The Total-Body Transformation Program To Carve Your Dream Physique

Here is a way to carve out the perfect physique!

Since most new years’ transformation programs are geared towards beginners, they can make the intermediate and advanced lifters feel left out. 

But this article is different. 

We have designed a total-body transformation program for seasoned lifters. Individuals who are well-versed with the basics of bodybuilding (exercises and equipment). 

12-Week Total-Body Transformation Program Principles

To make the most of your transformation program, you should abide by the following principles:

1. Follow Military Discipline 

Physique transformation requires determination and discipline. You should not expect to see any meaningful progress if you cannot follow a program for three months. 

You need to ensure that you never skip a workout or meal throughout the 12-weeks. On top of that, you should be eating and training at the same time for 12-weeks. 

So, shut down your over-analytical brain and focus on developing muscle memory. After the first few weeks, training and eating right will become second nature. 

2. Progressive Overload 

Progressive overload advocates gradually increasing the stress placed upon the musculoskeletal and nervous systems. In this method, you will gradually increase the weight, frequency, or number of repetitions in your strength training routine.

By putting additional tension on your muscles, you can avoid hitting a plateau. Most pro bodybuilders use the progressive overload technique in their training.

Studies have shown that the progressive overload method can help build muscle mass and improve strength. 

3. Pyramind Training

Building strength or muscle mass requires you to routinely switch up your workout regimen. Pyramid training is one of the most effective ways of achieving this objective.

There are three types of pyramid training:

1. Standard pyramid: Increase the weight and decrease reps with each set.
2. Reverse pyramid: Decrease the weight and increase reps with each set.
3. Diamond pyramid: Increase then decrease weight in an extended 5-set muscle blast. Eg:
   1. 20 lbs x 12 reps: Set 1
   2. 25 lbs x 10 reps: Set 2
   3. 30 lbs x 8 reps: Set 3
   4. 25 lbs x 10 reps: Set 4
   5. 20 lbs x 12 reps: Set 5

Pro tip: You could take pyramid training to the next level by alternating between the three types of pyramids in the same workout. 

Related: 3 Recovery Basics For Hard Lifters

4. Use Advanced Training Principles 

Advanced training principles can help you avoid and break muscle plateaus. They are some of the best ways of igniting muscle growth and building strength. 

Include the following advanced training principles in your workouts:

1. Superset
2. Dropset
3. Intraset stretching
4. Giant-set
5. Triset
6. Blood Flow Restriction (BFR) Training
7. Forced reps
8. Negatives

5. Muscle Hypertrophy 

Hypertrophy is an increase and growth of muscle cells. It refers to an increase in muscle size achieved through exercise. To achieve muscular hypertrophy, you want to work to the point of fatigue (muscle failure). 

Focus on keeping the intensity of your workouts high by keeping your rest duration between sets short. 

You should also focus on mind-muscle connection and muscle contractions with every rep. 

Remember: You should target muscle annihilation with every workout.

6. Instinctive Training

This is one of the Weider training principles. Pro lifters develop an instinct as to what works best for them. Similarly, you need to figure out what works the best for you and double down on it.

Use your training results along with past experiences to constantly fine-tune your program. Do not be afraid to go around your training program and try new things.

For example, if you want to do an extra set on the bicep curls, you do not need anyone’s permission. Want to push your leg day from Monday to Tuesday? Go for it.

Next Read: Advanced Training Techniques To Take Your Gains To The Next Level

12-Week Total-Body Transformation Program Diet Regimen

The diet plan laid out in the 12-week total-body transformation program will help you bulk up and put on lean muscle mass.

The diet program will have you eating nutrient-dense whole foods. Not only will it help you achieve your body transformation goal, but it will also ensure optimal health and functionality.

12-Week Bulking Diet

The total-body transformation diet program is designed for a 180-pound individual. You can follow this program without making any adjustments if you are between 160-200 pounds.

In this diet plan, we will be changing your diet every four weeks so that you can maximize your gains and avoid hitting a plateau. 

Week 1-4 Bulking Diet Program

In the first month, you will consume more carbs and protein as compared to the following weeks. This will help kick start your bulking journey and give you ample time for course correction down the road, if necessary. 

