12 Week Body Transformation Workout Program for Men (with PDF)

Do you know that you can achieve your desired body shape in just 12 weeks? Here, we introduce a body transformation program that helps men achieve their dream physique in 12 weeks by dividing the routine into three different phases. From targeted strength training sessions to invigorating Push-Pull-Leg (PPL), each phase contains a distinct 4-week workout program.

You can transform your body whether your goal is to achieve weight loss or to sculpt a muscular physique; our program stands out as the best option for your body goals.

Delving into male physiology, our program provides invaluable insights, fostering a profound understanding of one’s own body.

Throughout 12 weeks, our program unfolds a carefully made plan aimed at guiding you toward your fitness goals. Our program is split into three distinct phases, each lasting four weeks, our regimen presents a methodical approach to propel you toward attaining the physique you desire.

12 Week Body Transformation Workout Routine for Men

Over the next three months, our 12-week full-body transformation program will guide you through a journey of physical evolution.

With a strategic blend of unique workout splits, each session is designed to maximize your potential and propel you toward your aesthetic goals. From laying the foundation to achieving a dream physique, this program offers a structured pathway toward sustainable progress and personal growth.

Get ready to start on a transformative experience that will redefine your strength, endurance, and overall well-being over the next 12 weeks.

Phase-1 (week 1-4)

During the initial phase (Weeks 1-4), we focus on establishing a strong foundation. You will familiarize yourself with basic exercises targeting major muscle groups while emphasizing proper form and technique.

Additionally, you will integrate light cardio sessions to improve cardiovascular health and aid in fat loss. Nutrition during this phase will prioritize whole foods rich in lean proteins, complex carbohydrates, and healthy fats to support muscle repair and recovery.

Monday- Chest

• Barbell Bench Press- 5 sets of 5-8 reps
• Barbell Incline Chest Press- 3 sets of 5-8 reps
• Dumbbell Incline Flys- 3 sets of 5-8 reps
• High to Low Cable Chest Press- 3 sets of 5-8 reps
• Machine Pec Dec Fly- 3 sets of 5-8 reps
• Slow Pace Spinning- 10-15 minutes

Tuesday- Shoulder

• Barbell Overhead Press- 5 sets of 5-8 reps (Heavyweight)
• Dumbbell Arnold Press- 3 sets of 5-8 reps
• Dumbbell Front Raises- 3 sets of 5-8 reps
• Dumbbell Lateral Raises- 3 sets of 5-8 reps
• Barbell Shrugs- 3 sets of 5-8 reps
• Crunches- 4 sets of 25 reps

Wednesday- Back

• Deadlifts- 5 sets of 5-8 reps (Heavyweight)
• Barbell Bent Over Rows- 3 sets of 5-8 reps
• Wide Grip Cable Lat Pull Down- 3 sets of 5-8 reps
• T-Bar Rows- 3 sets of 5-8 reps
• Seated Cable Rows- 3 sets of 5-8 reps
• Slow Pace Elliptical Training- 10-15 minutes

Thursday- Biceps

• Barbell Wide Grip Curls- 5 sets of 5-8 reps(Heavyweight)
• Dumbbell Curls- 3 sets of 5-8 reps
• Machine Preacher Curls- 3 sets of 5-8 reps
• Dumbbell Hammer Curls- 3 sets of 5-8 reps
• Barbell Reverse Curls (Forearms)- 3 sets of 5-8 reps
• Flutter Kicks- 4 sets of 15-20 reps

Friday- Triceps

• Skull Crushers- 5 sets of 5-8 reps (Heavyweight)
• Single Hand Extension- 3 sets of 5-8 reps
• Cable Rope Pull-down- 3 sets of 5-8 reps
• Triceps Cable Kickbacks- 3 sets of 5-8 reps
• Bench Dips- 3 sets of 5-8 reps
• Slow Pace Treadmill Running- 10-15 minutes

Saturday- Legs

• Barbell Squats- 5 sets of 5-8 reps (Heavyweight)
• Machine Leg Press- 3 sets of 5-8 reps
• Machine Leg Extensions- 3 sets of 5-8 reps
• Dumbbell Lunges- 3 sets of 5-8 reps
• Seated/Standing Calf Raises – 3 sets of 5-8 reps
• Lying Leg Raises- 3 sets of 15-20 reps

Phase 2 (week 5-8)

Moving into Weeks 5-8, we intensify our workouts by incorporating progressive overload techniques. This involves increasing the weight lifted, the number of repetitions, or the duration of exercises to continuously challenge your muscles. You will elevate the volume and frequency of your training sessions, dedicating more time and effort to your fitness routine.

