The Best 12 Week Body Transformation Workout Plan (Free PDF)

12 Week Body Transformation Workout Plan
Workout GoalTransform from Lean to Muscular
Frequency4-6 days a week
Duration/session75-90 minutes
Split TypeFull-body, PPL, Body Part, & Hybrid
Exercise TypeResistance Weight Training
Experienced RequireBeginner to Intermediate
Program Duration12 Weeks
Target GenderMales (Females can try this routine)
Alternate PlanBody Recomposition from Fat to Fit

Building a strong and aesthetic physique is the ultimate goal of many fitness enthusiasts. However, it requires discipline, proper nutrition, and a well-designed workout program.

A good workout program allows you to train in an organized way and help you achieve your best shape.

In this article, I’ll share a comprehensive 12-week body transformation workout plan for those who want to build muscles and transform their physique from lean to muscular.

This workout program will be challenging and require great effort, but it will ultimately help you achieve your best physique over time.

Program Description

3 Month Transformation Workout Plan Summary


This program involves popular training splits, such as push-pull-legs, upper-lower, full-body, and muscle-group splits, allowing you to train your muscles effectively while keeping you interested in lifting weights.

Here’s how you going to train throughout the 12 weeks:

  • Week 1: Full-Body Split
  • Week 2: Full-Body Split
  • Week 3: Upper/Lower Split
  • Week 4: Upper/Lower Split
  • Week 5: Push, Pull, Legs (PPL)
  • Week 6: Push, Pull, Legs (PPL)
  • Week 7: Hybrid Split
  • Week 8: Hybrid Split
  • Week 9: Hybrid Split
  • Week 10: Muscle Group Split
  • Week 11: Muscle Group Split
  • Week 12: Muscle Group Split

The full-body training involves targeting all major muscle groups in each session. It is a time-efficient way to get more work done in less time without putting much stress on a single muscle group. 1A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men– The Journal of Strength and Conditioning Research, 2 Evangelista, Alexandre Lopes et al. “Split or full-body workout routine: which is best to increase muscle strength and hypertrophy?.” Einstein (Sao Paulo, Brazil) vol. 19 eAO5781. 30 Aug. 2021, doi:10.31744/einstein_journal/2021AO5781

The upper/lower split and PPL involve training the upper and the lower muscle groups in separate sessions. They allow you to focus on upper and lower body parts more effectively and will help you build strength and mass.

The hybrid split involves combining upper and lower body parts and often includes supersets and tri-sets to target the muscles in a time-efficient manner.

And the Bro-split or single-muscle group split involves focusing on one body part a day. It is easy to follow and allows you to work on improving symmetry and muscle definition.

The combination of multiple training splits in this transformation gym workout program will keep you engaged and help you develop strength and hypertrophy over time.

The Ultimate 12 Week Body Transformation Workout Plan to Get From Lean to Muscular

Before you start, keep the following things in mind:

  • Increase the loads when you decrease the repetitions.
  • Do each rep in a controlled manner by engaging your working muscles efficiently.
  • Whether you lift light or heavy, make sure you feel the full contraction and try to reach failure in each set.
  • Keep increasing load over time to stimulate strength and mass growth.
  • The plus (+) sign indicates superset. Know more about Superset.
  • When the number of sets and reps is overwhelming, lower it according to your needs.

Week 1 – Full Body Workout

You’ll train four times during this week – three days of weight training and one day of cardio.

Schedule for the first and second week:

  • Monday: Full Body Workout
  • Tuesday: OFF
  • Wednesday: Full Body Workout
  • Thursday: OFF
  • Friday: Full Body Workout
  • Saturday: Cardio
  • Sunday: OFF

Monday – Weight Training

ExerciseTarget MusclesSetsReps
Kettlebell SwingsShoulder & Legs315-20
Dumbbell SquatQuads315-20
Pull-ups + Dips (superset)Upper Body3Failure
Leg Extension + Lateral RaisesShoulder & Legs310-15
Barbell Curl + Bar PushdownArms310-15
Incline Treadmill WalkFull Body16-min

WednesdayWeight Training

ExerciseTarget MusclesSetsReps
Resistance Band DeadliftLower Body310-15
Lat Pulldown + Leg CurlBack & Legs312-15
Overhead Press + Calf RaisesShoulder & Legs10-15
Pec Deck Fly + Cable CrunchesChest & Abs8-10/side x 2
1-arm DB Row + Knee RaisesBack and Abs12, 10, 8

FridayWeight Training

ExerciseTarget MusclesSetsReps
Weighted Push-upChest310-15
Dumbbell Step UpLegs310/leg
Incline IYT RaisesShoulder36-8
Seated Cable RowingBack312-15
Seated Pec Deck FlyChest312-15
Reverse LungesLegs310/leg
High to Low Cable ChopAbs310/side

Saturday – Cardio

Perform at your own pace.

