12 Week Transformation Gym Workout Program - The Fitness Phantom

12 Week Transformation Gym Workout Program

Created by Murshid Akram Administrator of the The Fitness Phantom Article Link ? 12-week-body-transformation-workout-plan-with-free-pdf/

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

Goal

Workout Frequency Difficulty level Duration of each session PDF of This Workout Plan Rest Between sets Alternate Plan

Body Transformation (Strength and Gain) 5-6 days a week Beginner to Intermediate 75-90 minutes At the Bottom 1-2 minutes 30-Day Muscle Building Plan

Full Body workout split will help you boost strength, so when you work out on a specific muscle, you can lift heavy loads.

Upper/lower spit and PPL will allow you to target a few muscles specifically and help you beef up mass.

And the Bro-split allows you to strengthen and build a specific muscle in a single workout session.

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.

12 Week Body Transformation Workout Plan

Week 1 ? Full-Body Split

Frequency: 5 days a week

Rest days: Thursday and Sunday

Monday

Exercise Treadmill Run Barbell Back Squat Leg Press Machine Incline Bench Press Overhead Press Barbell Bent Over Row Face Pull Plank Side Plank

Muscles Worked Full-body Legs Legs Chest & Triceps Shoulder Back Back and Shoulder Core Core

Tuesday

Exercise Pull-up Deadlift Single-arm DB Rowing

Muscles Worked Back and Biceps Legs and Back Back and Biceps

Reps 2-5 minute 15, 12, 10 12, 10, 8 12, 10, 8 12, 10, 8 12, 10, 8 12, 10, 8 60-sec 30-sec/side

Reps AMRAP x 3 5, 4, 2, 1 10, 8, 6

Exercise Dumbbell Pullover Cable Flies Lateral Raises

Upright Row

Hanging Knee Raise

Wednesday

Exercise Weighted Lunges Hamstring Curl Weighted Push-up Flat Bench Press Bar Dips Barbell Front Raises Bent-over Lateral Raise Chinups

Friday

Exercise Barbell Back Squat Lat Pulldown Seated Cable Rowing Chinups Reverse Fly Military Press Shoulder Shrug

Muscles Worked Legs Back and Chest Shoulder Shoulder and Upper Trap Core

Muscles Build Quad, and Hams Hamstrings Chest and Triceps Chest and Triceps Triceps and Chest Shoulder Shoulder Back and Biceps

Muscles Worked Legs Back Back Biceps and Back Back and Shoulder Shoulder Shoulder

Reps 12, 10, 8 12, 10, 8 12, 10, 8 12, 10, 8 10 x 2

Reps 12, 10, 8 12, 10, 8 AMRAP x 3 12, 10, 8 AMRAP x 3 12, 10, 8 12, 10, 8 AMRAP x 3

Reps 15, 12, 10 12, 10, 8 12, 10, 8 AMRAP x 3 12, 10, 8 12, 10, 8 12, 10, 8

Exercise Glutes Bridge

Saturday

Exercise Flat Bench Press DB Incline Bench Press Narrow Grip Bench Press Bent-Over Row Upright Row Calf Raise Reverse Crunches Sit-up Leg Raises Plank Side Plank

Muscles Worked Glutes

Muscles Worked Chest Chest Triceps and Chest Back Back and Shoulder Calves Core Core Core Core Core

Reps 10 x 2

Reps 15, 12, 10 12, 10, 8 12, 10, 8 12, 10, 8 12, 10, 8 12, 10, 8 20 20 10 60-sec 30-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

Workout Flat Bench Press Incline Dumbbell Press Machine/Cable Fly Dumbbell Pullover Bar Dips Triangle Pushup Skull Crushers Rope Pushdown

Tuesday ? Quadriceps, and Calves

Workout Barbell Back Squat Machine Leg Press Leg Extension Dumbbell Lunges Sumo Squat Calf Raises

Wednesday ? Back and Biceps

Workout Pullup/Assisted PU Deadlift Lat Pulldown Seated Cable Rowing Single-arm DB Rowing

Reps 15, 10, 8, 6 12, 10, 8, 6 12, 10, 8, 6 12, 10, 8 AMRAP x 3 AMRAP x 2 12, 10, 8, 6 12, 10, 8, 6

Reps 15, 12, 10 12, 10, 8 15, 12, 10 12, 10, 8 12, 10, 8 12, 10, 8

Muscles Back Back Back Back Back

Reps 6-8 x 3 6, 4, 2 12, 10, 8 10, 8, 8 10 x 2

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