You will be eating 20-21 calories per pound of bodyweight and targeting 3,700 calories per day. In the first four weeks, you will be eating 2 grams of protein and carbs per pound of bodyweight (360 gms each). On the other hand, your fat intake will be 0.5 grams per pound of bodyweight (90 gms). 

Related: Dear Beginner, Please Stop Making These 10 Fatal Mistakes

Month 1 Total-Body Transformation Diet Program

Meal 1:

• 1 scoop whey protein (mix in water)
• 1 medium banana

Meal 2:

• 3 whole eggs + 3 egg whites
• 2 cups cooked oatmeal

Meal 3:

• 8 oz. low-fat cottage cheese + 1 cup sliced pineapple
• 6 whole-wheat crackers + 1 Tbsp. peanut butter

Meal 4:

• 8 oz. turkey deli meat
• 4 slices whole-wheat bread (make sandwiches; feel free to add low-fat mayo and/or mustard)
• 2 cups green salad + 2 Tbsp. low-fat balsamic vinaigrette

Meal 5:

• 1 scoop whey protein (mix in water)
• 1 large apple

Meal 6:

• 2 scoops whey protein +
• 1 scoop casein protein (mix in water)
• 1 medium plain bagel + 2 Tbsp. jelly

Meal 7:

• 8 oz. top sirloin
• 1 large sweet potato
• 1 cup chopped broccoli
• 2 cups green salad +2 Tbsp. salad dressing (olive oil and vinegar)

Meal 8:

• 1 oz. English walnuts
• 2 scoops of casein protein (mix in water)

Totals: 3,731 calories, 359 g protein, 380 g carbs, 86 g fat

Must Read: 10 Myths Most Fitness Beginners Believe

Week 5-8 Bulking Diet Program

In the second month of the total-body transformation program, you will be increasing your caloric intake to 4,000 kcal per day. You will also be bumping up your protein intake to 2 gms per pound of bodyweight and 2.25 gms and 0.5 gms of carbs and fats per pound, respectively. 

Meal 1:

• 2 scoops of whey protein (mix in water)
• 1 medium banana

Meal 2:

• 3 whole eggs + 3 egg whites
• 2 cups cooked oatmeal

Meal 3:

• 8 oz. low-fat cottage cheese + 1 cup sliced pineapple
• 9 whole-wheat crackers + 1 Tbsp. peanut butter

Meal 4:

• 8 oz. turkey deli meat
• 4 slices whole-wheat bread(make sandwiches; feel free to add low-fat mayo and/or mustard)
• 2 cups green salad + 2 Tbsp. low-fat balsamic vinaigrette

Meal 5:

• 1 scoop whey protein (mix in water)
• 1 large apple

Meal 6:

• 2 scoops whey protein + 1 scoop casein protein (mix in water)
• 1 medium plain bagel + 2 Tbsp. jelly

Meal 7:

• 8 oz. top sirloin
• 1 large sweet potato
• 1 cup chopped broccoli
• 2 cups green salad + 2 Tbsp. salad dressing (olive oil and vinegar)

Meal 8:

• 1 oz. English walnuts
• 1 cup cooked oatmeal
• 2 scoops of casein protein (mix in water)

Totals: 4,017 calories, 386 g protein, 415 g carbs, 90 g fat

Check Out: Best Pre-Workout For Beginners To Enhance Your Pump

Week 9-12 Bulking Diet Program

The final month of the total-body transformation program is meant to help you fine-tune your physique. If you are experiencing a slightly higher body fat percentage, you could follow this diet program to shed a few kilos or otherwise stick with the previous month’s diet program if you want to add a little more muscle mass.

