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

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
Posted on: Wed, 05/04/2022 - 14:41

Hello and thank you for this program. I just finished this and have nice results.

I am quite lost in the type of program to choose after this one … which one is good to continue to build muscle ?

Thank you !

M&S Team Badge
Posted on: Tue, 05/24/2022 - 21:07

Sorry for the delay, Jean. If you haven't chosen one yet, how many days a week can you train?

garrett chesnut
Posted on: Thu, 04/07/2022 - 20:30


So I noticed that some days are missing from the weeks and was wondering if those were designated rest days or if it was okay to still go to the gym and workout. I'm just very used to a 5 day a week schedule and was wondering what might be best for the situation.

M&S Team Badge
Posted on: Sun, 04/17/2022 - 07:56

If you don't see the day on the schedule, it's designated as a rest day, Garrett. I suggest taking the day to recover so you can be at your best when the next training session comes.

Posted on: Fri, 04/01/2022 - 12:13

Done with this program. I gained strength, stamina and muscles. But my belly fat and love handle is quiet stubborn. My goal is to lose this fat. Any workout you can suggest? Thank you.

M&S Team Badge
Posted on: Sun, 04/17/2022 - 07:55

Here you go, Cesar. Try this one. https://www.muscleandstrength.com/workouts/12-week-fat-destroyer

Make sure you check this one out as well if you haven't already. https://www.muscleandstrength.com/expert-guides/fat-loss

Posted on: Sat, 01/29/2022 - 09:03

I started this program and I'm on the 5th week. What program is next after I'm done with this 12week workout?


M&S Team Badge
Posted on: Sat, 01/29/2022 - 16:09

It would depend on what your goal is after the 12 weeks is up, Cesar. Wait until you see the full results from this program before making that decision.

Posted on: Sun, 01/30/2022 - 08:07

Thanks again, Roger.

Posted on: Thu, 01/20/2022 - 05:00

Am in between a beginner and intermediate gym goer. At what weights shall I start this program? Thanks.

M&S Team Badge
Posted on: Fri, 01/21/2022 - 18:01

The weights that provide the best challenge, Anthony. As long as you reach the target rep range without sacrificing form, you're good.

Posted on: Sat, 01/22/2022 - 01:08

Thanks, Roger for the response. Having said that, shall I try to increase it every next workout or how often shall I increase the weight of the same exercise? Will it be as long as I am comfortable doing so? Cheers for the help and support!

M&S Team Badge
Posted on: Mon, 01/24/2022 - 17:56

Yes, Anthony. When you're comfortable going up, go up. There is no rigid method to increasing work capacity. If you feel you can add weight, do it. You may need 10 pounds one week, and none the next. Do what is best for you on that day.

Posted on: Mon, 01/24/2022 - 17:58

Awesome, Roger! Thanks for promptly and patiently answering my queries! Cheers

Posted on: Mon, 01/17/2022 - 09:58

Isn't it weird to have a chest exercise in the back & rear delts day on week 2?

M&S Team Badge
Posted on: Tue, 01/18/2022 - 18:11

If you're referring to the pullovers, that is also a lat exercise. Actually, if you do it correctly, the lats will work more than the chest.

Grant Rogers
Posted on: Wed, 12/29/2021 - 10:14

The workout states that HIIT is to be done after the workout, but I don't see any specifics listed for HIIT other than 40 second moderate and 20 seconds full go

M&S Team Badge
Posted on: Thu, 12/30/2021 - 21:37

You can do whatever activity you like, Grant. You can do this on an elliptical, rower, bike, or running/jogging. I don't suggest using a treadmill because you would have to adjust speed while running.

Posted on: Mon, 11/29/2021 - 07:25

I am just starting this 12 week workout.
What do you recommend for the off days?

M&S Team Badge
Posted on: Mon, 11/29/2021 - 19:34

Hi, Kitty. Perform moderate cardio on the off days or take them as complete rest days. Recovery between workouts is very important, but the cardio can help prevent fat gain or help promote fat loss.

Posted on: Mon, 11/29/2021 - 20:56

Thank you! So spinning would not be considered moderate. Lol

Posted on: Mon, 09/13/2021 - 19:58

Is it possible to perform a combination of this program by training the muscle twice a week

M&S Team Badge
Posted on: Mon, 09/13/2021 - 20:24

Hi, Nodi. More isn't necessarily better. This program is designed to help you make the most out of both training time and recovery time. Training everything twice a week could impact your recovery.

