Are you also looking to transform your body? Like everybody is doing nowadays!
You’ve probably seen a lot of transformation videos or photos on various websites. A lot of them are real and a lot of them are fake too just for the sake to earn more views and money.
By seeing those videos, a trend has emerged, and everyone is looking to transform their bodies in order to look good, have a muscular physique, or have a perfect body.
Transforming the body overnight is not possible because it requires a lot of hard work, concentration, and discipline. You must be getting up early or working out right after leaving the office.
Most of the people take a resolution to transform their body but couldn’t do so because of the lack of guidance, failing to follow a proper diet plan or not doing enough workout to achieve the desired goals.
So, in this article we will help you out, by providing a 12 week body transformation workout plan for men with pdf. You will be able to achieve the desired results by following this workout plan.
We will provide you with this workout plan completely free of charge, unlike some gym coaching instructors.
This 12 week body transformation workout plan for men has transformed many people online, and we are confident that you will also achieve your goals by following this workout.
Important Instructions: This 12 week Body Transformation workout plan will not be tough, challenging and requires consistency and lot of effort.
Also, combine this workout plan with a proper diet plan is very important. As diet will play a very important role to transform your body.
So, in between the articles, we’ll give you a lot of great diet tips; just follow them and do a hardcore workout every day, and you’ll see yourself getting closer to your goal with each passing day.
Overview of 12 Week Body Transformation Workout Plan for Men & Women PDF
Here is a summary of the 12 week workout plan to get shredded:-
| Workout | Details |
|---|---|
| Goal | Body Transformation |
| Workout Frequency | 5 – 6 Days a Week |
| Level | Beginners to Intermediate |
| Workout Duration | 60-90 mins |
| Resr Between Sets | 2 Mins |
| Suitable Time | Morning/Evening |
| Alternate Plan | Gym Workout Schedule for Men Pdf |
| Supplementation | Whey Protien |
Now Lets lookout week by week Full workout details with Number of sets to perform and Types of exercises. Begin with light weights in the first set and progress to heavier weights in the final set.
1st Month WEEK – 1, 2, 3 , 4
The first 4 weeks will consist of four days of workouts. So, before you begin, there are some important points to remember in order to achieve your goals.
i)- Do the exercises with proper form, not just for the sake of doing them.
ii)- It is your 1st week, so seek assistance from others while performing the exercise..
iii)- Perform each rep in a controlled manner by efficiently engaging your working muscles.
iv)- Breathe Properly and take plenty of water while doing workouts.
v)- Take 2 – 3 mins rest in between the sets.
vi)- Increase the load while decreasing the reps
vii)- Keep motivated while doing workout.
Monday: Chest & Triceps
| Workout | No of Sets/Reps |
|---|---|
| Bench Press | 12, 10, 8 |
| Dumbbell Flyes | 12, 10, 8 |
| Cable Crossover | 12, 10, 8 |
| Parallel Bar Dips | 12, 10, 8 |
| Push Down | 15, 12, 10 |
| Lying Tricep Extensions | 15, 12, 10 |
| Tricep Dips | 15, 15, 15, 15 |
Tuesday:Back & Biceps
| Workout | No of Sets/Reps |
|---|---|
| Pull Ups | 10, 10, 10 |
| Pull Down | 12, 10, 8 |
| One Arm Dumbbell Row | 12, 10, 8 |
| Seated Cable Rows | 12, 10, 8 |
| Deadlift | 12, 10, 8 |
| Biceps Curl | 15, 12, 10 |
| Drag Curl | 15, 12, 10 |
| Preacher Curl | 15, 12, 10 |
| Hammer Curl | 12, 10, 8 |
Wednesday: Rest (Take your diet normally)
Thursday: Shoulder & Abs
| Workout | No of Sets/Reps |
|---|---|
| Overhead Press | 12, 10, 8 |
| Side Lateral Raise | 12, 10, 8 |
| Front Raise | 12, 10, 8 |
| Dumbbell Shoulder Press | 12, 10, 8 |
| Crunch | 20, 15, 15 |
| Plank | 1 min (3 times) |
| Bicycle Crunches | 20, 15, 15 |
Friday: Legs
| Workout | No of Sets/Reps |
|---|---|
| Squat | 12, 10, 8 |
| Barbell Squats | 12, 10, 8 |
| Lunges | 12, 10, 8 |
| Leg Press | 12, 10, 8 |
| Calf Raises | 30, 25, 20 |
Saturday & Sunday: Rest Days
Training Tips for Females
A lot of females will think that if the workout plan for females are same or should they follow some other 12 week body transformation workout plan for women.
The simple answer will be that the workout plan is same for both men and women. Women can lift light wieght as compared to men but the reps range will be the same
Diet Tips for First Four Weeks
i)- Dont rely fully on supplementation
ii)- Calculate your Protien, Carbs & Fat intake per day to get maximum results from this 12 week transformation workoout plan pdf.
iii)- White meat is good for health like chicken breasts & fish. Dont eat too much of red meat like beef can raise the risk of 2 type diabetes and coronary heart disease, stroke and certain cancers, especially colorectal cancer.
iv)- Eat more and more green veggies & Salad.
v)- If you have budget issues and can’t afford supplements then switch to egg whites as they are a rich source of protiens.
vi)- Take Post workout within 30-45 mins for muscle repair
With these important diet tips, you can easily transform your body whether you are looking to get shredded or increase muscle mass. Always remember diet is a very important part of this 12 week strength training program pdf.