Meal 1:

• 1 scoop whey protein (mix in water)
• 1 medium banana

Meal 2:

• 3 whole eggs + 3 egg whites
• 2 cups cooked oatmeal

Meal 3:

• 8 oz. low-fat cottage cheese + 1 cup sliced pineapple
• 6 whole-wheat crackers +1 Tbsp. peanut butter

Meal 4:

• 8 oz. turkey deli meat
• 2 slices whole-wheat bread (make a sandwich; feel free to add low-fat mayo and/or mustard)
• 2 cups green salad + 2 Tbsp. low-fat balsamic vinaigrette

Meal 5:

• 1 scoop whey protein (mix in water)
• 1 large apple

Meal 6:

• 2 scoops whey protein + 1 scoop casein protein (mix in water)
• 1 medium plain bagel + 2 Tbsp. jelly

Meal 7:

• 8 oz. top sirloin
• 1 cup chopped broccoli
• 2 cups green salad + 2 Tbsp. salad dressing (olive oil and vinegar)

Meal 8:

• 2 scoops of casein protein (mix in water)

Totals: 3,246 calories, 345 g protein, 313 g carbs, 66 g fat

Check Out: Top Effective and Safe Supplements For Beginners

12-Week Total-Body Transformation Program Workout Regimen

To build optimal muscle mass, you will have to be constantly shocking your muscles by performing different exercises. It will also help you avoid hitting a plateau. 

While switching up your workout is important to ignite new muscle growth, some people overdo it by changing their workouts every week. By performing new lifts every week, these lifters are not giving their body enough time to make the most of the movements and are in the process, leaving gains on the table.

12-Week Transformation Workout Program

Like the diet program, you will be performing the same training program for a month before switching to a new routine. As you progress, you will be ramping up the volume and intensity of your workouts.

This is the 12-week transformation training regimen:

Related: This Is How Your Training Should Change as You Get Advanced

Week 1-4

The first month of the transformation program is a primer for the mayhem that is to follow. Focus on your form and contract your muscles with every rep. You will be hitting the gym four days a week in the first month. 

Day 1: Chest and Back

• Bench Press: 3 sets of 10 reps – 60-sec rest
• Bent-Over Barbell Row: 3 sets of 10 reps – 60-sec rest
• Flat Bench Dumbbell Fly: 3 sets of 10 reps – 60-sec rest
• Lat Pull-down: 3 sets of 10 reps – 60-sec rest
• Cable Crossover: 3 sets of 10 reps – 60-sec rest
• Straight Arm Cable Pulldown: 3 sets of 10 reps – 60-sec rest

Day 2: Legs and Abs

• Squat: 3 sets of 10 reps – 60-sec rest
• Stiff-Legged Deadlift: 3 sets of 10 reps – 60-sec rest
• Leg Extension: 3 sets of 10 reps – 60-sec rest
• Hamstring Curl: 3 sets of 10 reps – 60-sec rest
• Crunch: 3 sets of 10 reps – 60-sec rest
• Plank: 3 sets of 30-sec – 60-sec rest

Day 3: Biceps and Triceps

• Underhand Lat Pull-down: 3 sets of 10 reps – 60-sec rest
• Triceps Dips: 3 sets of 10 reps – 60-sec rest
• Dumbbell Bicep Curl: 3 sets of 10 reps – 60-sec rest
• Cable Overhead Tricep Extension: 3 sets of 10 reps – 60-sec rest
• Preacher Curl: 3 sets of 10 reps – 60-sec rest
• Cable Tricep Press-down: 3 sets of 10 reps – 60-sec rest

Day 4: Shoulders and Abs

• Barbell Military Press: 3 sets of 10 reps – 60-sec rest
• Dumbbell Lateral Raise: 3 sets of 10 reps – 60-sec rest
• EZ-bar Upright Row: 3 sets of 10 reps – 60-sec rest
• Hanging Knee Raise: 3 sets of 10 reps – 60-sec rest
• Weighted Crunch: 3 sets of 10 reps – 60-sec rest
• Reverse Crunch: 3 sets of 10 reps – 60-sec rest

Related: How To Know If You’re Getting Stronger In The Gym

Week 5-8

In the second month, you will be employing advanced training principles, increasing the number of reps and shortening rest duration between sets. You will be hitting the gym five days a week in weeks 5-8.

