12-Week Body Transformation Workout Plan at Home

12-Week Body Transformation Workout Plan  – Introduction

If you’re looking for one great 12-week body transformation workout plan, you’re in the right place.

A lot can happen in 12 weeks.

Fortunes are lost, scientific discoveries are made, myths are debunked, and political landscapes change.

The world is in a constant state of flux.

Despite all this change, are you still stuck in a health and fitness rut?

Do you shuffle through unproductive workouts, follow poorly-designed diets, and are you unable to succeed at weight loss or building muscle?

And yet, despite this lack of progress and frustration, do you refuse to do something new?

Are you hoping that your ineffective workout routine or diet will suddenly start working?

Newsflash – it won’t!

Because you can never beat Albert Einstein’s classic definition of insanity – “doing the same thing over and over again and expecting different results.” 

You will keep getting the same results.

Instead, if you want to get the best results and really change your body, you need to challenge it.

That means getting out of your comfort zone and committing to a new, immersive workout and diet plan.

A 12-week transformation plan is an excellent place to start.

12 weeks is long enough to produce great results, but not so long that you are too intimidated to even start.

After all, 12 weeks is only 84 days.

Taken one day at a time, it’ll be over before you know it!

So, clear your calendar, pick a start date, and then begin.

The goal of this program is that in only 12 weeks, you could be looking at a whole new you!

12-Week Body Transformation Workout Plan Overview

This plan is designed for home exercisers.

Working out at home means you have fewer excuses to skip workouts.

Required Gear

To that end, we’re assuming that you have access to:

• Adjustable dumbbells
• Resistance bands
• A weight bench
• An exercise mat
• Somewhere to do pull-ups, for example, a power tower
• A pair of walking shoes

If you don’t have any of these items, you should get them before starting this 12-week program.

Or, of course, you’re free to follow this plan at your local gym.

The plan itself is divided into three four-week phases.

Each phase is progressive and designed to push you just a little harder from one month to the next.

You’ll see increases in training volume and intensity, as well as changes in exercises and training methods, which will drive the big changes you see in your physique.

The Workout Plan Overview

This 12-week body transformation workout plan combines:

• cardio and interval training sessions to burn excess calories and fat,
• strength training workouts to maintain or even increase lean muscle mass, and
• daily walks to enhance the fat loss process and speed up recovery between workouts

None of these components are negotiable!

Missed workouts will affect your progress.

And remember, it’s just 12 weeks, so double down and commit to the process!

You may also need to adjust your diet, but we’ll talk about that later.

Finally, make sure you follow this 12-week body transformation workout plan as it’s written.

The only changes you are allowed to make are to the exercises.

For example, if you can’t do bodyweight pull-ups, you can do something like resistance band-assisted pull-ups, incline rows, or resistance band pulldowns instead.

Apart from exercise substitutions, do the plan as it’s written.

12-Week Body Transformation Workout Plan – Phase One

This is your plan for the next four weeks.

The aim of this phase is to build a foundation of basic fitness so that, when you turn up the heat in phases two and three, you are ready for the challenge.

12-Week Body Transformation – Phase 1

8,000 steps might sound like a lot, but you don’t need to do them all in one session.

Walk for 10-20 minutes before breakfast and after lunch and dinner, and you’ll have no problem hitting this goal.

Walk briskly, but don’t turn your walk into a workout.

HIIT stands for high-intensity interval training.

These short, sharp workouts will improve your fitness, burn calories, and help you shed unwanted body fat.

Cardio is short for cardiovascular.

These workouts should be done at a comfortable pace, i.e., at around 60% of your maximum heart rate.

At this speed, you should be able to hold a conversation but still be slightly out of breath.

Full-body workout #1

	Exercise	Sets	Reps	Recovery
1	Dumbbell squats	3	15-20	60-90 seconds
2	Hip thrusts	3	15-20	60-90 seconds
3	Dumbbell bench press	3	15-20	60-90 seconds
4	Single-arm dumbbell row	3	15-20	60-90 seconds
5	Dumbbell lunges	3	15-20	60-90 seconds
6	Dumbbell curl and press	3	15-20	60-90 seconds
7	Plank	3	30-40 seconds	60-90 seconds
8	Dumbbell side bend	3	15-20	60-90 seconds
Choose a resistance that takes you close to muscle failure within the prescribed rep ranges.

HIIT #1

Do four laps of the following circuit, resting 60 seconds between laps.

