polson’s strength-training workouts are very challenging and become increasingly more so over the course of the 12 weeks. Your body will need the cardio days (active rest) and rest days in between for your muscles to recover. Each day of strength training includes a warm up and two sequences of workouts set up in circuit format.

    Two days of cardio: Cardiovascular training is essential to developing your body’s most-important muscle, the heart. Do not skip these days! If you are already in excellent cardiovascular shape, feel free to increase your cardio workouts to a level that works for you.

    One extra credit day: For the extra credit day, you’ll leave the gym to do sporty activities like outdoor hiking, basketball, and kickboxing. Trying new sports and activities like this isn’t just fun; it also keeps your body and mind focused, training you to move in different ways and respond quickly to different stimuli.

    One days of rest: Rest is important. Without it your body can’t recover from the workouts you put it through. Make sure you take it easy on your day off so that your muscles are fresh for the coming week.


    Polson developed the Strong and Lean 12-Week workout program to challenge not just your muscles but also your perception of how you should work out. Don’t expect a boring routine of biceps curls and bench presses! No matter what level you are at—beginner, intermediate, or advanced—you can use the Strong and Lean workout program to develop overall strength, improve cardiovascular health, and train balance, flexibility, and coordination.

    Beginners: You should begin the program slowly and consider extending it beyond 12 weeks by repeating challenging weeks multiple times until you feel ready to move on to the next week. For example, if you’re in the second week of a two-week segment and find that it’s very difficult for you to do, do that segment a third or even a fourth time before starting the next segment of our program.

    Intermediate and advanced users: The Strong and Lean workout program will challenge your body in entirely new ways, help you develop a stronger, more balanced core and musculature, and get you excited about working out again. You can tailor this program to your individual needs and increase the difficulty as needed. For example, consider increasing the cardio exercise or doing the more advanced variations of exercises.

    Body builders: Try the Strong and Lean 12-week workout program to help break through plateaus off-season before you return to your body building program. The balance and stability work will help bring big gains to your strength, while the power weeks (9 through 12) will shock your body into new levels of hypertrophy. Try just one cycle of the program and see what a huge difference the periodization will make in your body.


    Always consult your doctor before you embark on any new exercise regimen. Your doctor can help you determine if you are healthy enough to take on a program like the RealJock Strong and Lean 12-week workout program.


    Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men’s Journal Magazine (December 2005) as one of the Top 100 Trainers in America.

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