Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelBeginner
- Program Duration12 weeks
- Days Per Week4
- Time Per Workout30-75 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
It’s that time of year where the gym population grows and the resolutions are made.
People from all walks of life are setting new goals, and getting in shape is among the most popular resolutions made.
Maybe you’re someone who is brand new to this world of fitness and looking to start on the right foot. Perhaps you’re one of the many who started and stopped short but is now ready to re-commit to the mission of achieving your best.
Regardless of which category you fall in, we’re here to help you succeed.
12 Week Transformation Workout Overview
The program that follows is a 12-week routine that is designed to help you improve strength, size, endurance, conditioning, and overall health. The way this will work is we're going to keep the body guessing and focus on each aspect of your fitness one at a time.
There are three different sets of programs here. You’ll alternate which program you follow each week. You won’t do the same workout twice in a row throughout the entire process.
One week will focus on power and strength, the next on hypertrophy (muscular size), and the final one will help with conditioning and muscular endurance.
The training days will change and muscle groups you train will change. Each week will have its own different type of cardio too so you can burn calories different ways just like you'll train the muscles in a different way.
Weeks 1, 4, 7, 10 Workouts
This phase is devoted to power and strength. So the plan is to go heavy, heavy, heavy. You need to be able to achieve the desired reps but if you can do two reps more, go up. Make sure you keep your form in check too. Just because you’re trying to move serious weight doesn’t mean you get to swing and use momentum. No one benefits from that in the long run.
Rest for two minutes between sets. During this time you should change weights if necessary, drink your water or BCAAs, and focus. Commit your entire mental state to the next set.
Your cardio is going to take place post weight training and will be done in High-Intensity Interval Fashion. For 40 seconds you're going to go at a moderate pace. The next 20 seconds will be all-out max effort. That's one minute total. Repeat that pattern for 12 minutes.
Monday: Chest, Side Delts, Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 3 | 5 |
| Incline Dumbbell Press | 4 | 6 |
| Single Arm Dumbbell Lateral Raise | 3 | 8 |
| Cable Lateral Raise | 3 | 8 |
| 2 Arm Overhead Dumbbell Extension | 3 | 8 |
| Close Grip Pressdown | 3 | 10 |
Wednesday: Back, Rear Delts, Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Pendlay Barbell Row | 3 | 5 |
| Close Grip Pullup | 4 | 6 |
| Incline Bench Rear Delt Fly | 3 | 8 |
| Upright Row | 3 | 8 |
| Hammer Dumbbell Curl | 3 | 8 |
| Machine Curl | 3 | 10 |
Friday: Legs and Abs
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 3 | 5 |
| Single Leg Press | 4 | 6 |
| Stiff-Legged Deadlift | 3 | 8 |
| Standing Leg Curl | 3 | 8 |
| Seated Calf Raise | 3 | 10 |
| Crunches | 3 | 10 |
| Hanging Leg Raise | 3 | 10 |
Weeks 2, 5, 8, 11 Workouts
The focus shifts to muscle building and stimulation at this point. You’ll notice that there are different exercises than last week and the rep ranges are different. The goal now is to complete the reps and feel quality muscle contractions each time. You shouldn’t reach failure at any point.
When the reps decrease, add weight. And when the reps go up, you should lower the resistance. Your rest periods here will drop from 2 minutes to 90 seconds. We want to give the muscles time to recover but also want to maintain a decent pump.
As for the cardio, you’re going to still do HIIT but the pattern changes. Alternate 2 minutes of low to moderate effort with 1 minute of high effort. It shouldn’t be all-out this time but push yourself during those one-minute stretches. Six rounds total will be 18 minutes of work. Do these sessions post-weight training.
Monday: Chest and Side Delts
| Exercise | Sets | Reps |
|---|---|---|
| Incline Smith Machine Press | 3 | 12, 10, 8 |
| Dumbbell Fly | 3 | 8, 10, 12 |
| Pec Dec | 3 | 10 |
| Seated Lateral Raise | 3 | 10 |
| Machine Lateral Raise | 3 | 12 |
Tuesday: Back and Rear Delts
| Exercise | Sets | Reps |
|---|---|---|
| Bent Over Barbell Row | 3 | 12, 10, 8 |
| One Arm Dumbbell Row | 3 | 8, 10, 12 |
| Dumbbell Pullover | 3 | 10 |
| Bent Over Rear Lateral Raise | 3 | 10 |
| Y Raise | 3 | 12 |
Thursday: Arms and Abs
| Exercise | Sets | Reps |
|---|---|---|
| EZ Bar Curl | 3 | 12, 10, 8 |
| Incline Dumbbell Curl | 3 | 8, 10, 12 |
| Close Grip Bench Press | 3 | 12, 10, 8 |
| Single Arm Pressdown | 3 | 8, 10, 12 |
| Weighted Decline Situp | 3 | 12 |
| Lying Leg Raise | 3 | 12 |
Friday: Legs
| Exercise | Sets | Reps |
|---|---|---|
| Front Squat | 3 | 12, 10, 8 |
| Single Leg Extension | 3 | 8, 10, 12 |
| Walking Lunge | 3 | 10 |
| Standing Leg Curl | 3 | 10 |
| Calf Press | 3 | 12 |
Weeks 3, 6, 9, 12 Workouts
When it comes to the weight training, this will be the toughest week of all because the focus is now on endurance and conditioning. For those of you that are new to training, supersets are performing two exercises back-to-back without rest. Trisets are when you do three in a row before taking a break.
