3 Months Transformation Program (Intermediate/Advanced)

This 3 months intensive transformation program is a 5-day per week program designed to transform your physique. Recommended for intermediate/advanced practitioners.

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Monday - Legs & Glutes

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Cardio - 15 min of HIIT on Stationary Bike

1. Squat (4 sets of 10 reps)

2. Dumbbell Lunge (2 sets of 15 reps)

3. Dumbbell Step Up (2 sets of 15 reps)

4. Barbell Hip Thrust (3 sets of 8 reps)

5. Glute Cable Kickback (3 sets of 12 reps)

Cardio - 15 min of HIIT on Stationary Bike

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Tuesday - Back & Arms

1. Pull Downs ( 3-4 sets of 6-12 reps )

2. One Arm Dumbbell Row ( 2-3 sets of 12-15 reps )

3. Seated Cable Row ( 2-3 sets of 12-15 reps )

4. Dumbbell Curl ( 3 sets of 12 reps )

5. Tricep Overhead Extension ( 3 sets of 12 reps )

6. Cable Curl ( 3 sets of 15 reps )

7. Cable Press-down ( 3 sets of 15 reps )

Cardio - 30 mins of moderate intensity on Stairmill

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Wednesday - Legs & Glutes

1. Goblet Squat ( 3-4 sets of 6-12 reps )

2. Romanian Deadlift ( 2-3 sets of 12-15 reps )

3. Dumbbell Stiff Leg Deadlift ( 2-3 sets of 12-15 reps )

4. Smith Machine Sumo Squats (Glute Focus) ( 3 sets of 6-12 reps )

5. Glute Kick Back ( 3 sets of 15 reps )

Cardio - 30 min low intensity on treadmill at a 10-15% incline

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Thursday - Chest & Shoulders

1. Dumbbell Bench Press ( 3-4 sets of 6-12 reps )

2. Incline Dumbbell Press ( 2-3 sets of 12-15 reps )

3. Machine Chest Fly ( 2-3 sets of 12-15 reps )

4. Seated Dumbbell Press( 3-4 sets of 6-12 reps )

5. Lateral Raise ( 2-3 sets of 12-15 reps )

Cardio - 15 min of HIIT on rower or stationary bike

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Friday - Legs & Arms

1. Deadlifts ( 3-4 sets of 6-12 reps )

2. Good Mornings ( 2-3 sets of 12-15 reps )

3. Leg Extensions ( 2-3 sets of 12-15 reps )

4. Incline Dumbbell Curl ( 3 sets of 12 reps)

5. Incline Skullcrusher ( 3 sets of 12 reps )

Cardio - 30 min of moderate intensity on a Stairmill

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Weekends:

Light activity – recovery walks and optional ab workout

Ab Workout (Optional)

1. Plank ( 3 x 20 sec holds )

2. Lying Floor Leg Raise ( 3 sets of 10 reps )

3. Crunches ( 3 sets of 20 reps )

4. Side Crunches ( 2 sets of 15 reps each side )

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To discover a part of this workout in a video format, check out our dedicated Instagram reel !

https://instagram.com/fitscovery.co?igshid=YmMyMTA2M2Y=

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