With the integration of advanced exercises, you will face new challenges that stimulate muscle growth and development. As you progress, it’s essential to have a proper form and concentrate on the mind-muscle connection to ensure optimal muscle engagement and reduce the risk of injury.

Additionally, it’s crucial to regularly evaluate your progress and make necessary adjustments to the program to address any areas of improvement and optimize results. Throughout this phase, the incorporation of light cardio sessions will not only enhance endurance but also promote fat burning, contributing to your overall fitness goals.

Monday- Chest

• Barbell Incline Bench Press- 3 sets of 10-12 reps
• Incline Dumbbell Fly- 3 sets of 10-12 reps
• Dumbbell Bench Press- 3 sets of 10-12 reps
• Flat Bench Dumbbell Flys- 3 sets of 10-12 reps
• Machine Cable Flys- 3 sets of 10-12 reps
• Dumbbell Pull-Overs- 3 sets of 10-12 reps
• Slow Pace Elliptical Training- 10 minutes

Tuesday- Back

• Pull-Ups- 3 sets of 10-12 reps
• Deadlifts- 3 sets of 10-12 reps
• Barbell Bent Over Rows- 3 sets of 10-12 reps
• Lat Pull Downs- 3 sets of 10-12 reps
• Seated Cable Rows- 3 sets of 10-12 reps
• Dumbbell Rows- 3 sets of 10-12 reps

Wednesday – Shoulder and Abs

• Barbell Overhead Press- 3 sets of 10-12 reps
• Dumbbell Arnold Press- 3 sets of 10-12 reps
• Leaning Dumbbell Lateral Raises- 3 sets of 10-12 reps
• Barbell Shrugs- 3 sets of 10-12 reps
• Crunches- 3 sets of 20 reps
• Ab Crunch Machine- 3 sets of 10-12 reps
• Slow Pace Treadmill Running- 10 minutes

Thursday- Biceps and Triceps

• Barbell Wide Grip Curls- 3 sets of 10-12 reps
• Dumbbell Hammer Curls- 3 sets of 10-12 reps
• Machine Preacher Curls- 3 sets of 10-12 reps
• Triceps Skull Crushers- 3 sets of 10-12 reps
• Machine Rope Extensions- 3 sets of 10-12 reps
• Cable Kickbacks- 3 sets of 10-12 reps

Friday- Legs

• Barbell Squats- 3 sets of 10-12 reps
• Dumbell Sumo Squats- 3 sets of 10-12 reps
• Walking Lunges- 3 sets of 10-12 reps
• Machine Leg Press- 3 sets of 10-12 reps
• Leg Extensions- 3 sets of 10-12 reps
• Machine Hamstring Curls- 3 sets of 10-12 reps
• Calf Raises- 3 sets of 10-12 reps
• Slow Pace Spinning- 10 minutes

Phase 3 (week 9-12)

As we enter the final phase (Weeks 9-12), you will reach the peak of the program. Our workouts, incorporating the Push-Pull-Leg (PPL) will feature heavy lifting and high-intensity training methodologies such as drop sets, and AMRAP sets, to maximize muscle stimulation.

Our Phase 3 workout routine adheres to an asynchronous Push-Pull-Legs (PPL) split, meaning there are no predetermined rest days; instead, the rest days will keep on changing.

Additionally, light cardio sessions, such as 10 minutes of slow-paced spinning, will serve to maintain cardiovascular health and aid in recovery. Your nutrition strategies will have to emphasize nutrient-dense foods to fuel workouts and facilitate muscle recovery, ensuring you achieve your desired physique by the end of the 12-week transformation journey.

