[TWT] [home] TRANSFORM - Phase 1

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4 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Weeks 1-5 Ten Week Transformation - Split / Gym

Upper 1 7 exercises, 0 min

Dumbbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Dumbbell Front Raise	3x8 reps	rest: 60s
Dumbbell Around the World	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Leg Raise	3x8 reps	rest: 60s

Lower 1 7 exercises, 0 min

Barbell Bulgarian Split Squat	3x8 reps	rest: 60s
Dumbbell Hamstring Curl	3x8 reps	rest: 60s
Barbell Standing Calf Raise	3x8 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Band Hip Lift	3x8 reps	rest: 60s
Bodyweight Side Lunge	3x8 reps	rest: 60s
Cross Body Crunch	3x8 reps	rest: 60s

Upper 2 7 exercises, 0 min

Dumbbell Upright Row	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
Reverse Crunch	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s

Lower 2 7 exercises, 0 min

Kettlebell Single-Leg Deadlift	3x8 reps	rest: 60s
Dumbbell Reverse Lunge	3x8 reps	rest: 60s
Kettlebell One-Arm Swing	3x8 reps	rest: 60s
Band Good Morning	3x8 reps	rest: 60s
Glute Kickback	3x8 reps	rest: 60s
Dumbbell Squat	3x8 reps	rest: 60s
Weighted Crunch	3x8 reps	rest: 60s