1. Jump rope x 30 seconds
2. Push-ups x 30 seconds
3. Squats x 30 seconds
4. Crunches x 30 seconds
5. Mountain climbers x 30 seconds

Full-body workout #2

	Exercise	Sets	Reps	Recovery
1	Dumbbell split squat	3	15-20	60-90 seconds
2	Romanian deadlift	3	15-20	60-90 seconds
3	Dumbbell shoulder press	3	15-20	60-90 seconds
4	Resistance band lat pulldown	3	15-20	60-90 seconds
5	Wide-stance dumbbell squats	3	15-20	60-90 seconds
6	Renegade row	3	15-20	60-90 seconds
7	Double crunch	3	15-20	60-90 seconds
8	Side plank	3	30-40 seconds	60-90 seconds
Choose a resistance that takes you close to muscle failure within the prescribed rep range.

HIIT #2

Grab your jump rope and blast through the following workout.

• Jump rope 60 seconds
• Rest 30 seconds
• Repeat 10 times

Cardio

Choose any form of cardio you enjoy (jogging, cycling, swimming, elliptical, treadmill, rucking, walking) and do it for 30-40 minutes.

Maintain a comfortable pace throughout so you finish feeling you could have done more.

12-Week Body Transformation Workout Plan – Phase Two

This is your plan for the next four weeks.

Now you have a fitness foundation, we’re going to kick things up a notch with some more demanding workouts.

Phase Two Weekly Schedule
Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Full-body workout #1	HIIT #1	Full-body workout #2	Cardio	Full-body workout #3	HIIT #2	Rest
Walk 10k steps	10k steps!	Walk 10k steps	Walk 10k steps	Keep Going! 10k steps	Walk 10k steps	Walk 10k steps

The main difference between this phase is that you’ve got one less rest day, and you’re walking 10,000 steps a day instead of 8,000.

The workouts are also a little different.

Full-body workout #1

	Exercise	Sets	Reps	Recovery
1	Goblet squats	4	12-15	60 seconds
2	Single-arm dumbbell bench press	4	12-15	60 seconds
3	Dumbbell reverse lunge	4	12-15	60 seconds
4	Bent over dumbbell row	4	12-15	60 seconds
5	Squat jumps	4	12-15	60 seconds
6	Dumbbell clean and press	4	12-15	60 seconds
7	Reverse crunches	4	12-15	60 seconds
8	Saxon side bends	4	12-15	60 seconds
Choose a resistance that takes you close to muscle failure within the prescribed rep range.

HIIT #1

Do six laps of the following circuit, resting 60 seconds between laps.

1. Burpees x 30 seconds
2. Lunges x 30 seconds
3. Band high pulls x 30 seconds
4. Reverse crunches x 30 seconds
5. Ali shuffles x 30 seconds
6. Push-ups x 30 seconds

Full-body workout #2

	Exercise	Sets	Reps	Recovery
1	Bulgarian split squat	4	12-15	60 seconds
2	Single-arm dumbbell shoulder press	4	12-15	60 seconds
3	Dumbbell step-up	4	12-15	60 seconds
4	Band-assisted pull-up	4	12-15	60 seconds
5	Split squat jumps	4	12-15	60 seconds
6	Seated resistance band row	4	12-15	60 seconds
7	Flutter kicks	4	12-15	60 seconds
8	Side plank leg lifts	4	12-15	60 seconds
Choose a resistance that takes you close to muscle failure within the prescribed rep range.

Cardio

Choose any form of cardio you enjoy (jogging, cycling, swimming, elliptical, treadmill, rucking, walking) and do it for 40-50 minutes.

Maintain a comfortable pace throughout so you finish feeling you could have done more.

Full-body workout #3

	Exercise	Sets	Reps	Recovery
1	Single-leg Romanian deadlift	4	12-15	60 seconds
2	Renegade row	4	12-15	60 seconds
3	Dumbbell 2-second pause squat	4	12-15	60 seconds
4	Sumo deadlift high pull	4	12-15	60 seconds
5	Box jump	4	12-15	60 seconds
6	Single-arm resistance band row	4	12-15	60 seconds
7	Hanging knee raise	4	12-15	60 seconds
8	Twisting crunches	4	12-15	60 seconds
Choose a resistance that takes you close to muscle failure within the prescribed rep range.

HIIT #2

Jog for five minutes to warm up and then blast through the following workout.

