12 Week Body Transformation Workout Plan with Free PDF

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 workout program helps you work out in an organized manner and achieve your fitness goal.

In this article, I’ve shared a 12 week body transformation gym workout plan (with PDF) for those who want to build muscles and transform their physique from lean to muscular.

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

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 (including men and women) gained approximately 2.2 pounds of lean mass after eight weeks of resistance training.1Thomas 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.

Summary of 12 Week Transformation Gym Workout Program

  • 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 – Upper and Lower Mix
  • Week 8 – Upper and Lower Mix
  • Week 9 – Bro Split
  • Week 10 – Bro Split
  • Week 11 – Upper and Lower Combine
  • Week 12 – Upper and Lower Combine
GoalBody Transformation
(Strength and Gain)
Workout Frequency5-6 days a week
Difficulty levelBeginner to Intermediate
Duration of each session75-90 minutes
PDF of This Workout PlanAt the Bottom
Rest Between sets2-4 minutes
Alternate Plan30-Day Muscle Building Plan
Nutrition RecommendWhey Isolates

A full body workout split requires you to train your entire muscle group almost every day and help you boost strength. 2A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men– The Journal of Strength and Conditioning Research

Upper/lower spit and PPL allow you to work on your major muscles a couple of times a week to help you beef up mass.

And with a Bro-split, you can strengthen and build a specific muscle in a single workout session.3 Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis – The National Institute of Health Database

I’ve incorporated various routine types in this 12 week transformation program so you can enjoy working out while building strength and hypertrophy.

12 Week Body Transformation Workout Plan

Before you start, please keep some of the usual tips in your mind.

  • Make sure you increase the loads when you decrease the repetitions during the workout.
  • 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 do until failure.

Week 1 – Full-Body Split

Frequency: 5 days a week

Rest days: Thursday and Sunday

Monday

ExerciseMuscles WorkedReps
Treadmill RunFull-body2-5 minute
Barbell Back SquatLegs15, 12, 10
Incline DB Bench PressChest12, 10, 8
Lateral RaisesShoulder12, 10, 8
Tricep Overhead Extension Triceps12, 10, 8
Bent Over RowBack12, 10, 8
Leg CurlHamstrings12, 10, 8
PlankCore60-sec
Side PlankCore30-sec/side

Tuesday

ExerciseMuscles WorkedReps
Pull-upBack and BicepsAMRAP x 3
DeadliftLegs and Back5, 4, 2, 1
Military PressShoulder15, 12, 10
Front LungesLegs8-10/side x 2
Single-arm DB RowingBack and Biceps12, 10, 8
Dumbbell PulloverBack and Chest12, 10, 8
Reverse Pec Deck FlyRear Delt12, 10, 8
Hanging Knee RaiseCore10 x 2

Wednesday

ExerciseMuscles BuildReps
Weighted Push-upChest and TricepsAMRAP x 3
Dumbbell Step UpLegs8-10/side x 3
Flat Bench PressChest12, 10, 8
Seated Pec Deck FlyChestAMRAP x 3
Front Lat PulldownBack12, 10, 8
Seated Cable RowingBack12, 10, 8
ChinupsBack and BicepsAMRAP x 3
12 Week Body Transformation Workout Plan

Friday

ExerciseMuscles WorkedReps
Barbell Back SquatLegs15, 12, 10
Bar DipsChest and TricepAMRAP x 3
Military PressShoulder15, 12, 10
Reverse FlyBack and Shoulder12, 10, 8
Shoulder ShrugShoulder12, 10, 8
Glutes BridgeGlutes10 x 2
Low Back ExtensionPosterior Chain10 x 3
body transformation 3 months

Saturday

ExerciseMuscles WorkedReps
PullupsBackAMRAP x 3
Flat Bench PressChest15, 12, 10
DB Incline Bench PressChest12, 10, 8
Lateral RaisesShoulder10-12 x 3
Bent-Over Row Back12, 10, 8
Calf RaiseCalves12, 10, 8
Reverse CrunchesCore20
Sit-upCore20
Leg RaisesCore 10
PlankCore 60-sec
Side PlankCore30-sec/side

Week 2 – Total Body Split

In the second week of the 12 Week Body Transformation Workout Plan, you can replace some exercises from the first-week routine.

For example, you can replace treadmill run warm-up workout with a stationary bicycling, barbell squat with hack squat, barbell RDL to good morning, and military press with Arnold press.

Depending on your fitness level, you can choose compound workouts that work on your entire body.

You can also repeat the same exercise in the second week if you don’t want to change.

