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Transformation
General
Advanced
Machine strength
Plan Details
The Transformation routine by nickgz is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
12 week programn
Routine detail
Any
c. Shoulders and Abs
Est. 88 min
12 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Smith Machine Shrug
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
2 Sets x 7 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Side Bridge
3 Sets
Plank
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Any
d. Legs
Est. 75 min
8 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Dumbbell Lateral Lunge with Bicep Curl
2 Sets x 8 Reps
Any
a. Chest and Triceps
Est. 76 min
9 exercises
Barbell Decline Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 8 Reps
Any
b. Back and Bicep
Est. 49 min
8 exercises
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Preacher Curl Machine
2 Sets x 8 Reps
Pull-Up
4 Sets
Smith Machine Bent-Over Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Deadlift
2 Sets x 8 Reps
Dumbbell Seated Bicep Curl
2 Sets x 8 Reps
