12-Week Transformation

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12-Week Transformation - JEFIT

12-Week Transformation

Bulking

Intermediate

Machine strength

Plan Details

The 12-Week Transformation routine by justin.wessling is a 32 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

4 Phase Workout

Routine detail

Any

P2_WOC_F_W6

Est. 46 min

6 exercises

Treadmill Running

1 Set

Barbell Deep Squat

10 Sets x 4 Reps

Barbell Romanian Deadlift

3 Sets x 10 Reps

Dumbbell One-Arm Row

3 Sets x 10 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Treadmill Running

1 Set

Any

P2_WOB_W_W4

Est. 38 min

6 exercises

Burpees

3 Sets x 10 Reps

Barbell Bench Press

10 Sets x 3 Reps

Machine Lat Pulldown

3 Sets x 8 Reps

Single Arm Corner Press

3 Sets x 8 Reps

fireman walk

3 Sets x 8 Reps

Burpees

3 Sets x 10 Reps

Any

P1_WOA_M/TH_W3

Est. 51 min

6 exercises

Treadmill Running

1 Set

Barbell Squat

10 Sets x 3 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Prowler Chest Press

3 Sets x 1 Reps

Treadmill Running

1 Set

Any

P3_WOA_MThur_W7

Est. 54 min

8 exercises

Barbell Deep Squat

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Dumbbell Step-Up

3 Sets x 10 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Dumbbell Lunge

3 Sets x 10 Reps

Push-Up

3 Sets x 12 Reps

Farmer's Walk

3 Sets x 4 Reps

Any

P3_WOA_MThur_W8

Est. 56 min

8 exercises

Barbell Deep Squat

3 Sets x 10 Reps

Dumbbell Step-Up

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press

3 Sets x 12 Reps

Prowler Chest Press

3 Sets x 4 Reps

Pull-Up

3 Sets x 10 Reps

Dumbbell Lunge

3 Sets x 12 Reps

Push-Up

3 Sets x 12 Reps

Farmer's Walk

3 Sets x 4 Reps

Any

P2_WOC_F_W5

Est. 44 min

6 exercises

Treadmill Running

1 Set

Barbell Deep Squat

10 Sets x 4 Reps

Barbell Romanian Deadlift

3 Sets x 10 Reps

Dumbbell One-Arm Row

3 Sets x 10 Reps

Prowler Chest Press

3 Sets x 2 Reps

Treadmill Running

1 Set

Any

P1_WOB_T/F_W3

Est. 106 min

8 exercises

Trap Bar Deadlift

4 Sets x 12 Reps

Leverage Incline Chest Press

4 Sets x 12 Reps

Dumbbell Lunge

3 Sets x 10 Reps

Single Arm Cable Row

3 Sets x 10 Reps

Prowler Chest Press

3 Sets x 12 Reps

Standing Zottman Curls

3 Sets x 12 Reps

Reverse Crunch

3 Sets x 12 Reps

Rowing

1 Set

Any

P2_WOC_F_W4

Est. 42 min

6 exercises

Treadmill Running

1 Set

Barbell Deep Squat

10 Sets x 3 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Prowler Chest Press

3 Sets x 1 Reps

Treadmill Running

1 Set

Any

P2_WOB_W_W6

Est. 38 min

6 exercises

Burpees

3 Sets x 10 Reps

Barbell Bench Press

10 Sets x 3 Reps

Machine Lat Pulldown

3 Sets x 10 Reps

Single Arm Corner Press

3 Sets x 10 Reps

Bear Crawl

3 Sets x 2 Reps

Burpees

3 Sets x 10 Reps

Any

P3_WOA_TSat_W8

Est. 54 min

8 exercises

Barbell Sumo Deadlift

3 Sets x 10 Reps

Cable Seated Row

3 Sets x 12 Reps

Dumbbell Reverse Lunge

3 Sets x 12 Reps

Dumbbell Curl to Overhead Press

3 Sets x 15 Reps

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Cable Shoulder Extension

3 Sets x 15 Reps

Hanging Leg Raise

3 Sets x 15 Reps

Any

P2_WOA_M_W5

Est. 51 min

6 exercises

Rowing

1 Set

Trap Bar Deadlift

10 Sets x 4 Reps

Barbell Side Split Squat

3 Sets x 10 Reps

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Prowler Chest Press

2 Sets x 3 Reps

Rowing

1 Set

Any

P2_WOA_M_W6

Est. 51 min

6 exercises

Rowing

1 Set

Trap Bar Deadlift

10 Sets x 4 Reps

Barbell Side Split Squat

3 Sets x 10 Reps

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Prowler Chest Press

2 Sets x 3 Reps

Rowing

1 Set

Any

P2_WOA_M_W4

Est. 50 min

6 exercises

Rowing

1 Set

Trap Bar Deadlift

10 Sets x 3 Reps

Barbell Side Split Squat

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Prowler Chest Press

3 Sets x 2 Reps

Rowing

1 Set

Any

P2_WOB_W_W5

Est. 38 min

6 exercises

Burpees

3 Sets x 10 Reps

Barbell Bench Press

10 Sets x 3 Reps

Machine Lat Pulldown

3 Sets x 10 Reps

Single Arm Corner Press

3 Sets x 10 Reps

Bear Crawl

3 Sets x 2 Reps

Burpees

3 Sets x 10 Reps

Any

P3_WOA_MThur_W9

Est. 57 min

8 exercises

Machine Seated Leg Curl

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 12 Reps

Dumbbell Step-Up

3 Sets x 12 Reps

Machine Leg Press

3 Sets x 8 Reps

Pull-Up

3 Sets x 10 Reps

Dumbbell Lunge

3 Sets x 12 Reps

Push-Up

3 Sets x 12 Reps

Farmer's Walk

3 Sets x 4 Reps

Any

P1_WOA_M/TH_W2

Est. 39 min

7 exercises

Kettlebell Goblet Squat

3 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Dumbbell Stepups

2 Sets x 10 Reps