Week 3 – Upper/Lower Split

  • Monday: Chest and Triceps
  • Tuesday: Quadriceps and Calves
  • Wednesday: Back and Biceps
  • Thursday: Rest
  • Friday: Hamstrings and Glutes
  • Saturday: Shoulder and Core
  • Sunday: Rest

Monday – Chest and Triceps

WorkoutReps
Flat Bench Press15, 10, 8, 6
Incline Dumbbell Press12, 10, 8, 6
Machine/Cable Fly12, 10, 8, 6
Dumbbell Pullover12, 10, 8
Bar DipsAMRAP x 3
Triangle PushupAMRAP x 2
Skull Crushers12, 10, 8, 6
Rope Pushdown12, 10, 8, 6
best body transformation program

Tuesday – Quadriceps, and Calves

WorkoutReps
Barbell Back Squat15, 12, 10
Machine Leg Press12, 10, 8
Leg Extension15, 12, 10
Dumbbell Lunges12, 10, 8
Sumo Squat12, 10, 8
Calf Raises12, 10, 8

Wednesday – Back and Biceps

WorkoutMusclesReps
Pullup/Assisted PUBack6-8 x 3
DeadliftBack6, 4, 2
Lat PulldownBack12, 10, 8
Seated Cable RowingBack10, 8, 8
Single-arm DB RowingBack10 x 2
Barbell CurlBiceps10 x 2
Concentration CurlBiceps10 x 2
Preacher CurlBiceps60 sec

Friday – Hamstrings and Glutes

WorkoutReps
Barbell Good Morning10 x 2
Dumbbell Step Up10 x 2
Hamstring Curl10 x 2
Barbell RDL8, 6, 4
Bulgarian Split Squat10 x 2
Barbell Hip Thrust12, 10, 8
body transformation workout plan

Saturday – Shoulder and Core

ExerciseReps
Military Press10, 8, 6
Front Raises10, 8, 6
Lateral Raises10, 8, 6
Rear Delt Raise10, 8, 6
Upright Row10, 8, 6
Reverse Crunches10 x 2
Sit-ups10 x 2
Leg Raises10 x 2
Plank60-sec
Side Plank30-sec

Week 4 – Upper/Lower Split

You can do the same workouts that you have done in the third week. However, you can add and replace some exercises based on your fitness level in the fourth week of 12 week transformation workout program.

You can select some of the best workouts from the dumbbell compound movements if you like.

Week 5 – Push, Pull, Legs (PPL)

Monday– Chest, Shoulder, and Triceps

WorkoutReps
Flat Barbell Bench Press12, 10, 8
Incline DB Bench Press10, 8, 6
Bar Dips12, 10, 8
Overhead Press10, 8, 6
Lateral Raises 10, 8, 6
Barbell Front Raise10, 8, 6
Triceps Kickback10, 8, 6

Tuesday – Back, Biceps, and Core

WorkoutReps
PullupAMRAP x 3
Standard Deadlift6, 4, 2
Pulldown12, 10, 8
Seated Rowing10, 8, 8
Face pull10 x 2
Barbell Curl10 x 2
Incline DB Curl10 x 2
Mountain Climber30-sec x 2
Plank60-sec x 2
Side Plank30-sec x 2
best 3 month workout plan

Wednesday – Legs

WorkoutReps
Lunges10 x 2
Barbell Back Squat15, 12, 10
Machine Leg Press15, 12, 10
Barbell RDL8, 6, 4
Hamstring Curl10 x 3
Barbell Hip Thrust10 x 3
Calf Raises15, 12, 10

Thursday – Chest, Shoulder, and Triceps

WorkoutReps
Incline Barbell Bench Press12, 10, 8, 6
Pec Dec Fly/Cable Fly12, 10, 8
DB Overhead Press10, 8, 6
Front Raise10, 8, 6
Lateral Raise10, 8, 6
Narrow Grip Bench Press10, 8, 6
Bench Dips10, 8, 6

Friday – Tuesday – Back, Biceps, and Core

WorkoutReps
PullupAMRAP x 3
Pulldown12, 10, 8
Bent-over Barbell Row10, 8, 8
Seated Rowing10 x 2
Cable Curl10 x 2
Preacher Curl10 x 2
Reverse Crunches15 x 2
Leg Raises10 x 2
Toe Touch Crunches10 x 2

Saturday – Legs

WorkoutReps
Dumbbell Step-up10 x 2
Barbell Jammers15, 12, 10
Machine Leg Press15, 12, 10
Leg Extension15, 12, 10
Hamstring Curl10 x 3
Weighted Glute Bridge10 x 3

Week 6 – Push, Pull, Legs (PPL)

You can repeat the 5th-week routine, or you can make some changes in the sixth week, depending on your choice.

