12 Weeks Body Transformation Challenge

Looking to get in shape then follow this Intermediate gym workout for men to get in shape workout plan to gain muscles and lose fat. Remember you must have good fitness level before follow this workout plan. This workout can help you to get in shape fast but only if you follow your given diet strictly and remember always go easy on workout for first few days you must learn about every exercise proper techniques then start pushing your muscles and body what extend possible for you.

You must learn about proper warm up and cool down after workout. click on names to find How to Warm-up before workout? and How to Cool-down after workout?. You must also learn about Static Stretching for avoid DOMS. Delayed-onset muscle soreness (DOMS) is muscle pain that begins after you’ve worked out.

It is also advisable to start with light-weight a few 2-3 sets of your first exercise and consider it as your part of the warm-up. if doing bodyweight workout then your body must be proper warm-up before workout. Instead of body-weights exercise you also can choose a treadmill or cross-trainer as your warm-up for 10-15 minutes before workout.

5 Principles of Training:

1.Overload.
2.Specificity.
3.Progression.
4.Variation.
5.Reversibility.

Note – Click on Any Exercise Name you can get the full guide video.

Day 1 Monday: Chest and Back

Chest:

Exercises:
1. Pec Deck Chest Fly
Sets 3 Reps 15 Rest 1 Min
2. Regular Grip Incline Barbell Bench Press
Sets 4 Reps 15 Rest 1 Min
3. Regular Grip Flat Barbell Bench Press
Sets 3 Reps 15 Rest 1 Min
4. Incline Dumbbell Chest Fly
Sets 3 Reps 15 Rest 1 Min

Back:

1. Wide Grip Lat Pull Down
Sets 3 Reps 15 Rest 1 Min
2. Close Grip Front Lat Pull Down
Sets 3 Reps 15 Rest 1 Min
3. Single Arm Dumbbell Row
Sets 3 Reps 15 Rest 1 Min
4. Hyperextension
Sets 3 Reps 5 Rest 1 Min

Day 2 Tuesday: Abdominal and Cardio

Abdominal:

Exercises:
1. X-Crunches
Sets 3 Reps 5 Rest 1 Min
2. Cross over Crunch with Reach
Sets 3 Reps 5 Rest 1 Min
3. Plank Jacks
Sets 3 Reps 5 Rest 1 Min
4. Seated Machine Crunches
Sets 3 Reps 5 Rest 1 Min
5. Hanging Leg Raises Toes to Bar
Sets 3 Reps 5 Rest 1 Min
6. Standing Oblique Crunch
Sets 3 Reps 5 Rest 1 Min

Cardio:

After Workout Cardio – Constantly 15 min Medium to High Level Intensity Cardio on Treadmill (Speed 8-10 KMPH)

Day 3 Wednesday: Thighs and Calves

Thighs:

Exercises:
1. Barbell Squat
Sets 3 Reps 5 Rest 1 Min
2. Leg Press
Sets 4 Reps 15 Rest 1 Min
3. Leg Extension
Sets 3 Reps 15 Rest 1 Min
4. Lying Leg Curl
Sets 3 Reps 15 Rest 1 Min
5. Stiff leg hamstring Dead lift
Sets 3 Reps 5 Rest 1 Min

Calves:

1. Standing Calf Raises Machine
Sets 3 Reps 20 Rest 1 Min
2. Seated Calf Raise Toes Pointed Straight Forward
Sets 3 Reps 20 Rest 1 Min

Day 4 Thursday: Shoulders with Plank Hold

Shoulders:

Exercises:
1. Machine Shoulder Press
Sets 3 Reps 15 Rest 1 Min
2. Incline Bench Front Barbell Raise
Sets 4 Reps 15 Rest 1 Min
3. Seated Barbell Shoulder Press
Sets 3 Reps 15 Rest 1 Min
4. Upright Barbell Row
Sets 3 Reps 15 Rest 1 Min
5. Dumbbell Shrugs

Plank Hold:

1. Body weight Plank Hold
Sets 5 Hold for 2 Minute Rest 1 Min

Day 5 Friday: Arms and Cardio

Biceps:

Exercises:
1. Standing Wide Grip Barbell Cable Curl
Sets 3 Reps 15 Rest 1 Min
2. Ez Bar Preacher Curl
Sets 4 Reps 15 Rest 1 Min
3. Standing Ez-Bar Biceps Curl
Sets 3 Reps 15 Rest 1 Min
4. Reverse Barbell Curl
Sets 3 Reps 15 Rest 1 Min

Triceps:

1. Seated Ez-Bar Overhead Triceps Extension
Sets 3 Reps 15 Rest 1 Min
2. Barbell Skull Crushers
Sets 3 Reps 15 Rest 1 Min
3. Cable Push Down
Sets 3 Reps 15 Rest 1 Min

Forearms:

1. Seated Palm Up Barbell Wrist Curl
Sets 3 Reps 15 Rest 1 Min
2. Standing Palms Up Behind The back Wrist Curl
Sets 3 Reps 15 Rest 1 Min

Cardio:

After Workout – Constantly 25-35 min Slow to High Level Cardio on Cross Trainer (Resistance Level 4 to 8, Rpm above 60)

Day 6 Saturday: Legs

Legs:

Exercises:
1. Barbell Front Squat
Sets 3 Reps 5 Rest 1 Min
2. Leg Press
Sets 4 Reps 15 Rest 1 Min
3. Leg Extension
Sets 3 Reps 15 Rest 1 Min
4. Lying Leg Curl
Sets 3 Reps 15 Rest 1 Min
5. Stiff leg hamstring Dead lift
Sets 3 Reps 5 Rest 1 Min

5. Standing Calf Raises Machine
Sets 5 Reps 25 Rest 1 Min

Day 7 Sunday: Rest

Rest For Recovery
You should follow this workout plan for 8 weeks to 12 weeks.

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Disclaimer:

We serve as coaches, mentors, and guides who help you reach your health, fitness, and wellness goals. Each individual’s health, fitness, and nutrition success depends on his or her background, dedication, desire, and motivation. The information we provide is based on our personal experience as an online fitness trainer & nutritionist. So You must consult with your physician before following any training or diet plans on this website. Because all individuals are different so as their medical and training history & the same way they need personalized diet and training plan according to their specific needs.