Day 1: Chest 

• Barbell Bench Press: 4 sets of 10-12 reps – 45-sec rest
• Superset:
  • Incline Bench Press: 4 sets of 10-12 reps – 0-sec rest
  • Incline Dumbbell Fly: 4 sets of 10-12 reps – 45-sec rest
• Decline Bench Press: 4 sets of 10-12 reps – 45-sec rest
• Pec Deck Fly: 4 sets of 10-12 reps – 45-sec rest
• Superset:
  • Machine Chest Press: 4 sets of 10-12 reps – 0-sec rest
  • Push-up: 4 sets of 10-12 reps – 45-sec rest
• Reverse Crunch: 4 sets of 10-12 reps – 45-sec rest

Day 2: Back

• Pull-up: 4 sets of 10-12 reps – 45-sec rest
• Superset: 
  • Deadlift: 4 sets of 10-12 reps – 0-sec rest
  • GHD Hyperextension: 4 sets of 10-12 reps – 45-sec rest
• Bent-Over Barbell Row: 4 sets of 10-12 reps – 45-sec rest
• Cable Row: 4 sets of 10-12 reps – 45-sec rest
• Dropset
  • Dumbbell Pull-over: 4 sets of 12 reps – 45-sec rest

Day 3: Shoulders & Abs

• Arnold Press: 4 sets of 10-12 reps – 45-sec rest
• Superset:
  • Side Lateral Raise: 4 sets of 10-12 reps – 0-sec rest
  • Front Dumbbell Raise: 4 sets of 10-12 reps – 45-sec rest
• Bent-over Rear Delt Fly: 4 sets of 10-12 reps – 45-sec rest
• Behind-the-neck Smith Machine Press: 4 sets of 10-12 reps – 45-sec rest
• Intraset stretching:
  • Barbell Shrug: 4 sets of 10-12 reps – 45-sec rest
• Hanging Leg Raise: 4 sets of 10-12 reps – 45-sec rest
• Reverse Crunch: 4 sets of 10-12 reps – 45-sec rest

Day 4: Arms & Calves

• Barbell Curl: 4 sets of 10-12 reps – 45-sec rest
• Superset:
  • Cable Bicep Curl: 4 sets of 10-12 reps – 0-sec rest
  • Preacher Curl: 4 sets of 10-12 reps – 45-sec rest
• Dumbbell Hammer Curl: 4 sets of 10-12 reps – 45-sec rest
• Underhand Grip Pull-up: 4 sets of 10-12 reps – 45-sec rest
• Cable Tricep Extension: 4 sets of 10-12 reps – 45-sec rest
• Superset:
  • Dumbbell Kickback: 4 sets of 10-12 reps – 0-sec rest
  • Single-Arm Overhead Tricep Extension: 4 sets of 10-12 reps – 45-sec rest
• EZ-Bar Skull Crusher: 4 sets of 10-12 reps – 45-sec rest
• Diamond Push-up: 4 sets of 10-12 reps – 45-sec rest
• Superset:
  • Standing Calf Raise: 4 sets of 10-12 reps – 0-sec rest
  • Seated Calf Raise: 4 sets of 10-12 reps – 45-sec rest

 Day 5: Legs 

• Squat: 4 sets of 10-12 reps – 45-sec rest
• Superset:
  • Leg Extension: 4 sets of 10-12 reps – 0-sec rest
  • Leg Curl: 4 sets of 10-12 reps – 45-sec rest
• Romanian Deadlift: 4 sets of 10-12 reps – 45-sec rest
• Lunge: 4 sets of 10-12 reps – 45-sec rest
• Dumbbell Sumo Squat: 4 sets of 10-12 reps – 45-sec rest

Next Read: 6 Ways To Build Shoulder Strength, Size, and Conditioning

Week 9-12

In the final month, you will be going full throttle. Make sure you are giving your workouts all you have. You should have nothing left in the tank by the time you are done with your training session. You will be training six days a week in the third month.

Day 1: Chest & Triceps

• Dumbbell Bench Press: 5 sets of 8-10 reps – 30-sec rest
• Decline Bench Dumbbell Fly: 5 sets of 8-10 reps – 30-sec rest
• Intraset Stretching
  • Incline Bench Press: 5 sets of 8-10 reps – 30-sec rest
• Superset:
  • Cable Tricep Extension: 5 sets of 8-10 reps – 0-sec rest
  • Overhead Dumbbell Extension: 5 sets of 8-10 reps – 30-sec rest
• Dumbbell Skull Crusher: 5 sets of 8-10 reps – 30-sec rest
• Tricep Dips: 5 sets of 8-10 reps – 30-sec rest