Posted on: Mon, 09/06/2021 - 02:53

Interested in this workout plan. Recommended meal plan to go along with this to build muscle. Ectomorph body composition. Very active at home and on my feet at work roughly 9 hrs (maintenance technician). Looking around the 3400-3500 calorie intake.

M&S Team Badge
Posted on: Fri, 09/10/2021 - 20:09

Hey Jason, check this expert guide out. This should help you create your own muscle building nutrition plan.


Itallion Stallion
Posted on: Mon, 08/30/2021 - 20:13

Also, let me know when during the day the supplement stack is to be used, thanks

M&S Team Badge
Posted on: Fri, 09/10/2021 - 20:07

The beta-alanine and citrulline can be taken before you train. The creatine can be taken after you train. As for the protein and multi, take them whenever you can. I normally take my multi and have my first shake as soon as I wake up. Hope this helps!

Itallion Stallion
Posted on: Wed, 09/15/2021 - 00:14

It does yeah. Many thanks

Posted on: Mon, 08/30/2021 - 17:54

Thanks a lot for this workout. it is good for a skinny guy 42 years old ?

M&S Team Badge
Posted on: Fri, 09/10/2021 - 20:04

Hi, Hatim. Yes, this can help you as well. Age is only a number!

Navraj Sidhu
Posted on: Mon, 08/30/2021 - 14:12

CAn some one explain 3rd week

M&S Team Badge
Posted on: Mon, 09/13/2021 - 20:26

Hi, Navraj. Can you share what you want to know about Week 3?

Itallion Stallion
Posted on: Mon, 08/30/2021 - 10:37

Trying to understand... So, in weeks 1,4,7 and 10 one doesn't work on a Tuesday and Thursday, right ?

M&S Team Badge
Posted on: Fri, 09/10/2021 - 20:05

That is correct!

Itallion Stallion
Posted on: Wed, 09/15/2021 - 00:13


Posted on: Mon, 08/30/2021 - 07:53

Do you hav a better printable format? It can only print it as one big file. Can you separate it into several pages?

Manu Singh
Posted on: Mon, 08/30/2021 - 01:47

my current body weight is 110 kg can i try this workout
can it helps me in fat loss also

M&S Team Badge
Posted on: Fri, 09/10/2021 - 20:03

Hi, Manu. It can help you lose fat so long as your nutrition supports your weight loss efforts. Check out this guide if you need help with a diet.


Beatriz Cabrera
Posted on: Sun, 08/29/2021 - 21:50

Perform 25-minute sessions on the days you don't train with weights. From what I see, they all have some kind of weight training so when exactly do I do the 25 minutes cardio?

M&S Team Badge
Posted on: Fri, 09/10/2021 - 20:00

You can do the cardio on the days of the week that aren't listed. If the week you are on calls for Monday, Wednesday, and Friday with weights, then do cardio on Tuesday, Thursday, and Saturday.

Posted on: Sun, 08/29/2021 - 15:34

Is there a program like this for advanced level? Been trai ung over 30 years so i am not a beginner.

M&S Team Badge
Posted on: Fri, 09/10/2021 - 19:59

Hi, Malin. Click on the Workouts section and check out programs based on your current goals. There are several advanced programs to choose from depending on what your focus is.

Posted on: Sun, 12/06/2020 - 09:19

I’m going to give this program a shot. Is there a printable version of this? Maybe with illustrations?( I’m more of a visual learner)
I’ll post how it’s working out.

M&S Team Badge
Posted on: Mon, 12/07/2020 - 08:41

Hey Sean - we have a PDF of this workout you can download here: https://cdn.muscleandstrength.com/sites/default/files/workouts/bodymetam...

Joe morer
Posted on: Fri, 10/23/2020 - 17:17

In the third week. Do you rest after each set of the biset/triset. Or do you take the 60 sec rest after all three sets are complete.

M&S Team Badge
Posted on: Tue, 10/27/2020 - 09:38

Hey Joe - you'll rest after each biset/triset

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

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

M&S Team Badge
Posted on: Thu, 09/24/2020 - 14:02

Hey Sachu - Check out our guide on building workout splits: https://www.muscleandstrength.com/articles/the-ultimate-muscle-building-...

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

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

M&S Team Badge
Posted on: Thu, 09/03/2020 - 09:40

Hey Jason - what can we help you with?