BodyMorph 12 week transformation
General
Beginner
Dumbbell
Plan Details
The BodyMorph 12 week transformation routine by sully3169 is a 21 day workout plan. It is a beginner level plan to achieve general fitness goals.
There are three different sets of programs here. You’ll alternate which program you follow each week. You won’t do the same workout twice in a row throughout the entire process. One week will focus on power and strength, the next hypertrophy(muscle building) , and the final one will help with conditioning and muscular endurance. The training days will change and muscle groups you train will change. Each week will have its own different type of cardio too so you can burn calories different ways just like you'll train the muscles in a different way. Power and strength weeks do 1-2 Tabatas for the muscle groups worked either at the end of your workout or on rest days. Muscle building weeks do HIIT sessions either after workouts or on rest days. On muscle endurance weeks do 39 min LISS cardio on rest days
Routine detail
Day 1
Chest - Side Delts - Triceps
Est. 54 min
6 exercises
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Y Raise
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Day 2
Chest-Front Delt-Tricep Tabatas
Est. 55 min
4 exercises
Barbell Incline Bench Press
8 Sets x 10 Reps
Dumbbell Uppercut
8 Sets x 10 Reps
Band speed Tricep pressdowns
8 Sets x 10 Reps
Rowing
1 Set
Day 3
Back - Rear Delts - Biceps
Est. 63 min
6 exercises
Barbell Pendlay Row
5 Sets x 6 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 6 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Day 4
Back, Rear Delt, Bicep Tabatas
Est. 54 min
5 exercises
Cable Shoulder Extension
8 Sets x 20 Reps
Band Sword Raises
8 Sets x 20 Reps
Surfer [TG]
8 Sets x 20 Reps
Band Alternating Bicep Curl
8 Sets x 20 Reps
Battle rope hiit
8 Sets x 10 Reps
Day 5
Legs and Abs
Est. 85 min
10 exercises
Barbell Bench Squat
3 Sets x 5 Reps
Barbell Bench Squat
3 Sets x 5 Reps
Barbell Sumo Deadlift
4 Sets x 5 Reps
Barbell Hip Thrust
5 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Cable Seated Crunch
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Hanging Knee Raise Rotation
3 Sets x 10 Reps
Day 6
Functional Firestorm HIIT
Est. 24 min
6 exercises
Dumbbell Dead Lunge Curl
3 Sets x 10 Reps
Pushup Pike alternating toe touch
3 Sets x 10 Reps
Thruster Row
3 Sets x 10 Reps
Dumbbell Swing Squat Thrust
3 Sets x 10 Reps
Bridge Press
3 Sets x 10 Reps
Slam Burpee
3 Sets x 10 Reps
Day 7
Active Recovery
Est. 0 min
0 exercises
This day is empty
Day 8
Chest and Side Delts
Est. 42 min
5 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 8 Reps
Pec Deck
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
CrossBody Front Raises
3 Sets x 12 Reps
Day 9
Back and Rear Delt
Est. 43 min
5 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Y Raise
3 Sets x 12 Reps
Day 10
HIIT
Est. 0 min
0 exercises
This day is empty
Day 11
Arms and Abs
Est. 69 min
8 exercises
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Decline Bench Leg Raise
3 Sets x 12 Reps
Day 12
Legs
Est. 42 min
5 exercises
Landmine goblet/front squat
3 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Landmine Calf Raise
3 Sets x 12 Reps
Day 13
HIIT
Est. 0 min
0 exercises
This day is empty
Day 14
Active Recovery
Est. 0 min
0 exercises
This day is empty
Day 15
Chest and Bsck
Est. 37 min
6 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Day 16
Cardio
Est. 32 min
1 exercise
Elliptical Training
1 Set
Day 17
Shoulders and abs
Est. 35 min
7 exercises
Barbell Shoulder Press
3 Sets x 12 Reps
Dumbbell L Raises
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Cable Seated Crunch
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 15 Reps
Cross Body Crunch
3 Sets x 15 Reps
Day 18
Biceps and Triceps
Est. 45 min
8 exercises
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Cable High Pulley Tricep Extension
3 Sets x 12 Reps
Weight Plate Reverse Curl
3 Sets x 12 Reps
Dumbbell Tricep Kickback
3 Sets x 12 Reps
Day 19
Legs
Est. 48 min
7 exercises
Dumbbell Goblet Squat
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Landmine Leg Press
4 Sets x 25 Reps
Barbell Seated Calf Raise
3 Sets x 20 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Day 20
Cardio
Est. 32 min
1 exercise
Elliptical Training
1 Set
Day 21
Cardio
Est. 32 min
1 exercise
Elliptical Training
1 Set