Day 2: Back, Biceps & Abs

• Deadlift: 5 sets of 8-10 reps – 30-sec rest
• Superset
  • Dumbbell Row: 5 sets of 8-10 reps – 0-sec rest
  • Dumbbell Pullover: 5 sets of 8-10 reps – 30-sec rest
• Lat Pulldown: 5 sets of 8-10 reps – 30-sec rest
• Dumbbell Curl: 5 sets of 8-10 reps – 30-sec rest
• Overhead Bicep Cable Curl: 5 sets of 8-10 reps – 30-sec rest
• Concentration Curl: 5 sets of 8-10 reps – 30-sec rest
• Cable Crunch: 5 sets of 8-10 reps – 30-sec rest
• Planks: 5 sets of 1-minute – 30-sec rest

Day 3: Legs & Shoulders

• Leg Press: 5 sets of 8-10 reps – 30-sec rest
• Superset:
  • Leg Extension: 5 sets of 8-10 reps – 0-sec rest
  • Leg Curl: 5 sets of 8-10 reps – 30-sec rest
• Sissy Squat: 5 sets of 8-10 reps – 30-sec rest
• Stiff-Legged Deadlift: 5 sets of 8-10 reps – 30-sec rest
• Dumbbell Press: 5 sets of 8-10 reps – 30-sec rest
• Cable Side Lateral Raise: 5 sets of 8-10 reps – 30-sec rest
• Pec Deck Rear Delt Fly: 5 sets of 8-10 reps – 30-sec rest
• Dumbbell Shrug: 5 sets of 8-10 reps – 30-sec rest

Day 4: Arms & Calves

• Superset: 
  • Barbell Curl: 5 sets of 8-10 reps – 0-sec rest
  • Cable Press-down: 5 sets of 8-10 reps – 30-sec rest
• Superset:
  • Preacher Curl: 5 sets of 8-10 reps – 0-sec rest
  • Overhead Dumbbell Extension: 5 sets of 8-10 reps – 30-sec rest
• Superset: 
  • Dumbbell Hammer Curl: 5 sets of 8-10 reps – 0-sec rest
  • Barbell Skull Crusher: 5 sets of 8-10 reps – 30-sec rest
• Superset:
  • Standing Calf Raise: 5 sets of 8-10 reps – 0-sec rest
  • Seated Calf Raise: 5 sets of 8-10 reps – 30-sec rest

Day 5: Chest, Back & Abs

• Superset:
  • Barbell Bench Press: 5 sets of 8-10 reps – 0-sec rest
  • Bent-Over Barbell Row: 5 sets of 8-10 reps – 30-sec rest
• Superset:
  • Cable Cross-over: 5 sets of 8-10 reps – 0-sec rest
  • Lat Pull-down: 5 sets of 8-10 reps – 30-sec rest
• Superset:
  • Machine Chest Press: 5 sets of 8-10 reps – 0-sec rest
  • Dumbbell Pull-over: 5 sets of 8-10 reps – 30-sec rest
• Superset:
  • Cable Crunch: 5 sets of 8-10 reps – 0-sec rest
  • Lying Leg Raise: 5 sets of 8-10 reps – 30-sec rest

Day 6: Legs & Shoulders

• Military Press: 5 sets of 8-10 reps – 30-sec rest
• Dumbbell Side Lateral Raise: 5 sets of 8-10 reps – 30-sec rest
• Barbell Front Raise: 5 sets of 8-10 reps – 30-sec rest
• Barbell Shrug: 5 sets of 8-10 reps – 30-sec rest
• Squat: 5 sets of 8-10 reps – 30-sec rest
• Leg Curl: 5 sets of 8-10 reps – 30-sec rest
• Leg Extension: 5 sets of 8-10 reps – 30-sec rest
• Dumbbell Romanian Deadlift: 5 sets of 8-10 reps – 30-sec rest

Check Out: 5 Ways To Boost Your Pump in the Gym

Wrapping It Up

You do not need to wait for a new year to make a fitness resolution. Put the transformation program laid out in the article to work, and you will be on your way to achieving your dream physique. 

Do not forget to click pictures and track your progress throughout your transformation journey. Photos are perfect for setting goals, tracking progress, and keeping yourself accountable. God speed!

---

What is your current and goal weight? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.