ExerciseDurationRest
Incline Treadmill Walk10-15 minutes3-minute
Stationary Bike5-10 minutes3-minute
Battle Rope5 sets of 15-30 secs2-minute
Jumping Rope5 sets of 50 jumps3-minute
Ab Wheel Rollout3 sets of 5-10 reps2-minute

Week 2 – Total Body Workout

Monday – Strength Training

ExerciseTarget MusclesSetsReps
Kettlebell SwingsLegs & Shoulder315-20
Dumbbell Push PressShoulder38-12
Leg PressQuads312-15
Incline Prone DB RowBack310-15
Reverse Pec FlyRear Delt & Trap310-15
Dips + Chin-upsChest & Arms3Failure

Wednesday – Strength Training

ExerciseTarget MusclesSetsReps
Flat Bench PressChest312-15
Close Grip PulldownBack312-15
DB Romanian DeadliftHamstrings38-10
Seated Lateral RaisesShoulder310-12
Shoulder ShrugUpper Back310-12
Calf RaisesCalves315-20
Cable Bicycle CrunchAbdominals310/side

Friday – Strength Training

ExerciseTarget MusclesSetsReps
Pull-ups (Assisted/Self)Back3Failure
Conventional DeadliftFull Body46-10
Seated Machine FlyChest312-15
Hack SquatLegs312-15
Seated Leg CurlLegs312-15
Elevated Plank DB RowBack310/side
Overhead Extension + Hammer CurlArms312-15

Saturday – Cardio

ExerciseDurationRest
Incline Treadmill Walk15-20 minutes3-minute
Stationary Bike5-10 minutes3-minute
Battle Rope5 sets of 15-30 secs2-minute
Low Impact Cardio20 minutes

Week 3 – Upper/Lower Split

The third week is based on the upper-lower split and involves lifting weights five times weekly with three sessions for the torso and two for the legs.

The upper body day involves training two to three muscle groups a day while you train your entire legs on each lower body day.

Weekly schedule for 3rd and 4th week:

  • Monday: Upper Body
  • Tuesday: Lower Body
  • Wednesday: Upper Body
  • Thursday: Active Recovery Day
  • Friday: Lower Body
  • Saturday: Upper Body
  • Sunday: OFF

You can do the cardio of your choice on active recovery days to enhance your cardiovascular fitness.

Monday – Upper Body

ExercisesTarget MusclesSetsReps
Incline Dumbbell PressChest312, 10, 8
Machine/Cable FlyChest316, 14, 12
Lateral RaisesShoulder312, 10, 10
Reverse Pec FlyShoulder312, 10, 10
Parallel Bar DipsTriceps3Failure
Bar PushdownTriceps320, 16, 12
Cable CrunchesAbdominals315-20

Tuesday – Lower Body

WorkoutTarget MusclesSetsReps
Leg ExtensionQuads315-20
Leg PressQuads312-15
Walking LungesLegs38/leg
Leg CurlHamstrings315-20
Hip ThrustGlutes310-12
Calf RaisesCalves315-20

Wednesday – Upper Body

WorkoutTarget MusclesSetsReps
Pull-ups (Assisted/Self)Back3Failure
Conventional DeadliftBack36-10
Close Grip PulldownBack410-12
Seated Cable RowingBack410-12
Shoulder ShrugShoulder310-12
Barbell Curl + Knee RaisesBiceps & Ab410-15

Friday – Lower Body

WorkoutTarget MusclesSetsReps
Step UpLegs210/leg
Back/Hack SquatQuads410-15
Reverse LungesLegs310/leg
Cable Pull ThroughGlutes410-12
Calf RaisesCalves315-20
Hip AbductionAdductors315-20

