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12 Week Transformation 1/3
General
Intermediate
Machine strength
Plan Details
The 12 Week Transformation 1/3 routine by kjson is a 31 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Leg Day
Est. 76 min
5 exercises
Elliptical Training
1 Set
Machine Leg Press
5 Sets x 15 Reps
Machine Seated Leg Curl
5 Sets x 15 Reps
Machine Leg Extension
5 Sets x 20 Reps
Hack Squat
5 Sets x 20 Reps
Day 2
Chest/Triceps
Est. 62 min
6 exercises
Elliptical Training
1 Set
Dumbbell Bench Press
6 Sets x 10 Reps
Dumbbell Incline Fly
2 Sets x 15 Reps
Dumbbell Pullover
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Day 3
Rest Day
Est. 22 min
1 exercise
Elliptical Training
1 Set
Day 4
Back/Biceps
Est. 96 min
8 exercises
Elliptical Training
1 Set
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Cable Shoulder Extension
7 Sets x 15 Reps
Dumbbell Concentration Curl on Stability Ball
5 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Cable One-Arm Bicep Curl
3 Sets x 20 Reps
Day 5
Shoulders/Calves/Abs
Est. 94 min
7 exercises
Elliptical Training
1 Set
Barbell Seated Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Barbell Upright Row
3 Sets x 21 Reps
Dumbbell Lateral Raise (Prone)
7 Sets x 15 Reps
Sit-Up
3 Sets x 20 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 20 Reps
Day 6
Rest Day
Est. 22 min
1 exercise
Elliptical Training
1 Set
Day 7
Leg Day
Est. 114 min
7 exercises
Elliptical Training
1 Set
Machine Leg Extension
2 Sets x 25 Reps
Machine Seated Leg Curl
2 Sets x 25 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 50 Reps
Machine Leg Extension
1 Set x 25 Reps
Machine Seated Leg Curl
1 Set x 25 Reps
Day 8
Chest/Triceps
Est. 141 min
9 exercises
Elliptical Training
1 Set
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 18 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 18 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 7 Reps
Barbell Tricep Press (Supine)
3 Sets x 7 Reps
Barbell Pullover and Press
3 Sets x 7 Reps
Day 9
Rest Day
Est. 22 min
1 exercise
Elliptical Training
1 Set
Day 10
Shoulders
Est. 99 min
7 exercises
Elliptical Training
1 Set
Smith Machine Shoulder Press
5 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 20 Reps
Machine Reverse Fly
8 Sets x 15 Reps
Day 11
Calves/Abs
Est. 54 min
4 exercises
Elliptical Training
1 Set
Machine Calf Raise
6 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Day 12
Back/Biceps
Est. 94 min
8 exercises
Elliptical Training
1 Set
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 16 Reps
Dumbbell Hammer Curl
4 Sets x 20 Reps
Preacher Curl Machine
4 Sets x 16 Reps
EZ Bar Curl
4 Sets x 10 Reps
Day 13
Rest Day
Est. 22 min
1 exercise
Elliptical Training
1 Set
Day 14
Leg Day
Est. 109 min
4 exercises
Elliptical Training
1 Set
Machine Leg Extension
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Hack Squat
4 Sets x 50 Reps
Day 15
Chest/Triceps
Est. 118 min
10 exercises
Elliptical Training
1 Set
Barbell Seated Twist
1 Set x 300 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Dip
3 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Tricep Push-Up
3 Sets x 15 Reps
Bench Dip
3 Sets x 15 Reps
Day 16
Back/Biceps
Est. 111 min
9 exercises
Elliptical Training
1 Set
Barbell Seated Twist
1 Set x 300 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Dumbbell Bent-Over Row
3 Sets x 17 Reps
Machine Assisted Chin-Up
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 14 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 14 Reps
Barbell Spider Curl
3 Sets x 20 Reps
Day 17
Rest Day
Est. 22 min
1 exercise
Elliptical Training
1 Set
Day 18
Rest Day
Est. 22 min
1 exercise
Elliptical Training
1 Set
Day 19
Shoulders/Calves/Abs
Est. 117 min
8 exercises
Elliptical Training
1 Set
Barbell Seated Twist
1 Set x 300 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Front Raise
3 Sets x 15 Reps
Machine Shoulder Press
4 Sets x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
7 Sets x 15 Reps
Machine Calf Raise
6 Sets x 20 Reps
Sit-Up
3 Sets x 20 Reps
Day 20
Leg Day
Est. 114 min
5 exercises
Elliptical Training
1 Set
Barbell Seated Twist
1 Set x 300 Reps
Machine Leg Extension
3 Sets x 100 Reps
Machine Leg Press
5 Sets x 30 Reps
Hack Squat
5 Sets x 30 Reps
Day 21
Rest Day
Est. 22 min
1 exercise
Elliptical Training
1 Set
Day 22
Rest Day
Est. 22 min
1 exercise
Elliptical Training
1 Set
Day 23
Back/Biceps
Est. 99 min
8 exercises
Elliptical Training
1 Set
Barbell Seated Twist
1 Set x 300 Reps
Leverage Machine High Row
5 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Preacher Curl Machine
5 Sets x 3 Reps
EZ Bar Curl
4 Sets x 3 Reps
Day 24
Shoulders [Rep>Drop1]
Est. 70 min
5 exercises
Elliptical Training
1 Set
Barbell Seated Twist
1 Set x 300 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Dumbbell Lateral Raise (Prone)
1 Set x 30 Reps
Day 25
Chest [Rep>Drop1>Drop2>Drop3]
Est. 65 min
5 exercises
Elliptical Training
1 Set
Barbell Seated Twist
1 Set x 300 Reps
Machine Fly
5 Sets x 3 Reps
Machine Inner Chest Press
3 Sets x 3 Reps
Dumbbell Incline Fly
3 Sets x 3 Reps
Day 26
Rest Day
Est. 22 min
1 exercise
Elliptical Training
1 Set
Day 27
Rest Day
Est. 22 min
1 exercise
Elliptical Training
1 Set
Day 28
Leg Day [LP 20x4 bottom to top] [LE Rep>D1>D2>D3]
Est. 93 min
5 exercises
Elliptical Training
1 Set
Barbell Seated Twist
1 Set x 300 Reps
Machine Leg Press
3 Sets x 85 Reps
Barbell Squat
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 4 Reps
Day 29
Triceps/Calves/Abs
Est. 100 min
8 exercises
Elliptical Training
1 Set
Barbell Seated Twist
1 Set x 300 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 4 Reps
Barbell Bench Press (Close Grip)
5 Sets x 3 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 3 Reps
Machine Calf Raise
7 Sets x 20 Reps
Weighted Crunch
4 Sets x 12 Reps
Hanging Knee Raise
2 Sets x 17 Reps
Day 30
Rest Day
Est. 22 min
1 exercise
Elliptical Training
1 Set
Day 31
Rest Day
Est. 22 min
1 exercise
Elliptical Training
1 Set
