Intermediate
Total Body Transformation
A comprehensive 12-week program designed to build lean muscle and burn fat through a combination of strength training and cardio.
Program Length
12 weeks
Sessions/Week
4
Workout Time
45-60 min
Category
Full Body
Program Overview
This program combines compound movements with isolation exercises to maximize muscle growth while maintaining a high metabolic rate for fat loss.
Key Benefits
- Build lean muscle mass
- Increase metabolic rate
- Improve cardiovascular fitness
- Enhanced strength and endurance
- Better body composition
Required Equipment
DumbbellsResistance BandsPull-up Bar
Weekly Training Schedule
Upper Body Push Workout
Bench Press
Control the descent, explosive push
Sets
4
Reps
8-10
Rest
90s
Overhead Press
Keep core tight throughout
Sets
3
Reps
10-12
Rest
60s
Dumbbell Flyes
Slight bend in elbows
Sets
3
Reps
12-15
Rest
45s
Lateral Raises
Lead with elbows
Sets
4
Reps
15-20
Rest
30s
Ready to Transform Your Body?
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