Week 7 – Upper and Lower Mix Workout Plan For Body Transformation

You’ll train your large muscles twice a week, such as your chest, back, shoulder, and legs – in the seventh week of your fitness transformation workout plan.

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

Monday – Chest, Glutes, and Calves

WorkoutReps
Flat Bench Press15, 10, 8, 6
Incline Dumbbell Press12, 10, 8, 6
Machine/Cable Fly12, 10, 8
Dumbbell Pullover12, 10, 8
DB Step-upAMRAP x 3
Barbell Hip ThrustAMRAP x 2
Calf Raises12, 10, 8, 6

Tuesday – Back and Hamstrings

WorkoutReps
PullupAMRAP x 3
Deadlift6, 4, 2
Lat Pulldown12, 10, 8, 6
Seated Cable Rowing10, 8, 8, 6
Single-arm DB Rowing10 x 2
Hamstring Curl10 x 2
DB Good Morning10 x 2
Dumbbell RDL8 x 3

Wednesday – Shoulder and Core

ExerciseReps
Military Press10, 8, 6
Front Raises10, 8, 6
Lateral Raises10, 8, 6
Rear Delt Fly10, 8, 6
Upright Row10, 8, 6
Mountain Climber10 x 2
Landmine Oblique Twist10 x 2
Hanging Knee Raise10 x 2
Plank60-sec x 2

Thursday – Quadriceps and Arms

WorkoutReps
Barbell Back Squat15, 12, 10
Machine Leg Press12, 10, 8
Leg Extension15, 12, 10
Dumbbell Lunges12, 10, 8
Sumo Squat12, 10, 8
Calf Raises12, 10, 8

Friday – Chest, Glutes, and Calves

WorkoutReps
Flat Bench Press12, 10, 8, 6
Incline Bench Press12, 10, 8, 6
Dumbbell Fly10, 8, 6
Bar DipsAMRAP x 3
Dumbbell RDL10, 8, 6
Glute Bridge12, 10, 8
Calf Raises12, 10, 8, 6

Saturday – Back and Shoulder

WorkoutReps
PullupAMRAP x 3
Lat Pulldown12, 10, 8, 6
Seated Cable Rowing12, 10, 8, 6
Barbell T Rowing12, 10, 8, 6
Face Pull10 x 3
Upright Row10 x 3
Seated Reverse Fly10 x 3

Week 8 – Upper and Lower Mix

Do the same exercises as you have done during the seventh week of the fitness transformation workout program.

However, you can include or exclude some exercises if you like. You can also train your quads with the chest or core with the back. It’s up to you; there are no disadvantages.

Week 9 – Bro Split Workout Program For Body Transformation

In the 12-week body transformation workout plan, I’ve incorporated the Bro-split program. The bro-split allows you to build up one muscle in one day. For instance, chest on Monday, legs on Tuesday, back on Wednesday, and so on.

So let’s see how you can do that.

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

Day 1 – Chest

ExercisesReps
Barbell Flat Bench Press12, 10, 8, 6, 4
DB Incline Bench Press12, 10, 8
Incline Cable Fly10 x 3
Dumbbell Pullover 10 x 3
Bar DipsAMRAP x 3
Dumbbell Squeeze Press10 x 2

Day 2 – Legs

ExercisesReps
Dumbbell Lunges10 x 2
Barbell Back Squat15, 12, 10, 8
Machine Leg Press15, 12, 10, 8
Hamstring Curl12, 10, 8
Dumbbell RDL8 x 2
Barbell Hip Thrust12, 10, 8
Calf Raises15, 12, 10

Day 3 – Back

ExercisesReps
Standard DeadliftAMRAP x 3
Pull-upsAMRAP x 3
Lat Pulldown10, 8, 6, 4
T Bar Rowing10, 8, 6, 4
Bent-Over Barbell Row10, 8, 6, 4
Seated Rowing10, 8, 6, 4
Face Pull10 x 2

Day 4 – Shoulder

ExercisesReps
Military Press12, 10, 8, 6
Dumbbell Front Raises10, 10, 8
Lateral Raise10, 10, 8
Bent-over Rear Delt Fly10, 10, 8
Barbell Upright Row12, 10, 8
Shoulder Shrug12, 10, 8

