12-Week Full Body Transformation

Overview

This 12-week program takes you from complete beginner to confident gym-goer. You'll train 3 days per week with full-body sessions, gradually increasing volume and intensity.

Phase 1: Foundation (Weeks 1-4)

Train Monday, Wednesday, Friday. Focus on learning movement patterns with lighter weights.

Session A

• •Goblet Squat: 3x10 (60s rest)
• •Dumbbell Bench Press: 3x10 (60s rest)
• •Dumbbell Row: 3x10 per side (60s rest)
• •Dumbbell Shoulder Press: 2x10 (60s rest)
• •Plank: 3x30s (45s rest)

Session B

• •Romanian Deadlift (Dumbbell): 3x10 (60s rest)
• •Incline Dumbbell Press: 3x10 (60s rest)
• •Lat Pulldown: 3x10 (60s rest)
• •Lateral Raises: 2x12 (45s rest)
• •Dead Bug: 3x10 per side (45s rest)

Alternate A and B each training day.

Phase 2: Building (Weeks 5-8)

Move to barbell lifts. Increase rest periods to allow heavier loads.

Session A

• •Barbell Back Squat: 4x8 (90s rest)
• •Barbell Bench Press: 4x8 (90s rest)
• •Barbell Row: 3x8 (90s rest)
• •Overhead Press: 3x8 (90s rest)
• •Hanging Knee Raise: 3x12 (45s rest)

Session B

• •Barbell Deadlift: 4x6 (2min rest)
• •Incline Barbell Press: 3x8 (90s rest)
• •Pull-Ups (assisted if needed): 3x8 (90s rest)
• •Face Pulls: 3x15 (45s rest)
• •Farmer's Walk: 3x40m (60s rest)

Phase 3: Intensity (Weeks 9-12)

Push harder. Add a 4th training day if you feel recovered.

Session A (Lower Focus)

• •Back Squat: 4x6 (2min rest)
• •Romanian Deadlift: 3x8 (90s rest)
• •Leg Press: 3x10 (90s rest)
• •Walking Lunges: 2x12 per leg (60s rest)
• •Calf Raises: 3x15 (45s rest)

Session B (Upper Focus)

• •Bench Press: 4x6 (2min rest)
• •Barbell Row: 4x6 (2min rest)
• •Overhead Press: 3x8 (90s rest)
• •Weighted Dips: 3x8 (90s rest)
• •Barbell Curl: 2x12 (45s rest)

Progression

Add 2.5kg to upper body lifts and 5kg to lower body lifts every 2 weeks, or when you can complete all sets and reps with good form.

Nutrition Guidelines

• •Eat at a slight surplus (200-300 cal above maintenance) if building muscle
• •Aim for 1.6-2g protein per kg bodyweight
• •Stay hydrated: minimum 2.5L water daily
• •Sleep 7-9 hours per night