Kristen Body Transformation

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4 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This workout is the basis for your body transformation and should be filled out accurately and honestly.

Week 1 will be your test week to get you prepared for this 12 week program. The preset sets and the suggested weights in the note section for each exercise should be your basis for this week.

As you progress through each week, add weight to one exercise per day each week.

Week 2 will be the first week to change the weight used during each exercise.

Abs day is the middle of the week. This is the day you should take your progression photo and set your new statistics in body weight and measurements.

Once you complete this 12 week workout routine, take 1 week off to let your body recuperate and readjust.

Monday
Tuesday
Wednesday
Thursday
Friday

Legs & Glutes 6 exercises, 51 mins

Bodyweight Wall Squat	3x6 reps	rest: 60s
Dumbbell Lunge	2x12 reps	rest: 60s
Dumbbell Step-Up	2x12 reps	rest: 60s
Barbell Hip Thrust	3x6 reps	rest: 60s
Glute Kickback	2x12 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 20s

Back & Arms 8 exercises, 1 hr 9 mins

Cable Lat Pulldown (Wide Grip)	3x6 reps	rest: 60s
Dumbbell One-Arm Row	2x12 reps	rest: 60s
Cable Seated Row	2x12 reps	rest: 60s
Dumbbell Bicep Curl	3x12 reps	rest: 60s
Dumbbell Tricep Extension	3x12 reps	rest: 60s
Cable Standing Curl	3x15 reps	rest: 60s
Cable Shoulder Extension	3x15 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 20s

Abs 4 exercises, 25 mins

Crunch	3x20 reps	rest: 60s
Oblique Crunch	3x15 reps	rest: 60s
Leg Raise	3x10 reps	rest: 60s
Plank	3x10 reps	rest: 20s

Chest & Shoulders 6 exercises, 51 mins

Dumbbell Bench Press	3x6 reps	rest: 60s
Dumbbell Incline Bench Press	2x12 reps	rest: 60s
Dumbbell Fly	2x12 reps	rest: 60s
Dumbbell Seated Arnold Press	3x6 reps	rest: 60s
Dumbbell Lateral Raise	2x12 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 20s

Legs & Arms 6 exercises, 54 mins

Barbell Deadlift	3x6 reps	rest: 60s
Barbell Good Morning	2x12 reps	rest: 60s
Machine Leg Extension	2x12 reps	rest: 60s
Dumbbell Incline Curl	3x12 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x12 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 20s