12 Week Body Transformation Workout Plan with Free PDF

If you want to transform your physique from lean to aesthetic, you can check out this 12 week body transformation gym workout plan, and you can also download the free PDF of the program for future use.

I’ve created this transformation workout program for myself, and it helped me gain some visible results in three months.

However, a workout program that works for me does not mean it works for all. It is because everyone’s body responds differently, and everyone has a different lifestyle and diet chart.

So, getting results will primarily depend on how your body responds, how consistent you’re are, and what you consume to recover and build your muscles.

Note: This three-month transformation workout program will be tough and challenging and requires consistency and great effort.

Related: If you're a newbie, you can save this The Best Push Pull Legs 3 Day Split (with PDF)

Summary of 12 Week Transformation Gym Workout Program

12 week transformation 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
Suitable time for workoutThe time when you give
your best in the gym
Alternate Plan30-Day Muscle Building Plan
Nutrition RecommendWhey Isolates

Full Body workout split will help you boost strength, so when you work out on a specific muscle, you can lift heavy loads. 1A 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 the Bro-split allows you to strengthen and build a specific muscle in a single workout session.2 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 building strength and hypertrophy.

One of the crucial things is to increase your lifting ability over time – if you want to beef up muscles mass.3 Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men– The Journal of Sports Science and Medicine

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
Leg Press MachineLegs12, 10, 8
Incline Bench PressChest & Triceps12, 10, 8
Overhead PressShoulder12, 10, 8
Barbell Bent Over RowBack12, 10, 8
Face PullBack and Shoulder12, 10, 8
PlankCore60-sec
Side PlankCore30-sec/side

Tuesday

ExerciseMuscles WorkedReps
Pull-upBack and BicepsAMRAP x 3
DeadliftLegs and Back5, 4, 2, 1
Single-arm DB RowingBack and Biceps10, 8, 6
Dumbbell PulloverLegs12, 10, 8
Cable FliesBack and Chest12, 10, 8
Lateral RaisesShoulder12, 10, 8
Upright RowShoulder and
Upper Trap
12, 10, 8
Hanging Knee RaiseCore10 x 2

Wednesday

ExerciseMuscles BuildReps
Weighted LungesQuad, and Hams12, 10, 8
Hamstring CurlHamstrings12, 10, 8
Weighted Push-upChest and TricepsAMRAP x 3
Flat Bench PressChest and Triceps12, 10, 8
Bar DipsTriceps and ChestAMRAP x 3
Barbell Front RaisesShoulder12, 10, 8
Bent-over Lateral RaiseShoulder12, 10, 8
ChinupsBack and BicepsAMRAP x 3
12 Week Body Transformation Workout Plan

Friday

ExerciseMuscles WorkedReps
Barbell Back SquatLegs15, 12, 10
Lat PulldownBack12, 10, 8
Seated Cable RowingBack12, 10, 8
ChinupsBiceps and BackAMRAP x 3
Reverse FlyBack and Shoulder12, 10, 8
Military PressShoulder12, 10, 8
Shoulder ShrugShoulder12, 10, 8
Glutes BridgeGlutes10 x 2
body transformation 3 months

Saturday

ExerciseMuscles WorkedReps
Flat Bench PressChest15, 12, 10
DB Incline Bench PressChest12, 10, 8
Narrow Grip Bench PressTriceps and Chest12, 10, 8
Bent-Over RowBack12, 10, 8
Upright RowBack and Shoulder12, 10, 8
Calf RaiseCalves12, 10, 8
Reverse CrunchesCore20
Sit-upCore20
Leg RaisesCore10
PlankCore60-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 Fly10, 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 Raises10, 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 a 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
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 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 Pullover10 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
ChinupsAMRAP x 3
Barbell Curl12, 10, 8, 6
Incline DB Curl10 x 3
Concentration Curl10 x 3
Preacher Curl10 x 3
Wrist Curl10 x 3
DB Side Bend10 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.


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