• Jog 60 seconds (speed/effort 5 out of 10)
• Run 60 seconds (speed/effort 7 out of 10)
• Sprint 60 seconds (speed/effort 10 out of 10)
• Walk 60 seconds (speed/effort 3 out of 10)
• Repeat five times

12-Week Body Transformation Workout Plan – Phase Three

This is your plan for the next four weeks.

It’s your final four weeks, so it’s time to really knuckle down to some hard work.

The finish line is in sight, so grit your teeth and keep going!

Phase Two Weekly Schedule
Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Upper-body workout #1	Lower-body workout #1	HIIT #1	Upper-body workout #2	Lower-body workout #2	HIIT #2	Cardio
Walk 12k steps	12k steps	12k steps	Walk 12k steps	You got this! 12k steps	Walk 12k steps	Walk 12k steps

No rest for the wicked, or so they say, so for this last phase of training, your rest day is actually a cardio workout, so make sure you take it relatively easy.

You’ll also be 12,000 steps a day instead of 10,000, and the workouts follow a different format.

Upper body workout #1 

	Exercise	Sets	Reps	Recovery
1a	Dumbbell bench press	4	8-12	60 seconds
1b	Bent-over dumbbell rows
2a	Dumbbell shoulder press	4	8-12	60 seconds
2b	Pull-ups/chin-ups
3a	Dumbbell flys	4	8-12	60 seconds
3b	Resistance band pull-aparts
4a	Dumbbell curls	4	8-12	60 seconds
4b	Diamond push-ups
Choose a resistance that takes you close to muscle failure within the prescribed rep range.

Each exercise is paired to form a superset.

Do the first exercise, designated a), and then immediately do exercise b).

Rest for the prescribed time and then repeat the pairing to do four supersets in total.

Lower body workout #1 

	Exercise	Sets	Reps	Recovery
1	Dumbbell goblet box squat	4	8-12	60 seconds
2	Dumbbell Romanian deadlift	4	8-12	60 seconds
3	Dumbbell reverse lunge	4	8-12	60 seconds
4	Dumbbell hip thrust	4	8-12	60 seconds
5	Box jump	4	8-12	60 seconds
6	Resistance band woodchop	4	8-12	60 seconds
7	V-sits	4	8-12	60 seconds
Choose a resistance that takes you close to muscle failure within the prescribed rep range.

HIIT workout #1

Do as many rounds as possible of the following three exercises in 20-minutes.

1. 3 pull-ups
2. 6 push-ups
3. 9 squats

Upper body workout #2 

	Exercise	Sets	Reps	Recovery
1a	Dumbbell push-press	4	8-12	60 seconds
1b	Single-arm dumbbell rows
2a	Dumbbell incline bench press	4	8-12	60 seconds
2b	Incline rows
3a	Dumbbell side raises	4	8-12	60 seconds
3b	Resistance band face pulls
4a	Dumbbell hammer curls	4	8-12	60 seconds
4b	Dumbbell overhead triceps extension
Choose a resistance that takes you close to muscle failure within the prescribed rep range.

Each exercise is paired to form a superset.

Do the first exercise, designated a), and then immediately do exercise b).

Rest for the prescribed time and then repeat the pairing to do four supersets in total.

Lower body workout #2 

	Exercise	Sets	Reps	Recovery
1	Dumbbell front squat	4	8-12	60 seconds
2	Single-leg Romanian deadlift	4	8-12	60 seconds
3	Step-through lunge	4	8-12	60 seconds
4	Good morning	4	8-12	60 seconds
5	Dumbbell squat	4	8-12	60 seconds
6	Dumbbell Russian Twist	4	8-12	60 seconds
7	Hanging leg raise	4	8-12	60 seconds
Choose a resistance that takes you close to muscle failure within the prescribed rep range.

HIIT workout #2

After a warm-up, do six laps of the following circuit:

1. Burpees x 20 seconds
2. Rest 10 seconds
3. Push-ups x 20 seconds
4. Rest 10 seconds
5. Squat jumps x 20 seconds
6. Rest x 10 seconds
7. Jump rope x 20 seconds
8. Rest x 10 seconds

Cardio

Choose any form of cardio you enjoy (jogging, cycling, swimming, elliptical, treadmill, rucking, walking, etc.) and do it for 50-60 minutes.

Maintain a comfortable pace throughout so you finish feeling you could have done more.

3-Month Body Transformation Workout Plan – FAQ

Got a question about this workout plan?

You’ll probably find the answer below!

Can you really transform your body in 12 weeks?