Saturday – Upper Body

ExerciseTarget MusclesSetsReps
Military PressShoulder310-15
Seated FDL RaisesShoulder36-8
Pec Deck FlyChest312-15
Cable Face PullUpper Back310-12
Upright RowDelts & Traps310-12
Chin-ups + Bench DipsArms46-12

Week 4 – Upper/Lower Split

Monday – Upper Body

ExercisesTarget MusclesSetsReps
Incline Dumbbell PressChest312, 10, 8
Machine/Cable FlyChest316, 14, 12
Lateral RaisesShoulder312, 10, 10
Reverse Pec FlyShoulder312, 10, 10
Parallel Bar DipsTriceps3Failure
Bar PushdownTriceps320, 16, 12
Cable CrunchesAbdominals315-20

Tuesday – Lower Body

WorkoutTarget MusclesSetsReps
Leg ExtensionQuads315-20
Leg PressQuads312-15
Walking LungesLegs38/leg
Leg CurlHamstrings315-20
Hip ThrustGlutes310-12
Calf RaisesCalves315-20

Wednesday – Upper Body

WorkoutTarget MusclesSetsReps
Pull-ups (Assisted/Self)Back3Failure
Conventional DeadliftBack36-10
Close Grip PulldownBack410-12
Seated Cable RowingBack410-12
Shoulder ShrugShoulder310-12
Barbell Curl + Knee RaisesBiceps & Ab410-15

Friday – Lower Body

WorkoutTarget MusclesSetsReps
Step UpLegs210/leg
Back/Hack SquatQuads410-15
Reverse LungesLegs310/leg
Cable Pull ThroughGlutes410-12
Calf RaisesCalves315-20
Hip AbductionAdductors315-20

Saturday – Upper Body

ExerciseTarget MusclesSetsReps
Military PressShoulder310-15
Seated FDL RaisesShoulder36-8
Pec Deck FlyChest312-15
Cable Face PullUpper Back310-12
Upright RowDelts & Traps310-12
Chin-ups + Bench DipsArms46-12

Week 5 – Push, Pull, Legs (PPL)

The fifth and sixth week involves splitting training sessions into push, pull, and leg workouts.

With this split, you can hammer each muscle group twice per week, one time with a moderate rep range and the other time with a lower rep range (heavyweight sets).

Weekly Schedule for the 5th & 6th week:

  • Monday: Push Workout A
  • Tuesday: Pull Workout A
  • Wednesday: Legs Workout A
  • Thursday: Push Workout B
  • Friday: Pull Workout B
  • Saturday: Leg Workout B
  • Sunday: Rest

Monday – Push Workout A

WorkoutTarget MusclesSetsReps
Incline Bench PressChest312-15
Seated Chest PressChest312-15
Seated Pec FlyChest312-15
Parallel Bar DipsPecs & Tris310-20
Lateral RaisesShoulder312-15
Skull CrusherTriceps312-15
PushdownTriceps312-15

Tuesday – Pull Workout A

WorkoutTarget MusclesSetsReps
Pull-upsBack3Failure
Pulldown (Overhand Grip)Back312-15
Machine Row (Close Grip)Back312-15
Straight-arm Lat PulloverBack312-15
Reverse Fly / Face PullUpper Back312-15
Preacher CurlBiceps312-15
Cable CrunchesAbdominals315-20

Wednesday – Leg Workout A

WorkoutTarget MusclesSetsReps
LungesLegs28/leg
Leg ExtensionQuads415-20
Hack SquatQuads412-15
Leg CurlHamstrings415-20
Cable Pull ThroughGlutes410-12
Calf RaisesCalves415-20

Thursday – Push Workout B

WorkoutTarget MusclesSetsReps
Flat Bench PressChest3-46-8
Incline DB Bench PressChest3-46-8
Bent-over Cable FlyChest3-48-10
Military PressShoulder3-46-8
Overhead ExtensionTriceps3-48-10

Friday – Pull Workout B

WorkoutTarget MusclesSetsReps
Conventional DeadliftsBack45-6
Single-arm DB RowBack36/arm
Lat Pulldown (Close Grip)Back38-10
T-Row (Pronated Grip)Back38-10
Barbell CurlBiceps38-10
Cable Bicycle CrunchesAbdominals310/arm