Monday- Push

• Push-Ups- 4 sets of 20 reps
• Barbell Bench Press- 2 sets of 10-12 reps + 1 drop set
• Incline Dumbbell Bench Press- 3 sets of 10-12 reps
• Cable Chest Flyes- 3 sets of 10-12 reps
• Arnold Press- 3 sets of 10-12 reps
• Leaning Cable Lateral Raise- 3 sets of 10-12 reps
• Triceps Pushdowns- 2 sets of 10-12 reps + 1 drop set
• Slow Pace Spinning- 10 minutes

Tuesday- Pull

• Pull-ups or Chin-ups- 4 sets of 15 reps
• T-Bar Rows- 3 sets of 10-12 reps
• Cable Rows- 3 sets of 10-12 reps
• Bent Over Dumbbell Rows- 3 sets of 10-12 reps
• Preacher Curls- 2 sets of 10-12 reps + 1 negative set
• EZ Barbell Biceps Curls- 2 sets of 10-12 reps + one 21-method set
• Barbell Shrugs- 2 sets of 10-12 reps + 1 AMRAP set
• Slow Pace Treadmill Running- 10 minutes

Wednesday-Legs

• Deadlifts- 3 sets of 10-12 reps
• Goblet Squats- 3 sets of 10-12 reps + 1 drop set
• Reverse Lunges with Dumbbells- 3 sets of 10-12 reps
• Dumbbell Step-ups- 3 sets of 10-12 reps
• Machine Leg Press- 3 sets of 10-12 reps
• Machine Hamstring Curls- 3 sets of 10-12 reps
• Standing Calf Raises With Dumbbells- 3 sets of 10-12 reps
• Crunches- 3 sets of 20-25 reps
• Hanging Leg Raises- 3 AMRAP sets

Thursday- Rest

 Friday- Push

• Push-ups- 4 sets of 20 reps
• Barbell Bench Press- 2 sets of 10-12 reps + 1 drop set
• Dumbbell Incline Bench Press- 3 sets of 10-12 reps
• Barbell Overhead Press- 3 sets of 10-12 reps
• Seated Arnold Press- 3 sets of 10-12 reps
• Triceps Skull Crushers- 3 sets of 10-12 reps
• Overhead Cable Tricep Extension- 3 sets of 10-12 reps
• Ab Crunch Machine- 3 sets of 10-15 reps
• Flutter Kicks- 3 sets of 20-25 reps

Saturday- Pull

• Pull-ups or Chin-ups- 4 sets of 15 reps
• Bent Over Barbell Rows- 3 sets of 10-12 reps
• Cable Rows- 3 sets of 10-12 reps
• Barbell Wide Grip Curls- 3 sets of 10-12 reps
• Biceps Spider Curls- 3 sets of 10-12 reps
• Barbell Shrugs- 2 sets of 10-12 reps + 1 AMRAP set
• Slow Pace Elliptical Training- 10 minutes

Sunday- Legs

• Barbell Squats- 3 sets of 10-12 reps
• Bulgarian Split Squats- 3 sets of 10-12 reps
• Machine Leg Press- 3 sets of 10-12 reps
• Leg Extensions- 2 sets of 10-12 reps + 1 Drop set
• Machine Hamstring Curls- 2 sets of 10-12 reps + 1 Drop set
• Calf Raises- 2 sets of 10-15 reps + 1 AMRAP set
• Crunches- 3 sets of 15 reps
• Lying Leg Raises- 2 sets of 15 reps + 1 AMRAP set

Monday- Rest

12 Week Body Transformation Workout Plan for Men PDF

You can simply download our 12-week body transformation workout plan, which includes all three workout phases. For quick reference, download our free PDF on your phone or print it out for future use.

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The Bottom Line

Embarking on a 12-week body transformation journey demands dedication, perseverance, and a commitment to self-improvement. Through structured workouts, progressive overload techniques, and mindful nutrition, we can achieve remarkable results, both physically and mentally.

As you navigate through each phase of the program, remember to prioritize proper form, listen to your body, and stay consistent with your efforts. The incorporation of distinct training splits, along with high-intensity training methodologies, ensures comprehensive muscle stimulation and growth. Light cardio sessions further enhance cardiovascular health and aid in recovery, while strategic adjustments to nutrition support muscle repair and development.

By embracing this transformative journey, you not only sculpt your physique but also build a deeper understanding of your body’s capabilities and potential. With determination and perseverance, our 12-week transformation journey promises a stronger, healthier, and more confident version of you.