2nd Month WEEK 5, 6, 7, 8
Now, For the next 4 weeks we will focus on Push Pull workout. In this working basically we will target each muscle group atleast 2 times in a week.
Push-pull training splits are workouts that focus on muscle groups that perform similar actions.
Push exercises target the chest, shoulders, and triceps, whereas pull exercises target the back, biceps, and forearms. This training schedule includes a day for training the lower body and core.
In the 6 days Push Pull Workout, the workout should be same for Monday & Thursday, Tuesday & Friday and Wednesday & Saturday. The Sunday will be the rest day. This workout will also help your body to get transformed.
So, here is the workout routine which needs to be followed in the next 4 weeks
Monday & Thursday: Chest Shoulder & Triceps
| Workout | No of Sets/Reps |
|---|---|
| Bench Press | 12, 10, 8 |
| Dumbbell Flyes | 12, 10, 8 |
| Incline Dumbbell Press | 15, 15, 10, 8 |
| Overhead Press | 12, 10, 8, 8 |
| Reverse Flyes | 12, 10, 8, 8 |
| Push Down | 15, 12, 10, 8 |
| Overhead Triceps Extension | 15, 12, 10,8 |
Tuesday & Friday: Back, Biceps & Core
| Workouts | No of Sets/Reps |
|---|---|
| Pull Down | 12, 10, 8 |
| Seated Cable Rows | 12, 10, 8 |
| Deadlift | 12, 10, 8 |
| Barbbell Curls | 15, 12, 10, 10 |
| Hammer Curl | 15, 12, 10, 8 |
| Crunches | 20, 15, 10, 10 |
| Plank | 1 min (3 times) |
Wednesday & Saturday: Legs
| Workout | No of Sets/Reps |
|---|---|
| Squats | 12, 10, 8 |
| Romanian Deadlift | 12, 10, 8 |
| Leg Press | 15, 12, 10, 8 |
| Dumbbell Walking Lunges | 12, 10, 8 |
| Leg Extensions | 12, 10, 8 |
| Lying Leg Curls | 12, 10, 8 |
Sunday: Rest Day
3rd Month (Last Month) : Week 9, 10, 11, 12
In the last month, you will have to go as heavy as you can. You will have to make sure that you are taking correct diet as per your goals, as this will be your final month of the 12 week transformation.
In the final month we will target each body part once a day and lift heavy (beyond our capacities).
Here is the workout for the last month.
Monday: Chest
| Workouts | No of Sets/Reps |
|---|---|
| Dumbbell Bench Press | 12, 10, 8, 8 |
| Incline Bench Press | 12, 10, 8, 8 |
| Decline Press | 12, 10, 8, 8 |
| Machine Chest Press | 12, 10, 8, 8 |
| Chest Fly | 12, 10, 8, 8 |
| Dips | 12, 10, 8, 8 |
| Dumbbell Pullover | 12, 10, 8, 8 |
Tuesday: Back
| Workouts | No of Sets/Reps |
|---|---|
| Lat Pull Down | 15, 12, 10, 10 |
| Back Extension | 12, 10, 8, 8 |
| Bent Over Row | 12, 10, 8, 8 |
| T BAR Row | 12, 10, 8, 8 |
| Deadlift | 12, 10, 8, 8 |
| Pull Ups | 8, 8, 8 |
Wednesday: Biceps
| Workouts | No of Sets/Reps |
|---|---|
| Barbell Curls | 12, 10, 8, 8 |
| Dumbbell Curls | 12, 10, 8, 8 |
| Incline Dumbbell Curls | 12, 10, 8, 8 |
| Concentration Curls | 12, 10, 8, 8 |
| Hammer Curls | 12, 10, 8, 8 |
| Reverse Grip Barbell Row | 12, 10, 8, 8 |
| Chin Ups | 8, 8, 8 |
Thursday: Triceps
| Workouts | No of Sets/Reps |
|---|---|
| SkullCrusher | 12, 10, 8, 8 |
| Close Grip Bech Press | 12, 10, 8, 8 |
| Tricep Dips | 12, 10, 8, 8 |
| Bench Dips | 12, 10, 8, 8 |
| Dumbbell Overhead Triceps Extension | 12, 10, 8, 8 |
| Tricep Kickbacks | 12, 10, 8, 8 |
| Cable Overhead Extension with Rope | 12, 10, 8, 8 |
Friday: Shoulder
| Workouts | No of Sets/Reps |
|---|---|
| Dumbbell Shoulder Press | 12, 10, 8, 8 |
| Dumbbell Front Raise | 12, 10, 8, 8 |
| Dumbbell Lateral Raise | 12, 10, 8, 8 |
| Reverse Fly | 12, 10, 8, 8 |
| Seated Military Press | 12, 10, 8, 8 |
| Plank dumbbell shoulder raise | 12, 10, 8, 8 |
| Barbbell Shoulder Press | 12, 10, 8, 8 |
Saturday: Legs & Core
| Squats | 15, 12, 10, 8 |
| Leg Press | 15, 12, 10, 8 |
| Leg Extensions | 15, 12, 10, 8 |
| Planks | 1 min (4 times) |
| Dumbbell Sie Bend | 20, 20, 18, 15 |
| Barbbell Back Squat | 20, 18, 15, 12 |
Sunday: Rest Day
Here is the 12 Week Body Transform PDF: PDF Links
