The BodyMorph: 12 Week Transformation Workout to Help You Build Muscle

If you're looking to completely transform your physique, we've got the perfect workout for you! This program combines 3 types of training for max results!

Workout Summary

Build Muscle
12 weeks
30-75 minutes
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Male & Female
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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

39 Comments+ Post Comment

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Posted Mon, 09/21/2020 - 03:20

Training a muscle 2x a week ain't necessary?

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Posted Thu, 09/24/2020 - 14:02

Hey Sachu - Check out our guide on building workout splits:

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Posted Sun, 08/30/2020 - 12:32
Jason Feist

Why do people post these workouts yet never reply to comments?

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Posted Thu, 09/03/2020 - 09:40

Hey Jason - what can we help you with?

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Posted Thu, 12/26/2019 - 23:08

Look like a good workout I'm going for it never give up

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Posted Fri, 12/13/2019 - 01:13

This plan looks great! I’m starting it next week. My only concern is a meal plan to go with it. Does anyone have a good meal plan or calories, protein, carbs, and fat counts I should be shooting for with this?

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Posted Wed, 11/27/2019 - 08:15
Tim Bendall

I was wondering why deadlifts don’t not appear anywhere in the programme?

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Posted Thu, 06/25/2020 - 02:21

They are, at the bottom section in leg day

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Posted Mon, 10/21/2019 - 10:35
Adrian Rodriguez

Has anyone tried it? If so has anyone seen substantial results after completing it?

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Posted Sun, 10/27/2019 - 03:59
Les Mackay

I'm about to start week 3 and have already seen a substantial change in muscle definition and size

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Posted Sun, 10/20/2019 - 12:12

I don't understand,this plan has 4 days workout but i only see 3..

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Posted Sun, 07/28/2019 - 12:24

I'm really liking what I see in this program, what are your thoughts on doing my strength training on the same days I do my 30 min HIIT. (Fit Body Bootcamp) I usually go 3-5 days depending on my schedule.

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Posted Mon, 05/20/2019 - 16:59
Anthony Goodman

I am 2 weeks into this program really like it and I plan on maybe going one more cycle for a 15 week plan. I am a beginner/intermediate exerciser. I am ready to start week 3 and I have a question. Are these exercises meant to be down as all 3 sets of A1 and then all 3 of A2 or one set of A1 then one of A2 then back to A1 until all three sets are done? Also are there any suggestions on what next?

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Posted Fri, 07/26/2019 - 03:42

"one set of A1 then one of A2 then back to A1 until all three sets are done" - this is correct answer :)

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Posted Wed, 08/28/2019 - 23:47
Anthony Goodman

Thank you. I actually missed this reply but I may try it this way instead. I have been enjoying this program so much that I am at week 14 and may go 18 weeks. I am looking for a suggestion of a program to try next. My overall goal is to build muscle and add some weight which is difficult for me. Any suggestions? I would describe myself as a slim athletic intermediate level.

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Posted Sun, 05/12/2019 - 19:47

What u do on the off day???..

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Posted Wed, 05/08/2019 - 22:20

Any suggestions for another workout program after completing this one?

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Posted Tue, 05/07/2019 - 09:31

Thanks for the workout, Roger!

Could you please suggest alternatives to the following three exercises, since my gym doesn't have the needed machines unfortunately?

- Machine Curl (week 1 Wed)
- Standing Leg Curl (week 1 Fri and week 2 Fri)
- Machine Lateral Raise (week 2 Mon)

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Posted Sat, 04/27/2019 - 08:42

I hope this gets answered. I really like the look of this program and the fact it focuses on different aspects of weight training, would you say this is a good program for fat loss?

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Posted Wed, 03/20/2019 - 19:18

In supersets I should do in one set A1 A2 A3 exercises or A1 B1 C1 ... ?

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Posted Mon, 03/25/2019 - 10:04

Hi Rafael,

A1, A2, A3 are the partnered exercises.

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Posted Sat, 03/09/2019 - 05:54

Hi, how can i adjust it to make it five days a week? And should i start with this from the frist day in the gym?

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Posted Sat, 02/23/2019 - 16:12

Hi Roger

If week 1 is lifting as heavy as i can, how heavy should weeks 2 and 3 be?

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Posted Tue, 02/19/2019 - 06:12
Josh Moorhouse

Hey mate first back day in the morning and just noticed their is no deadlifts, can I add them in or would you advise against it?

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Posted Tue, 02/12/2019 - 12:29

Hi Roger,

What are the kind of Cardio one should follow for week 1, 4, 7 & 10. The 2nd I understood is HIIT and 3rd is simple to understand

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Posted Sat, 02/09/2019 - 17:47
tim Smith

On the last stage what is A1 B2 and C1-C2 just new at this thanks

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Posted Mon, 02/11/2019 - 10:38

Hi Tim,

Letters represent supersets. You perform both exercises one right after another before taking a rest period.

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Posted Mon, 02/11/2019 - 18:25
tim Smith

thank you

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Posted Thu, 11/07/2019 - 19:22

To clarify on the rest period in week 3 - is it in between A and B - or each superset - as in A1 then A2 then rest - then repeat for the remaining 2 sets of A?

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Posted Mon, 02/04/2019 - 23:48
JR Cross

What kinda diet plan should I do with this workout?

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Posted Mon, 02/04/2019 - 09:07

What kind of meal plan should I use? I'm a big dude already 6'2 280.

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Posted Sun, 02/03/2019 - 19:51
Angel Arvelo jr

Hey I am getting ready for a photo in 8 weeks do you think this workout is good too do?

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Posted Sun, 01/20/2019 - 18:08

What types of moves would you recommend for the post lifting HIIT Cardio? The plan looks awesome - Stan

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Posted Tue, 01/29/2019 - 16:10
Roger Rock Lockridge

Hey Stan, I like doing battle rope, sprints, heavy bag work, or the speed sled. I hope the program works for you.

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Posted Thu, 01/17/2019 - 14:54
Obrawen Fleurilus

Hi, I already have 3 months in gym, can I continue with this program?

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Posted Tue, 01/29/2019 - 16:14
Roger Rock Lockridge

What's up Obrawen? I'll try to answer both questions here. Yes you can do it with experience and still see positive results. If you need to adjust the plan so you train five days a week, go for it. My only suggestion would be to make sure you can devote enough attention to each part and you have time to recover. Good luck and thanks for reading M&S.

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Posted Thu, 01/17/2019 - 13:37

Hi Roger
, I already have 3 months in gym, can I continue with this program?

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Posted Wed, 01/16/2019 - 19:12

Thank you Roger I will start with your program. But can I make an adjustment for 5 days a week?

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Posted Wed, 01/16/2019 - 19:07

Thank you Roger I will start with your program. But can I make an adjustment for 5 days a week?