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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
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
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
b. Back and Bicep
Est. 49 min
8 exercises
Dumbbell Deadlift
2 Sets x 8 Reps
Dumbbell Seated Bicep Curl
2 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 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
Preacher Curl Machine
2 Sets x 8 Reps