Saturday – Leg Workout B

WorkoutTarget MusclesSetsReps
Back SquatLegs46-8
Leg PressQuads46-8
Reverse LungesQuads46/arm
Hip ThrustHamstrings48-10

Week 6 – Push, Pull, Legs (PPL)

Monday – Push Workout A

WorkoutTarget MusclesSetsReps
Incline Bench PressChest312-15
Seated Chest PressChest312-15
Seated Pec FlyChest312-15
Parallel Bar DipsPecs & Tris310-20
Lateral RaisesShoulder312-15
Skull CrusherTriceps312-15
PushdownTriceps312-15

Tuesday – Pull Workout A

WorkoutTarget MusclesSetsReps
Pull-upsBack3Failure
Pulldown (Overhand Grip)Back312-15
Machine Row (Close Grip)Back312-15
Straight-arm Lat PulloverBack312-15
Reverse Fly / Face PullUpper Back312-15
Preacher CurlBiceps312-15
Cable CrunchesAbdominals315-20

Wednesday – Leg Workout A

WorkoutTarget MusclesSetsReps
LungesLegs28/leg
Leg ExtensionQuads415-20
Hack SquatQuads412-15
Leg CurlHamstrings415-20
Cable Pull ThroughGlutes410-12
Calf RaisesCalves415-20

Thursday – Push Workout B

WorkoutTarget MusclesSetsReps
Flat Bench PressChest3-46-8
Incline DB Bench PressChest3-46-8
Bent-over Cable FlyChest3-48-10
Military PressShoulder3-46-8
Overhead ExtensionTriceps3-48-10

Friday – Pull Workout B

WorkoutTarget MusclesSetsReps
Conventional DeadliftsBack45-6
Single-arm DB RowBack36/arm
Lat Pulldown (Close Grip)Back38-10
T-Row (Pronated Grip)Back38-10
Barbell CurlBiceps38-10
Cable Bicycle CrunchesAbdominals310/arm

Saturday – Leg Workout B

WorkoutTarget MusclesSetsReps
Back SquatLegs46-8
Leg PressQuads46-8
Reverse LungesQuads46/arm
Hip ThrustHamstrings48-10

You’ll train three muscle groups daily (a combination of upper and lower body split) from the 7th to 9th week.

Weekly Schedule for the 7th, 8th, and 9th Week:

  • Monday: Chest, Shoulder, and Hamstrings
  • Tuesday: Back, Abs, and Calves
  • Wednesday: Quads, Arms, and Glutes
  • Thursday: Chest, Shoulder, and Hamstrings
  • Friday: Back, Abs, and Calves
  • Saturday: Quads, Arms, and Glutes
  • Sunday: Rest

Monday – Chest, Shoulder, and Hamstrings

ExercisesSetsReps
Pec Deck Fly215-20
Incline Bench Press48-10
High-to-Low Cable Fly410-12
Front Delt Raises310-12
Lateral Raises + Leg Curl412-15

Day 2 – Back, Abs, and Calves

ExercisesSetsReps
Pull-ups46-12
Close Grip Pulldown310-12
Chest Supported DB Rows310-12
T-Bar Row (Overhand Grip)310-12
Calf Raises + L-Hang Hold420/15-sec
Knee Raises + Cable Crunches310-20

Day 3 – Quads, Arms, and Glutes

ExercisesSetsReps
Landmine Squat315-20
Leg Extension + Preacher Curl312-15
Leg Press + Triceps Pushdown312-15
Hip Thrust + DB Skull Crushers310-12

Day 4 – Chest, Shoulder, and Hamstrings

ExercisesSetsReps
Seated Chest Press315-20
Incline Bench Press312-15
30-degree Incline Cable Fly312-15
Seated FDL Raises38-10
Rear Delt Fly + Lying Leg Curl410-12

Day 5 – Back, Abs, and Calves

ExercisesSetsReps
Single-arm Cable Pulldown310/side
Bent-over Barbell Row310-12
Lat Machine Row310-12
Cable Face Pull312-15
Low Back Extension + High-to-Low Chop210-12
Single-leg Calf Raises + Cable Bicycle Crunch210/side

