Here is your complete guide to body transformation 3 months.
Introduction to Body Transformation 3 Months
The Total-body transformation 3 months Workout Plan. For serious body sculpting, this workout combines cardio and weight-lifting drills. It takes three weeks of consistent nutrition and training to increase the metabolism enough to see results, so patience, consistency, and positivity are essential. So you will learn how to make a body transformation in 3 months. What you should know about body transformation in 3 months? What is body transformation in 3 months exactly?
If you want to make a body transformation for 3 months Here is your ultimate guide.
This week-by-week training plan rotates your workouts to avoid plateauing and to challenge your body to its full potential.
Week 1 of Month 1: Body Transformation 3 Months
- Workout + Daily Cardio
- Week 2: Workout + Cardio Every Day
- Week 3: Exercise + Daily Cardio
- Week 4: Workout + Cardio Every Day
Week 5 of Month 2: Body Transformation 3 Months
- Workout + Daily Cardio
- Week 6: Workout + Cardio Every Day
- Week 7: Workout + Cardio Every Day
- Week 8: Workout + Cardio Every Day
Week 9 of Month 3: Body Transformation 3 Months
- Workout + Daily Cardio
- Week 10: Workout + Cardio Every Day
- Week 11: Workout + Cardio Every Day
- Week 12: Workout + Cardio Every Day
Prescriptions, like most fitness plans, may need to be tailored to your specific needs and goals. Before beginning any fitness or weight loss program, always consult with your doctor.
CARDIO: Body Transformation 3 Months
These cardio workouts are designed to be challenging. Don’t be discouraged if you can’t complete your entire cardio session at first. Push yourself a little further each day until you can complete the entire session at the listed pace. It may take a few weeks of building endurance to finish the entire session. If you can’t talk on the phone or read a book, you’re not working at the right level, according to Dey.
MORNINGS ON MONDAYS/WEDNESDAYS/FRIDAYS
Warm-up: 5 minutes on the treadmill
Treadmill Intervals: Repeat the following rotation seven times for a total of 35 minutes. Increase the rate if the speed becomes too easy.
- 1 minute: speed 4.5, incline 5
- 2 minutes: speed 5.0, incline 5
- Incline 1, speed 5.5, 3 minutes
- Sprints on the track: Complete six 50-yard sprints separated by 30-second jogs.
MORNINGS ON TUESDAY/THURSDAY: Body Transformation 3 Months
Warm-up with a 5-minute stationary bike ride or treadmill walk.
Bike Intervals: Repeat the following rotation six times for a total of 45-50 minutes.
- 1 minute: Level 5, 110 rpm
- One minute: 90 rpm, level 7
- One minute: Level 9, 80 rpm
- Two minutes: 70 rpm, level 11
- 15 broad high jumps
- 15 squats with a pop
- 15 lunge switches on each leg
- Each leg performs 20 high knee runs.
WEIGHT MANAGEMENT: Body Transformation 3 Months
Do no more than one weight training session per day. Dey suggests alternating between morning and evening weight training and cardio sessions. If you must do both sessions at the same time, finish the weight training first. All of the moves on this list are intended to be performed quickly but with good form.
Each weight-training session should last 45 minutes to an hour.
The majority of these sessions include supersets, which means that the exercises and repetitions listed should be performed back-to-back, with no rest in between.
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For example, to perform the following superset of 2 x 15 leg extensions and 2 x 15 leg curls, complete 15 leg extensions and 15 leg curls back to back, rest, and then repeat 15 of both exercises for a total of two repetitions or “reps.”
