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Transformation
General
Advanced
Machine strength
Plan Details
The Transformation routine by dkclassic is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
This routine is designed to pack on a lot of mass utilizing reps until failure as well as pyramids. To start each exercise you will pick a weight that provides enough resistance for the required reps. It is perfectly acceptable to utilize rest-pauses to complete the required reps so as to avoid injury. As you move up through the sets of each exercise you should be increasing the weight thus increasing the resistance; personal rule of thumb is to,increase by ten pounds for every new set. On the exercises that have 4 sets the final set should be until failure On leg day I chose to use the leg press as opposed to the squats or hack squats simply because I personally have bad knees; however, feel free to use squats as they are a great compound movement. Also to note on leg day, the adductor/abductor exercises at the end are a single set each to failure.
Routine detail
Day 1
Chest, Triceps, Lower legs
Est. 18 min
6 exercises
Barbell Bench Press
4 Sets x 20,15,12,10 Reps
Dumbbell Fly
3 Sets x 15,12,10 Reps
Cable Cross-Over
3 Sets x 15,12,10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15,12,10 Reps
Cable Shoulder Extension
4 Sets x 20,15,12,10 Reps
Machine Calf Raise
4 Sets x 20,15,12,10 Reps
Day 2
Back, Biceps & Shoulders
Est. 23 min
6 exercises
Barbell Behind the Back Shrug
3 Sets x 12 Reps
Dumbbell Arnold Press
4 Sets x 15,10,10,10 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15,12,10 Reps
T Bar Row
4 Sets x 20,15,12,10 Reps
Cable Bicep Curl
4 Sets x 20,15,12,10 Reps
Day 3
Rest
Est. 0 min
0 exercises
This day is empty
Day 4
Upper Legs (Quad Dominant)
Est. 16 min
6 exercises
Machine Leg Extension
3 Sets x 15,12,10 Reps
Machine Hip Adduction
1 Set x 10 Reps
Machine Leg Press
4 Sets x 20,15,12,10 Reps
Machine Seated Leg Curl
3 Sets x 15,12,10 Reps
Machine Leg Curl (Prone)
3 Sets x 15,12,10 Reps
Machine Hip Abduction
1 Set x 10 Reps
Day 5
Full Body Blast
Est. 19 min
7 exercises
Cable Rope Hammer Curl
3 Sets x 15,12,10 Reps
Barbell Bench Press
3 Sets x 15,12,10 Reps
Cable Seated Row
3 Sets x 15,12,10 Reps
Machine Calf Raise
3 Sets x 15,12,10 Reps
Dumbbell Shoulder Shrug
3 Sets x 15,12,10 Reps
Machine Seated Leg Curl
3 Sets x 15,12,10 Reps
Cable Shoulder Extension
3 Sets x 15,12,10 Reps
Day 6
Rest
Est. 0 min
0 exercises
This day is empty
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