You won’t go heavy here because you need to focus more on finishing the sets. Moderate weights will be just fine at this point. Just make sure you keep the form in check.
There is no rest between the exercises within the superset or triset but you do get 60 seconds to recover. This will take a toll on you mentally too but fortunately, as you progress, the mental strength will increase as well as the physical strength.
Since you're going to be going harder in the weight room, the cardio will be low intensity. Walking on a treadmill or riding a bike will suffice. Perform 25-minute sessions on the days you don't train with weights.
Monday: Chest and Back
| Exercise | Sets | Reps |
|---|---|---|
| A1. Incline Bench Press | 3 | 10 |
| A2. Pull Ups | 3 | 10 |
| B1. Dumbbell Bench Press | 3 | 12 |
| B2. 2 Arm Dumbbell Row | 3 | 12 |
| C1. Cable Crossover | 3 | 15 |
| C2. Wide Lat Pulldown | 3 | 15 |
Wednesday: Shoulders and Abs
| Exercise | Sets | Reps |
|---|---|---|
| A1. Machine Shoulder Press | 3 | 12 |
| A2. Lateral Raise | 3 | 12 |
| A3. Bent Over Lateral Raise | 3 | 12 |
| B1. Ab Crunch Machine | 3 | 15 |
| B2. Reverse Crunch | 3 | 15 |
| B3. Bicycle Crunch | 3 | 15 |
Thursday: Biceps and Triceps
| Exercise | Sets | Reps |
|---|---|---|
| A1. Barbell Curl | 3 | 10 |
| A2. Lying Tricep Extension | 3 | 10 |
| B1. Seated Dumbbell Curl | 3 | 12 |
| B2. 2 Arm Dumbbell Kickback | 3 | 12 |
| C1. Cable Bar Curl | 3 | 20 |
| C2. Rope Pressdown | 3 | 20 |
Friday: Legs
| Exercise | Sets | Reps |
|---|---|---|
| A1. Goblet Squat | 3 | 15 |
| A2. Leg Extension | 3 | 15 |
| B1. Romanian Deadlift | 3 | 15 |
| B2. Seated Leg Curl | 3 | 15 |
| Leg Press | 4 | 25 |
| C1. Seated Calf Raise | 3 | 20 |
| C2. Standing Calf Raise | 3 | 20 |
217 Comments
Hi,
I would like to do this workout program, however, I am more of an intermediate lifter. Would this program be as effective for me as it would be for a beginner. I really like the progression of this program.
Than you for your response
Hi Marie, I think this can benefit you as well. Don't be afraid to do an occasional drop set or rest-pause to make a couple sets more challenging, but all in all, I think this one can serve you well. Thank you for reading M&S!
Hello
Would this be a good workout for a woman in her mid to late 50’s ? I really like the change in exercises each week and the different focus.
Thanks.
Hi Lucrecia, as long as you're generally healthy and can train properly, then yes, I think this program can help you. I wouldn't advise going super heavy on anything, but you can make progress on this one. If you choose it, I hope you'll share your results. Thank you for reading M&S!
Hi there, Just invested in a rack for the home gym and about to start this program. I do not have machines, just barbell, dumbells and kettlebells. I do have a cable system attached to the rack. Could you suggest alternative exercises for ones that require a machine? Thanks
Hi Chris, it would likely be simpler if you checked out our Exercises section and found replacements that you know you can do. As long as the exercises perform similar functions (row for row, press for press, etc.), they will work.
https://www.muscleandstrength.com/exercises
I'm in my mid 30s and haven't been in the gym for some time. This has been the perfect workout program to ease back into it. I haven't noticed too much of a physical change but feel significantly stronger in all areas that this program covers. I did make the occasional additions / change some exercises for others depending on what equipment I had available on said day.
I appreciate the feedback, Amir. Glad you are working your way back into training, and we are grateful you shared your progress with M&S!
I’m seeing nice progress (12 week transformation) …this is one of the best program designs I’ve come across. I’m looking forward to completing the 12 week and wondering what you might suggest for the following 12 week period. My goal is to be strong and lean. Thanks
Hi Marty, I appreciate the feedback, and congrats on the progress you've made. We're glad you're here at M&S. As for that next program, we have several options for you to consider at the link below.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Hi Roger,
Why is dumbbell pull over in the back and rear delt workout of second week? Is it by mistake or it has a reason?
I did this workout today and found that it hits chest not back. Could you please clarify.