Day 5 – Biceps and Core

ExercisesReps
Chinups AMRAP x 3
Barbell Curl12, 10, 8, 6
Incline DB Curl10 x 3
Concentration Curl10 x 3
Preacher Curl10 x 3
Wrist Curl10 x 3
H2L Cable Woodchop10 x 2
Hanging Knee Raise10 x 2
Mountain Climbing30-sec x 2
Plank60-sec x 2

Day 6 – Triceps and Core

ExercisesReps
Narrow Grip Bench PressAMRAP x 3
Parallel Bar Dips15, 12, 10
Skull Crusher15, 12, 10
DB Overhead Extension10, 8, 6
Rope Pushdown10, 8, 6
Tricep Kickback10, 8, 6
Russian Twist20-sec x 2
Crunches10 x 2
Reverse CrunchesAMRAP x 2
Side Plank30-sec/side

Week 10 – Bro Split

You can replace some workouts in the tenth week of the three-month transformation workout program. For example,

  • Incline bench press, pec dec fly, and pushups for the chest;
  • Arnold press, bent-arm lateral raise, and reverse fly for shoulders;
  • Standing pulldown, inverted row and one-arm DB Rowing for back;
  • Bench dips, bar pushdown, and cable overhead extension for triceps;
  • Hammer curl, crossover curl and cable curl for biceps;
  • Leg extension, hack squat, and barbell jammers for legs;
  • And leg raises, bicycle crunches, russian twist, and ab roller for core muscles.

Week 11 – Upper and Lower Combine Transformation Workout Program

Monday – Chest, Glutes, and Calves

WorkoutReps
Flat Bench Press15, 10, 8, 6
Incline Dumbbell Press12, 10, 8, 6
Machine/Cable Fly12, 10, 8
Dumbbell Pullover12, 10, 8
DB Step-upAMRAP x 3
Barbell Hip ThrustAMRAP x 2
Calf Raises12, 10, 8, 6

Tuesday – Back and Hamstrings

WorkoutReps
PullupAMRAP x 3
Deadlift6, 4, 2
Lat Pulldown12, 10, 8, 6
Seated Cable Rowing10, 8, 8, 6
Single-arm DB Rowing10 x 2
Hamstring Curl10 x 2
DB Good Morning10 x 2
Dumbbell RDL8 x 3

Wednesday – Shoulder and Core

ExerciseReps
Military Press10, 8, 6
Front Raises10, 8, 6
Lateral Raises10, 8, 6
Rear Delt Fly10, 8, 6
Upright Row10, 8, 6
Mountain Climber10 x 2
DB Side Bend10 x 2
Hanging Knee Raise10 x 2
Plank60-sec x 2

Thursday – Quadriceps and Arms

WorkoutReps
Barbell Back Squat15, 12, 10
Machine Leg Press12, 10, 8
Leg Extension15, 12, 10
Dumbbell Lunges12, 10, 8
Sumo Squat12, 10, 8
Calf Raises12, 10, 8

Friday – Chest, Glutes, and Calves

WorkoutReps
Flat Bench Press12, 10, 8, 6
Incline Bench Press12, 10, 8, 6
Dumbbell Fly10, 8, 6
Bar DipsAMRAP x 3
Dumbbell RDL10, 8, 6
Glute Bridge12, 10, 8
Calf Raises12, 10, 8, 6

Saturday – Back and Shoulder

WorkoutReps
PullupAMRAP x 3
Lat Pulldown12, 10, 8, 6
Seated Cable Rowing12, 10, 8, 6
Barbell T Rowing12, 10, 8, 6
Face Pull10 x 3
Upright Row10 x 3
Seated Reverse Fly10 x 3

Week 12 – Upper Lower Combine

Repeat the week-11 schedule or make some changes according to your will.


12 Week Body Transformation Workout Plan Free PDF

You can download the PDF of the 3-month body transformation workout program for free and use it consistently to transform your physique.

Instructions and Tips 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 matter 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 jump, burpees, and jumping jacks for 5 minutes to get ready.

3. Post-workout Stretching

Research shows that the post-workout stretching helps reduce muscle soreness. So it’s best to perform some stretching exercises after intense training.4Andersen 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. The optimal rest time between exercises

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 foods and supplements after the training will enhance your result.

I suggest consuming at least 40-50 grams of protein and one gram of carbs per kg of your body weight for optimal results (it 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 show that it helps prevents uneasiness and injuries and boosts performance.5Judelson 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


Explore More Workout Routines

I’ve also created a complete 90 day transformation workout plan, you can also check it out and give it a try.

References

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Author
Murshid Akram
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.