Day 6 – Quads, Arms, and Glutes

ExercisesSetsReps
Back Squat48-12
Reverse Lunges + Hammer Curl210/leg
Step-up + Reverse Barbell Curl210/leg
Hack Squat + Crossbody Triceps Extension212-15

Week 8 – Hybrid Split

Monday – Chest, Shoulder, and Hamstrings

ExercisesSetsReps
Single-arm Cable Chest Press310/side
Incline Hammer Press310-12
Seated Pec Deck Fly410-12
Overhead Dumbbell Press310-12
Lateral Raises + Leg Curl412-15

Day 2 – Back, Abs, and Calves

ExercisesSetsReps
Standard Deadlift/Pull-ups46-10
Pulldown (Medium & Neutral Grip)410-12
Single-arm Cable Row310/side
Low Back Extension310-12
Calf Raises + Ab Wheel Rollout410-12
Knee Raises + Cable Crunches310-20

Day 3 – Quads, Arms, and Glutes

ExercisesSetsReps
DB Lateral Squat310/leg
Leg Extension + Incline DB Curl312-15
Hack Squat + Triangle Push-ups312-15
Hip Thrust + DB Tate Press310-12

Day 4 – Chest, Shoulder, and Hamstrings

ExercisesSetsReps
Seated Chest Press315-20
Incline Bench Press312-15
30-degree Incline Cable Fly312-15
Seated FDL Raises38-10
Rear Delt Fly + Lying Leg Curl410-12

Day 5 – Back, Abs, and Calves

ExercisesSetsReps
Single-arm Cable Pulldown310/side
Bent-over Barbell Row310-12
Lat Machine Row310-12
Cable Face Pull312-15
Low Back Extension + High-to-Low Chop210-12
Single-leg Calf Raises + Cable Bicycle Crunch210/side

Day 6 – Quads, Arms, and Glutes

ExercisesSetsReps
Back Squat48-12
Reverse Lunges + Hammer Curl210/leg
Step-up + Reverse Barbell Curl210/leg
Hack Squat + Crossbody Triceps Extension212-15

Week 9 – Hybrid Split Workout

Monday – Chest, Shoulder, and Hamstrings

ExercisesSetsReps
Pec Deck Fly215-20
Incline Bench Press48-10
High-to-Low Cable Fly410-12
Front Delt Raises310-12
Lateral Raises + Leg Curl412-15

Day 2 – Back, Abs, and Calves

ExercisesSetsReps
Pull-ups46-12
Close Grip Pulldown310-12
Chest Supported DB Rows310-12
T-Bar Row (Overhand Grip)310-12
Calf Raises + L-Hang Hold420/15-sec
Knee Raises + Cable Crunches310-20

Day 3 – Quads, Arms, and Glutes

ExercisesSetsReps
Landmine Squat315-20
Leg Extension + Preacher Curl312-15
Leg Press + Triceps Pushdown312-15
Hip Thrust + DB Skull Crushers310-12

Day 4 – Chest, Shoulder, and Hamstrings

ExercisesSetsReps
Deficit Push-ups315-20
Incline Hammer Press312-15
Bent-over Cable Fly312-15
Incline IYT Raises38-10
Face Pull + Hamstrings March410-12

Day 5 – Back, Abs, and Calves

ExercisesSetsReps
Standing Cable Lat Pullover310/side
Single-arm Cable Row310-12
Bent-over Barbell Row310-12
Close grip T Row312-15
Seated Calf Raises + Hanging Knee Raises310-15
1-leg Calf Raises + Cable Bicycle Crunch210/side

Day 6 – Quads, Arms, and Glutes

ExercisesSetsReps
Walking Lunges310/leg
Landmine Squat312-15
Reverse Hack Squat312-15
Hip Thrust + Concentration Curl312-15
Chin-ups + Bench or Bar Dips38-12

Week 10 – Bro Split Workout

In the final three weeks of the body transformation training program, you’ll focus on a single-muscle group in each session. It will allow you to work on your weaknesses, bring out muscle definition, and improve your symmetry.

