12-Week Full-Body Transformation Program: Build Strength & Boost Results (Intermediate Level)
12-Week Full-Body Program
Program Overview
Goal: Build strength, hypertrophy, and conditioning through progressive phases with consistent lifts and accessory work for arms, shoulders, and core.
Workout Schedule: 3 full-body workouts per week (e.g., Monday, Wednesday, Friday).
Phases:
Phase 1 (Weeks 1-4): Strength
Main Lifts: 4 sets of 4-6 reps
Accessory Lifts: 3 sets of 8-10 reps
Rest: 2 minutes for main lifts, 1 minute for core and accessory supersets.
Phase 2 (Weeks 5-8): Hypertrophy
Main Lifts: 3-4 sets of 8-10 reps
Accessory Lifts: 3 sets of 10-12 reps
Rest: 90 seconds for main lifts, 1 minute for core and accessory supersets.
Tempo: 4-second eccentric, 2-second isometric pause, controlled concentric.
Phase 3 (Weeks 9-12): Supersets
All Lifts: 3 sets of 12-15 reps
Rest: 1 minute between supersets.
Tempo: Constant, controlled movement.
Phase 1: Strength (Weeks 1-4)
Focus: Build raw strength with heavy compound lifts and accessory work for arms, shoulders, and core.
Day 1:
Barbell Reverse Lunges – 4x4-6 reps per leg (2 min rest)
Barbell Pendlay Rows – 4x4-6 reps (2 min rest)
Barbell Bench Press – 4x4-6 reps (2 min rest)
Stability Ball Stir the Pot – 3x30-40 seconds (1 min rest)
Superset:
Lateral Shoulder Raises – 3x8-10 reps
Front Shoulder Raises – 3x8-10 reps
Day 2:
Sumo Deadlifts – 4x4-6 reps (2 min rest)
Pull-Ups (Banded or Weighted) – 4x4-6 reps (2 min rest)
Barbell Shoulder Press – 4x4-6 reps (2 min rest)
Hollow Holds – 3x20-30 seconds (1 min rest)
Superset:
Barbell Curls – 3x8-10 reps
Barbell Skull Crushers – 3x8-10 reps
Day 3:
Step-Ups (Weighted) – 4x4-6 reps per leg (2 min rest)
Romanian Deadlifts (RDL) – 4x6-8 reps (2 min rest)
Incline Barbell Bench Press – 4x4-6 reps (2 min rest)
Suitcase Carries – 3x30-40 seconds per side (1 min rest)
Superset:
Cable Face Pulls – 3x8-10 reps
Reverse Curls – 3x8-10 reps
Phase 2: Hypertrophy (Weeks 5-8)
Focus: Build muscle with moderate weights, higher reps, and controlled tempo.
Adjustments:
Main Lifts: 3-4 sets of 8-10 reps
Accessory Lifts: 3 sets of 10-12 reps
Rest: 90 seconds for main lifts, 1 minute for core and accessory supersets.
Tempo: 4-second eccentric, 2-second isometric pause, controlled concentric.
Day 1:
Barbell Reverse Lunges – 4x8-10 reps per leg
Barbell Pendlay Rows – 3x8-10 reps
Barbell Bench Press – 3x10-12 reps
Plank Shoulder Taps – 3x20-30 seconds
Superset:
Arnold Press – 3x10-12 reps
Dumbbell Lateral Raises – 3x10-12 reps
Day 2:
Sumo Deadlifts – 4x8-10 reps
Pull-Ups (Banded or Weighted) – 3x8-10 reps
Barbell Shoulder Press – 3x8-10 reps
Hanging Leg Raises – 3x10-12 reps
Superset:
Incline Dumbbell Curls – 3x10-12 reps
Overhead Dumbbell Tricep Extensions – 3x10-12 reps
Day 3:
Step-Ups (Weighted) – 3-4x10-12 reps per leg
Romanian Deadlifts (RDL) – 3-4x10-12 reps
Incline Barbell Bench Press – 3-4x10-12 reps
Side Plank with Reach-Throughs – 3x10-12 reps per side
Superset:
Cable Lateral Raises – 3x10-12 reps
Zottman Curls – 3x10-12 reps
Phase 3: Supersets (Weeks 9-12)
Focus: High-intensity supersets for hypertrophy and conditioning.
Adjustments:
All Lifts: 3 sets of 12-15 reps
Rest: 1 minute between supersets.
Tempo: Constant, controlled movement.
Day 1:
Superset 1:
Dumbbell Stationary Lunges – 3x12-15 reps per leg
Dumbbell Rows – 3x12-15 reps per arm
Superset 2:
Dumbbell Bench Press – 3x12-15 reps
Heel-Elevated Glute Bridge – 3x12-15 reps
Superset 3:
Cable Lateral Raises – 3x12-15 reps
Cable Front Raises – 3x12-15 reps
Superset 4 (Core):
V Sit-Ups – 3x12-15 reps
V Sit-Up Hold – 3x20-30 seconds
Day 2:
Superset 1:
Sumo Deadlifts – 3x10-12 reps
Pull-Ups (Banded or Weighted) – 3x12-15 reps
Superset 2:
Dumbbell Shoulder Press – 3x12-15 reps
Cable Face Pulls – 3x12-15 reps
Superset 3:
Incline Dumbbell Curls – 3x12-15 reps
Overhead Dumbbell Tricep Extensions – 3x12-15 reps
Superset 4 (Carry + Core):
Farmer’s Carry (for time) – 3x30-40 seconds
Seesaw Plank – 3x20-30 seconds
Day 3:
Superset 1:
Lateral Step-Ups (Weighted) – 3x12-15 reps per leg
Single-Arm Staggered Dumbbell Deadlifts (RDL) – 3x12-15 reps per arm
Superset 2:
Incline Barbell Bench Press – 3x12-15 reps
Side Plank Hold – 3x20-30 seconds per side
Superset 3:
Dumbbell Shrugs – 3x12-15 reps
Zottman Curls – 3x12-15 reps
Superset 4 (Glutes + Core):
Hip Thrusts – 3x12-15 reps
Leg Raises – 3x12-15 reps