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
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
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
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
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
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_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_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
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
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_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
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
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_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_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_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_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_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_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
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_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
