Workouts That Work

12 WEEK TOTAL BODY TRANSFORMATION

This periodized workout routine will take approximately 12 weeks and will totally transform a body. It begins with full body workout for two weeks, followed by a two way-split for 24 days, and a four way split for 35 days after that. It finishes up with two weeks of circuit training. Properly followed, it is guaranteed to produce great results.

This routine can be useful for adding muscle or just for getting into solid shape, just adjust your dietary intake to suit your needs, i.e. more calories to add bulk, less calories to maintain  your weight, and a calorie deficit if losing weight is your goal. Also, you will notice that there are no scheduled "off" days, I consider a three mile jog an off day, but if needed cut out one day of cardio periodically.


 
Weeks 1 - 2
Full Body Workout

Phase one is a full body workout that is built around the "big three"  exercises. Squats, Bench Press, and Dead Lifts, with other compound exercises as well. Perform the workout every other day. On days that you do not perform the workout, do 40 - 60 minutes of Cardio.

During this phase you will perform one set per exercise for all exercises.


Abs
  •     Inclined Crunch w/ weight on chest 20 - 25 reps 
  •     Bench Knee Raises w/ ankle weights 20 - 25 reps 
  •     Side Bends 20 - 25 reps
Legs
  •     Squats 8 - 12 reps 
  •     Leg Extensions 8 - 12 reps 
  •     Leg Curls 8 - 12 reps
Chest
  •     Bench Press 8 - 12 reps 
  •     Inclined Dumbbell Flies 8 - 12 reps 
  •     Dips to failure
Back
  •     Dead lifts 8 - 12 reps 
  •     Barbell Rows 8 - 12 reps 
  •     Pull-ups to failure
Shoulders
  •     Military Press 8 - 12 reps 
  •     Upright Barbell Rows 8 - 12 reps
Biceps
  •     Barbell Curls 8 - 12 reps 
  •     Isolation Curls (Concentration Curls) 8 - 12 reps
Triceps
  •     Declined French Press 8 - 12 reps 
  •     One-Arm Overhead Dumbbell Extension 8 - 12 reps
Calves
  •     One-Legged Calf Raises 12 - 20 reps
Forearms
  •     Wrist Curls 12 - 20 reps

Continue to the second phase of the routine by clicking the button below