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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:

Standard pyramid: Increase the weight and decrease reps with each set.
Reverse pyramid: Decrease the weight and increase reps with each set.
Diamond pyramid: Increase then decrease weight in an extended 5-set muscle blast. Eg:

20 lbs x 12 reps: Set 1
25 lbs x 10 reps: Set 2
30 lbs x 8 reps: Set 3
25 lbs x 10 reps: Set 4
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:

Superset
Dropset
Intraset stretching
Giant-set
Triset
Blood Flow Restriction (BFR) Training
Forced reps
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!

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