Weekly schedule for the 10th, 11th, and 12th week:

  • Monday: Chest
  • Tuesday: Back
  • Wednesday: Legs
  • Thursday: Shoulder
  • Friday: Biceps and Core
  • Saturday: Triceps and Core

Day 1 – Chest

ExercisesSetsReps
Flat Bench Press46-10
Incline Bench Press410-12
Incline Cable Fly310-15
Bar Dips310-15
DB Squeeze Press312-15

Day 2 – Back

ExercisesSetsReps
Pull-ups3-4Failure
Lat Pulldown3-410-12
Bent-Over/Prone Row3-410-12
Close Grip T Row3-410-12
1-arm High Cable Row3-410/side
Low Machine Row3-410-12

Day 3 – Legs

ExercisesSetsReps
Dumbbell Lunges210/leg
Barbell Back Squat410-12
Machine Leg Press410-12
Leg Curl415-20
Barbell Hip Thrust310-12
Calf Raises415-20

Day 4 – Shoulder

ExercisesSetsReps
Military Press310-12
DB Front Raises38/side
Lateral Raise310-12
Bent-over Lateral Raise310-12
Cable Face Pull310-12
Shoulder Shrug310-12

Day 5 – Biceps and Core

ExercisesSetsReps
Chin-ups3Failure
Barbell Curl310-12
Incline DB Curl310-12
Concentration Curl310/arm
Hammer Curl310-12
Reverse Curl310-12
H2L Cable Woodchop310/side
Cable Bicycle Crunches310/side
Hanging Knee Raises310-20

Day 6 – Triceps and Core

ExercisesSetsReps
Parallel Bar Dips3Failure
Skull Crusher312-15
Cable Overhead Extension312-15
Rope/Bar Pushdown312-15
Triceps Kickback310/arm
Ab Wheel Rollout38-10
Decline Crunches310-20
Cable Reverse Crunches310-20

Week 11 – Muscle Group Split

Day 1 – Chest

ExercisesSetsReps
Single-arm Cable Press310/side
Incline Bench Press410-12
Bent-over Cable Fly310-15
Pec Deck Fly310-15
Deficit Push-ups312-15

Day 2 – Back

ExercisesSetsReps
Standard Deadlift3-4Failure
Neutral Grip Pulldown3-410-12
Prone Grip Pulldown3-410-12
Seated Cable Row3-410-12
Standing Lat Pullover3-410/side
Single-arm DB Row3-410-12

Day 3 – Legs

ExercisesSetsReps
Reverse Lunges210/leg
Hack Squat410-12
Leg Press410-12
Leg Curl415-20
Cable Pull Through310-12
Calf Raises415-20

Day 4 – Shoulder

ExercisesSetsReps
75-degree Incline Seated Press310-12
Single-arm Cable Lateral Raises38/side
Barbell Upright Row310-12
Reverse Pec Deck Fly310-12
Barbell Front Raises310-12
Barbell Shrug310-12

Day 5 – Biceps and Core

ExercisesSetsReps
Chin-ups3Failure
Preacher Curl310-12
Spider Curl310-12
High Cable Curl310/arm
Cable Hammer Curl310-12
Wrist Extension310-12
H2L Cable Woodchop310/side
Cable Bicycle Crunches310/side
Hanging Knee Raises310-20

Day 6 – Triceps and Core

ExercisesSetsReps
Triangle Push-ups3Failure
Close Grip Bench Press312-15
Single-arm Overhead Extension312-15
Pushdown Triceps Extension312-15
Ab Wheel Rollout38-10
Decline Crunches310-20
Cable Reverse Crunches310-20

Week 12 – One Body Part a Day Split

Day 1 – Chest

ExercisesSetsReps
Flat Bench Press46-10
Incline Bench Press410-12
Incline Cable Fly310-15
Bar Dips310-15
DB Squeeze Press312-15

Day 2 – Back

ExercisesSetsReps
Pull-ups3-4Failure
Lat Pulldown3-410-12
Bent-Over/Prone Row3-410-12
Close Grip T Row3-410-12
1-arm High Cable Row3-410/side
Low Machine Row3-410-12

Day 3 – Legs

ExercisesSetsReps
Dumbbell Lunges210/leg
Barbell Back Squat410-12
Machine Leg Press410-12
Leg Curl415-20
Barbell Hip Thrust310-12
Calf Raises415-20

Day 4 – Shoulder

ExercisesSetsReps
Military Press310-12
DB Front Raises38/side
Lateral Raise310-12
Bent-over Lateral Raise310-12
Cable Face Pull310-12
Shoulder Shrug310-12