Yes, bodybuilders do it all the time, as they diet hard and train harder in the lead-up to competitions.

During this time, they get leaner and more muscular.

That’s not to say this will be an easy process, but if you are fully committed, 3 months is enough time to transform your body.

What should my diet be like during this program?

For your nutrition plan, you should adhere to these guidelines:

• Eat mostly clean, nutritious foods such as vegetables, sweet potatoes, and lean proteins
• Consume 300-500 calories less than your TDEE (total daily energy expenditure)
• Consume one gram of protein per pound of body weight
• Enjoy a cheat meal once a week (that’s a sensible-sized treat and NOT a binge!)
• Drink at least two quarts of water a day

See the Hashi Mashi plan for more details on how to incorporate the lifestyle changes necessary for your eating plan.

This step is critical because you can rarely out-train a bad diet.

Can I do a body transformation program at home?

You bet!

This program has been specifically designed for home exercisers.

You’ll still need a little workout equipment, but nothing too exotic or expensive.

How do I do the exercises?

You’ll get more from each workout if you do the exercises correctly.

So, fire up your laptop, go to YouTube, and search for the exercise you want to do.

There are lots of good demos available, so you should have no problem learning how to do the exercises in each workout.

Alternatively, ask a personal trainer or a fitness-savvy friend.

Do I need to warm up before workouts?

Most definitely.

Warm up by doing 5-10 minutes of easy cardio, for example, walking, jogging, step-ups, or jump rope.

Follow that with a few minutes of dynamic mobility and flexibility exercises for the joints and muscles you are about to use.

At the end of each workout, spend another 5-10 minutes stretching to ease any tension and minimize post-exercise muscle soreness.

I’m a beginner – is this plan right for me?

Probably not.

It’s aimed more at exercisers with previous experience and who have been working out for a few months already.

That should be your starting point.

Therefore, get 3-6 months of consistent exercise under your belt before beginning this higher octane fat loss program.

If you’re an absolute beginner, try out any one of the following workout plans for a few months before tackling this 12-week body transformation plan:

• The Best Beginner Bodyweight Workout Plan in Only 30 Minutes
• 10 Best Calisthenics Exercises for Beginners + Workout
• Best Full Body Fat Burning Workout At Home With Dumbbells
• The 10 Best Weight Bench Exercises At Home + Workout

What is the 130-hour rule?

You may have heard of the so-called 130-hour rule.

According to its inventor, 130 hours is the length of time needed to achieve a total body transformation.

While that might hold some truth, this rule is not based on science; it’s just made up!

So, don’t worry about the 130-hour rule; transformations take as long as they take.

The harder you work and the more committed you are, the better your results will be.

Just focus on one week at a time for the next 12 weeks of workouts.

12-Week Body Transformation Workout Plan – Wrapping Up

Whether you need to drop 20 pounds or 75 pounds, there is a saying in fitness – if you want to change yourself, you’ve got to challenge yourself.

We also say that if you always do what you have always done, you’ll always get what you have always got.

In other words, to lose fat, build muscle, and transform your body, you need to commit to the process and work hard.

It’s time to get out of your comfort zone.

If the idea of starting this plan makes you feel a little nervous, that means it’s the right plan for you!

Transforming your body in 12 weeks SHOULD be a challenge.

If it isn’t, the program won’t work.

Will your transformation be easy?

Almost certainly not.

There is no magic pill to achieve your fitness goals, but your efforts will be rewarded!

And remember, it’s only 12 weeks.

And if you get through twelve weeks, which you will, more time is doable if you need to lose more weight.

Mark the start and finish date on your calendar and start ticking off the days.

Every mark is a success, taking you one step closer to a fitter, leaner, more muscular you.

Related Posts

• Body transformation: The ultimate guide; Fit Apprentice
• Top 8 Body Composition Exercises for Transformation
• 27 Sensational Ways How Deadlifts Change Your Body
• 7 Spectacular Ways How Swimming Changes Your Body
• The Best Good Morning Breakfast To Fuel Body Transformation
• 12 Sensational Ways How Running Changes Your Body and Life
• 7 Incredible Cycling Effects On Body Transformation
• Weight Training for Weight Loss Transformation Plan
• 7 Spectacular Ways How Swimming Changes Your Body
• 13 Remarkable Ways How Rowing Changes Your Body & Life
• 8 Amazing Ways How Rock Climbing Changes Your Body
• Yoga Body Transformation: How To Completely Reshape Your Physique