Single Arm Corner Press

2 Sets x 10 Reps

Prowler Chest Press

2 Sets x 12 Reps

Cable Rope Seated Row

2 Sets x 12 Reps

Pallof Press

2 Sets x 12 Reps

Any

P1_WOB_T/F_W2

Est. 36 min

7 exercises

Trap Bar Deadlift

3 Sets x 10 Reps

Leverage Incline Chest Press

2 Sets x 10 Reps

Dumbbell Lunge

2 Sets x 12 Reps

Single Arm Cable Row

2 Sets x 12 Reps

Prowler Chest Press

2 Sets x 10 Reps

Standing Zottman Curls

2 Sets x 10 Reps

Reverse Crunch

2 Sets x 10 Reps

Any

P1_WOA_M/Th_W1

Est. 37 min

7 exercises

Kettlebell Goblet Squat

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Dumbbell Stepups

2 Sets x 12 Reps

Single Arm Corner Press

2 Sets x 12 Reps

Prowler Chest Press

2 Sets x 10 Reps

Cable Seated Row to Neck

2 Sets x 10 Reps

Pallof Press

2 Sets x 10 Reps

Any

P1_WOB_T/F_W1

Est. 32 min

6 exercises

Trap Bar Deadlift

3 Sets x 12 Reps

Leverage Incline Chest Press

3 Sets x 12 Reps

Dumbbell Lunge

2 Sets x 10 Reps

Single Arm Cable Row

2 Sets x 10 Reps

Prowler Chest Press

1 Set x 2 Reps

Reverse Crunch

2 Sets x 12 Reps

Any

Cardio

Est. 62 min

1 exercise

Swimming

1 Set

Any

Cradio

Est. 62 min

1 exercise

Running

1 Set

Any

P3_WOA_TSat_W7

Est. 49 min

8 exercises

Barbell Sumo Deadlift

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 10 Reps

Dumbbell Reverse Lunge

3 Sets x 10 Reps

Dumbbell Curl to Overhead Press

3 Sets x 12 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Cable Shoulder Extension

3 Sets x 12 Reps

Hanging Leg Raise

3 Sets x 12 Reps

Any

P3_WOA_TSat_W9

Est. 54 min

8 exercises

Barbell Sumo Deadlift

3 Sets x 10 Reps

Cable Seated Row

3 Sets x 12 Reps

Dumbbell Reverse Lunge

3 Sets x 12 Reps

Dumbbell Curl to Overhead Press

3 Sets x 15 Reps

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Cable Shoulder Extension

3 Sets x 15 Reps

Hanging Leg Raise

3 Sets x 15 Reps

Any

P4_WOA_MS_10

Est. 42 min

6 exercises

Barbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Cable Upper Chest Crossover

3 Sets x 15 Reps

Pull-Up

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 15 Reps

Any

P4_WOA_MS_11

Est. 54 min

7 exercises

Barbell Bench Press

4 Sets x 8 Reps

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Cable Upper Chest Crossover

4 Sets x 15 Reps

Pull-Up

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 15 Reps

Hanging Leg Raise

3 Sets x 8 Reps

Any

P4_WOA_MS_12

Est. 46 min

6 exercises

Barbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Cable Upper Chest Crossover

3 Sets x 15 Reps

Pull-Up

3 Sets x 8 Reps

Cable Seated Row

4 Sets x 8 Reps

Cable Shoulder Extension

4 Sets x 15 Reps

Any

P4_WOB_T_10

Est. 43 min

6 exercises

Barbell Deep Squat

3 Sets x 8 Reps

Barbell Squat with Narrow Stance

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 15 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Dumbbell Deadlift

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 15 Reps

Any

P4_WOB_T_11

Est. 48 min

6 exercises

Barbell Deep Squat

4 Sets x 8 Reps

Barbell Squat with Narrow Stance

4 Sets x 8 Reps

Machine Leg Extension

4 Sets x 15 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Dumbbell Deadlift

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 15 Reps

Any

P4_WOB_T_12

Est. 48 min

6 exercises

Barbell Deep Squat

3 Sets x 8 Reps

Barbell Squat with Narrow Stance

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 15 Reps

Machine Leg Curl (Prone)

4 Sets x 8 Reps

Dumbbell Deadlift

4 Sets x 8 Reps

Machine Leg Press

4 Sets x 15 Reps

Any

P4_WOC_Th_11

Est. 48 min

6 exercises

Barbell Military Press

4 Sets x 8 Reps

Dumbbell Curl to Overhead Press

4 Sets x 8 Reps

Dumbbell Lateral Raise

4 Sets x 15 Reps

Barbell Preacher Curl

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Cable Reverse Curl

3 Sets x 15 Reps

Any

P4_WOC_Th_10

Est. 42 min

6 exercises

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Curl to Overhead Press

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 15 Reps

Barbell Preacher Curl

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Cable Reverse Curl

3 Sets x 15 Reps

Any

P4_WOC_Th_12

Est. 48 min

6 exercises

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Curl to Overhead Press

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 15 Reps

Barbell Preacher Curl

4 Sets x 8 Reps

Dumbbell Incline Curl

4 Sets x 8 Reps

Cable Reverse Curl

4 Sets x 15 Reps

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12-Week Transformation

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