Day 5 – Biceps and Core

ExercisesSetsReps
Chin-ups3Failure
Barbell Curl310-12
Incline DB Curl310-12
Concentration Curl310/arm
Hammer Curl310-12
Reverse Curl310-12
H2L Cable Woodchop310/side
Cable Bicycle Crunches310/side
Hanging Knee Raises310-20

Day 6 – Triceps and Core

ExercisesSetsReps
Parallel Bar Dips3Failure
Skull Crusher312-15
Cable Overhead Extension312-15
Rope/Bar Pushdown312-15
Triceps Kickback310/arm
Ab Wheel Rollout38-10
Decline Crunches310-20
Cable Reverse Crunches310-20

Instructions to Follow This Program Effectively

1. Pre-Workout Meal

The foundation of a good workout session begins with a couple of hours of training. For example, what you consume before the workout matters a lot. 

For an effective training session, you should have your meal 30 minutes to 2 hours before the training, depending on what kind of food you consume.

2. Warm-Up

The warm-up is a crucial part of any weight training routine as it increases blood flow and heart rate helps prevent injuries and improves performance.

You can use cardio machines or perform bodyweight aerobic exercises (not stretching), such as squat jumps, burpees, and jumping jacks for 5 minutes to get ready.

3. Post-workout Stretching

Research shows that post-workout stretching helps reduce muscle soreness. So it’s best to perform some stretching exercises after intense training.3Andersen J. C. (2005). Stretching before and after exercise: effect on muscle soreness and injury risk. Journal of Athletic Training40(3), 218–220.

4. How Much Should You Lift?

You can lift as heavy as possible as long as you perform the suggested reps and sets with the right form.

5. Optimal Rest Between Sets

The rest time between sets can be sixty seconds to four minutes, depending on what type of exercises you do. For example, if you do compound liftings you need to take 3-4 minutes of break and if you do isolation exercises, the rest time would be 1-3 minutes.

6. Train When You Feel The Most Active

You can train at any time of the day but make sure you feel physically and mentally active to give your hundred percent.

7. Progress Your Level

Progressive overload is crucial for strength and hypertrophy. That’s why you should gradually increase reps, weight, sets, or workout duration over time to get the maximum results.

8. If You’re a Beginner

It is best to focus on form instead of weight for the first couple of months. Once you gain strength and learn the right form, you can progress your workout. You can also start with the one-hour program.

9. Post Workout Meal

You had a great workout session at the gym, but it is time to maximize your results through a post-workout meal. Having some good food and supplements after the training will enhance your results.

I suggest consuming at least 40-50 grams of protein and one gram of carbs per kg of your body weight for optimal results (this is only an example, a nutritionist can help you better in this case).

10. Keep Yourself Hydrated

Keeping yourself hydrated during the workout is crucial for an effective workout session.

Research shows that it helps prevent uneasiness and injuries and boosts performance.4 Judelson DA, Maresh CM, Farrell MJ, et al. Effect of hydration state on strength, power, and resistance exercise performanceMed Sci Sports Exerc. 2007;39(10):1817-1824. doi:10.1249/mss.0b013e3180de5f22

Is it Possible to Transform Your Physique in 12 Weeks?

It is not possible to transform your physique in twelve weeks. Building muscles takes time, typically from six months to two years depending on how your body responds, how consistent you are, and what you consume to recover and build your muscles.

A study published by the International Journal of Exercise Science has shown that intermediate lifters gained approximately 2.2 pounds of lean mass after eight weeks of resistance training.5 Thomas MH, Burns SP. Increasing Lean Mass and Strength: A Comparison of High-Frequency Strength Training to Lower Frequency Strength Training. Int J Exerc Sci. 2016;9(2):159-167. Published 2016 Apr 1.

So, if you’ve been working out for a while, you can expect a 2-3 pound gain in two months, and if you are a beginner, you can expect more muscle growth in your initial training period.

Three months may not be enough for muscle building, but it can help you achieve noticeable results if you follow this transformation workout plan properly. If you see muscle growth, you can continue further.

Download The Free 12-Week Transformation Workout Program PDF


You can download this free body transformation workout routine PDF and start training to get from lean to aesthetics.

References

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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
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About Me

Murshid Akram, Author at The Fitness Phantom

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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