WORKOUT SPLIT 1: Body Transformation 3 Months
LEG SUPERSET: MONDAY
- Leg extension 2 x 15
- Superset: 2 x 15 leg curls
- Leg press 4 x 20 wide
- Superset: 4 x 20 shoulder-width smith machine squats
- Leg extensions 4 x 15
- Superset: 4 x 15 narrow stance hack squats
- Leg curls 4 x 15 reps
- 4 x 15 rigid legs
Tuesday’s Shoulder/Chest/Triceps Superset:
- Side lateral raise 4 x 12
- 4 x 15 dumbbell shoulder press with one arm
- 4 x 15 lateral raise in the back
- incline press 5 x 15 reps
Superset:
- 4 x 15 pushups
- Bench dips 4 x 12
- Wednesday: Biceps/Back
- 5 x 12 pulldowns with a wide grip
The Superset:
- Rowing 4 x 15 cg
- Superset: 4 x 20 hyper extensions
- Preacher curls 5 x 15
- incline dumbbell curls 5 x 12
- Plyometrics Superset: Thursday
- 2 sets of 20 leg extensions
- Leg curls 2 x 20
- Perform the following exercises four times in a row, without resting in between. 1 minute rest between rounds
Superset:
- 10 broad high jumps (Tip: After each jump, jump as high as possible and hold for 5 seconds in a deep squat.)
- 15 lunge switches on each leg
- 10 stepup jumps on each leg on the bench
- 15 reverse lunges per leg
- 10 gallop squats per leg
Friday is Butt/Shoulder/Back day.
- Shoulder press 4 x 10
- Pull downs with a 4 x 10 wide-grip
Superset:
- 4 x 15 leg butt machine
- 15 good mornings in a row
- Step-ups on a 5 x 10 bench
WORKOUT SPLIT 2:
QUAD SUPERSET: MONDAY
- Leg extensions 4 x 12
- Superset: 4×12 weighted reverse barbell lunges
- 4 x 15 narrow squats with dumbbells
- 4 x 12 hack squat at shoulder width
Tuesday: Shoulder and triceps superset:
- Side lateral raise 4 x 12
- seated barbell press 4 x 12
- Rear delts 4 x 12 high rope pull
Superset:
- 4 x 15 pushups
- Overhead press 4 x 15 reps
- Bench dips 4 x 12
Wednesday: Biceps/Back
- wide-grip pulldowns 6 x 12
Superset:
- Row of 4 x 15 cables
- 4 x 15 dumbbell row with one arm
The Superset:
- incline dumbbell curl 5 x 12
- seated dumbbell curl 5 x 15
Thursday: Hamstrings Workout:
- Leg curls 5 x 15
- Superset: 5 x 15 weighted step ups on the bench
- Leg curl 5 x 12 seated
- stiff leg 5 x 15
- Squat with 5 x 15 sumo dumbbells
- Rest for 30 seconds between sets.
Butt/Chest Superset: Friday
- incline fly 4 x 15
- incline press 4 x 10 reps
Superset:
- butt machine 4 x 15
- Superset: 4 x 15 stability ball butt raises
4 x 15 weighted sumo squats 4 x 15 cable butt kickbacks
WORKOUT SPLIT 3:
QUAD SUPERSET: MONDAY
- Leg extensions 4 x 15
- Squats with 4 x 10 narrow dumbbells
Superset:
- Leg press 4 x 20 shoulder width
- 4 x 15 switch lunges, followed by 4 x 15 narrow-stance smith machine squats
Tuesday: Shoulder and triceps superset:
- 4 x 10 shoulder press with a barbell
- Raise a 4 x 10 wide-grip barbell over your head.
- 4 x 10 lateral raise in the back
- 6 x 8 side lateral raises with a 20-second rest in between sets
Superset:
- 3 sets of 15 rope pushdowns
- Dumbbell nose crushers 3 x 10
- 3 sets of 15 dumbbell kickbacks
Wednesday: Biceps/Back Superset:
- Pull downs with a 4 x 8 wide-grip
The Superset:
4 x 8 close-grip seated cable row
- reverse-grip 4 x 12 (palms up) rowing with a barbell
- 4 x 12 pull-ups with assistance
- 5 sets of 15 hyperextensions
Superset:
- Preacher curls 4 x 8
- seated dumbbell curl 4 x 12
- 4 sets of 15 incline dumbbell curls
Thursday: Hamstrings Workout:
- Leg curls 4 x 15 reps
- Leg press 4 x 12
Superset:
- 5 sets of 12 seated leg curls
- 5 x 12 rigid legs
Friday: Chest and Butt Superset:
- 5 x 12 incline cheer press 5 x 12 flat fly
Superset:
- Superset: 5 x 15 wide smith machine squat 5 x 12 Bosu ball squat
- 4 sets of 20 hyperextension
- glute machine 4 x 15
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