Thanks
Hi Sanjay, not a mistake, but you are also correct. The dumbbell pullover actually does hit chest and lats. The stretch portion at the bottom half and the first half of the lift itself works the lats. As you come up and flex at the top, it is more pecs. If you don't go far enough back to feel the stretch, then you may not feel the lats working as well. I hope this helps.
Thanks Roger.
For 3x5 sets (bench specifically), what percent max should I be doing? Is this a progressive increase per set or as much as I can do the five reps every set?
After you warm up, it should be with a weight that is challenging but doable. If you hit failure on the last set, it is ok (as long as you have a spot), but you should be able to complete all five reps for each set.
Rodger,
Love the workout former Defensive Lineman, 6’1 325. Going into week 7 feel so much better and clothes are fitting loose
Love it! Glad it is helping you, Cliff. We appreciate you reading M&S! Keep me posted on how you're progressing.
Hey what's up Roger.Just wanted to know how many calories should I be taking in ?
Hi there, it depends on your goal. We have guides for both building muscle and losing fat that can help you determine that.
https://www.muscleandstrength.com/articles/complete-guide-how-to-increas...
https://www.muscleandstrength.com/expert-guides/fat-loss
Thanks for the info. Now I have clear directions of what I need to do.
I just started this program today. 42yo 5,10” 225 with 23% body fat. Can we post pics? I look like sht right now but would like to share before and after photos
Love the commitment, Billy. Unfortunately, the comments section doesn't support photos. However, if you post before and Afters on your social media (like Instagram), we can let you post your handle for people to go see them there. Let us know how you're progressing and feel free to check in if you have questions along the way. Thanks for reading M&S!
I'm taking a break from a summer of endurance and returning to my strength training block. I wasn't sure where to start until I found this program. Great how the weeks cycle and excited to see my progress. Looking forward to getting closer to being a 55-yr old female and kicking ass in the gym.
Keep us posted along the way. We love reading success stories around here! Thanks for reading M&S, and best of luck!
Amazing! So glad you're going to stick with it, and congrats on the progress so far. We appreciate you being here on M&S!
Update from your program. It’s out there that it’s a struggle for 54 yr old women, post breast cancer & menopause to gain muscle. I have gained 3 lbs muscle and at 20% body fat. Thank you! Going to keep working.
I noticed abs aren't included, intentional?
Hi Will, please refer to the Wednesday workout.
Is this workout program adapted to at home workout with just dumbbells, barbell/plates, kettlebell, bench, bands, etc?
Hi Bri, we have not done a home gym version, but you can easily make the necessary switches to make that happen. Simply use bands in place of machines or do kettlebell movements if you like. Are you having trouble coming up with substitutions? I might be able to help you out with a few of them.
Is this just for beginners
Hi Lee, thank you for reading M&S!
No, this is not for beginners alone. All levels of fitness enthusiasts can take this one on if they choose. If you do, let us know how it works and if you have questions along the way. We are here to help!
My gym doesn’t have an assisted pull-up machine and I’m not strong enough yet to do a pull up without help. Could I use the lat pullover machine to get me there until I can do a pullover close to my body weight and then transition to regular pull ups?
That is fine to do, Catie. I love that you are trying to find ways to keep going. Go for it, and keep me posted on your progress!
Why do we only workout shoulders once every three weeks? Is that intentional or an oversight?
Hi Dylan, this is intentional. The front delts are working when you train chest, and I have side delts added in on the other workouts. The same with rear delts during back training. However, I know many people want the direct shoulder work. So, I added in the shoulder-specific workout every three weeks. This gives you a chance to do more direct work, but the combination also saves your rotator cuffs and shoulder joints so you can keep training shoulders later in life.
Can you tell what sets 4.7.10 are these the sets you have to do as I can’t get the grip on how these sets work any feed back would be appreciated
Hi Jason, the program you follow for Week 1 is the same program you follow for weeks 4, 7, and 10. It is the exact same.
Do you know a good plan after this
Hi Joseph, we have a bunch here at this link that you can sort through based on your schedule and goals.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Hi! How long should I wait between exercises?
Hi Nir, rest is the same between exercises as it is between sets. If it takes a little more time to set up, that is okay but definitely get back to work asap if you go beyond the rest times.
Taking a moment today to say thanks to everyone that has read and/or used this one because it recently hit 1 million reads. Proud of that and I hope it has helped you make progress on your own fitness journeys.
Thanks Rogerfor your help, finished my 1st 12 week going to do it again and make sure my form is better
That is great, Joseph. How did you do on the first run? Did you see good results?
I did I’ll build some muscle and lost some weight
Love it! Keep me posted on the second round as well. Thanks for being here!
How do the supersets and trisets work? I am confused by the letter and number combo
Hi Evan, when you see a superset or triset, you do all the exercises in a row before you take a break. That is why they are grouped by letter.
Complete the first exercise, then the second, then the third (if a triset), then rest. Repeat for the number of trisets or supersets the article calls for.
Would you recommend this workout for 55 and over? I have been going to the gym for several years with no real plan in place, just trying to do full body workouts each week. I have taken the summer off from the gym.