The three-month coaching plan for complete physique transformation

Are you ready to start your own body transformation? Try this sample workout from Shannon Dey, M.S., founder and CEO of Bombshell Fitness, a competitive training and coaching group for women athletes.

If this routine seems intense to experts, that's because it is. But if you want to shape, tone, and tone your entire body – including those pesky hot spots – this is your ultimate blueprint. The following plan is designed for the advanced athlete and is inspired by the programs Dey creates for her figure and bikini competition clients.

Dey points out that it will take at least three weeks for your metabolism to increase enough to produce results. Hence, it is very important to exercise patience, be consistent and stay positive.

This weekly training plan will toggle your workouts to prevent plateauing and bring your body to its maximum potential.

MONTH 1

Week 1: Training 1 + daily cardio

Week 2: Training 2 + daily cardio

Week 3: Training 3 + daily cardio

Week 4: Training 1 + daily cardio

MONTH 2

Week 5: Training 2 + daily cardio

Week 6: Training 3 + daily cardio

Week 7: Training 3 + daily cardio

Week 8: Training 1 + daily cardio

MONTH 3

Week 9: Training 2 + daily cardio

Week 10: Training 3 + daily cardio

Week 11: Training 2 + daily cardio

Week 12: Training 1 + daily cardio

As with most fitness plans, the recipes may need to be tailored to your specific needs and goals. Always consult a doctor before embarking on any fitness or weight loss program.

CARDIO

Hero Pictures / Getty

Hero Pictures / Getty

These cardio workouts are meant to be tough. If you can't complete your entire cardio session at the beginning, don't be discouraged. Push yourself a little further each day until you can complete the entire session at the specified pace. It can take a few weeks for the entire session to complete. You know you're at the right level when you can't make a phone call or read a book, says Dey.

Monday / Wednesday / Friday morning

Warm up: 5 minute treadmill on foot

Treadmill intervals: Rotate under seven times for a total of 35 minutes. If the speed gets too easy, increase the rate.

  • 1 minute: Incline 5, speed 4.5
  • 2 minutes: incline 5, speed 5.0
  • 3 minutes: incline 1, speed 5.5

Track sprints: Complete six 50-yard sprints with 30-second jogs

Tuesday / Thursday mornings

Warm up: 5 minutes on foot by bike or treadmill

Bike intervals: Rotate less than six times for a total of 45-50 minutes.

  • 1 minute: level 5, speed 110
  • 1 minute: level 7, speed 90
  • 1 minute: level 9, speed 80
  • 2 minutes: level 11, speed 70
  • 15 wide high jumps
  • 15 squats
  • 15 lunges on each leg
  • There are 20 high knees on each leg

WEIGHT TRAINING

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Erik Isakson / Getty

Do only one strength training session a day. Dey recommends stopping weight training and cardio sessions in the morning and evening. However, if you need to do both sessions at the same time, do the strength training first. All of the movements listed here are designed to be done quickly but in good shape.

Any strength training should last no more than 45 minutes to an hour.

Most of these sessions contain supersets, which means that the listed exercises and their repetitions should be performed consecutively without a break.

As an example, the following superset of 2 x 15 leg extensions and 2 x 15 leg curls would be performed by doing 15 leg extensions and 15 leg curls back to back, resting, and then re-doing 15 of both exercises for a total of two repetitions, or "repetitions".

Workout split 1

Monday: legs

Superset:

  • 2 x 15 leg extensions
  • 2 x 15 leg curls

Superset:

  • 4 x 20 wide leg press
  • 4 x 20 shoulder-width forging machine squats

Superset:

  • 4 x 15 leg extensions
  • 4×15 close stance hack squat

Superset:

  • 4 x 15 leg curls
  • 4 x 15 rigid legs

Tuesday: shoulders / chest / triceps

Superset:

  • 4 x 12 side elevation
  • 4 x 15 one-armed dumbbell shoulder press
  • 4 x 15 rear side elevation
  • 5 x 15 inclined press

Superset:

  • 4 x 15 pushdowns
  • 4 x 12 bench dips

Wednesday: back / biceps

  • 5 x 12 wide grip pulldowns

Superset:

  • 4 x 15 cg cable row
  • 4 x 20 hyper extensions

Superset:

  • 5 x 15 preacher's curls
  • 5 x 12 inclined dumbbell curls

Thursday: plyometry

Superset:

  • 2 x 20 leg extensions
  • 2 x 20 leg curls

Do the following exercises four times in a cycle without resting between hits. Rest 1 minute between rounds.

Superset:

  • 10 wide high jumps (Tip: Jump as high as you can and hold in a deep crouch for 5 seconds after each jump.)
  • 15 lunges on each leg
  • 10 step-up jumps on the bench on each leg
  • 15 reverse lunges on each leg
  • 10 gallop squats on each leg

Friday: bum / shoulders / back

  • 4 x 10 shoulder presses
  • 4 x 10 far-reaching pulldowns

Superset:

  • 4x 15 per leg push machine
  • 4 x 15 good morning
  • 5 x 10 high bench step-ups

Woman doing one arm rows of dumbbellsgradyreese / Getty

gradyreese / Getty

Workout split 2

Monday: quads

Superset:

  • 4 x 12 leg extensions
  • 4x 12 weighted reverse barbell lunge

Superset:

  • 4 x 15 dumbbell narrow squats
  • 4 x 12 shoulder-width hack squat

Tuesday: shoulders / triceps

Superset:

  • 4 x 12 side elevation
  • 4 x 12 seated barbell press
  • 4 x 12 high wire for rear delts

Superset:

  • 4 x 15 pushdowns
  • 4 x 15 overhead press
  • 4 x 12 bench dips

Wednesday: back / biceps

  • 6 x 12 pulldowns with wide grip

Superset:

  • 4 x 15 cable row
  • 4 x 15 one-armed row of dumbbells

Superset:

  • 5 x 12 inclined dumbbell curls
  • 5 x 15 seated dumbbell curls

Thursday: hamstrings

Superset:

  • 5 x 15 leg curls
  • 5 x 15 weighted level on the bench

Superset:

  • 5 x 12 seated leg flexion
  • 5 x 15 stiff leg
  • 5 x 15 sumo dumbbell squats

Rest 30 seconds between sets

Friday: bum / chest

Superset:

  • 4 x 15 incline fly
  • 4 x 10 inclined press

Superset:

  • 4 x 15 piston engine
  • Lift 4 x 15 stability shot put

Superset:

  • 4 x 15 sumo squats with weight
  • 4 x 15 cable kickbacks

Leg pressGilaxia / Getty Images

Gilaxia / Getty Images

Workout split 3

Monday: quads

Superset:

  • 4 x 15 leg extensions
  • 4 x 10 narrow dumbbell squats

Superset:

  • 4 x 20 shoulder-width leg presses
  • 4 x 15 lunge (jump)
  • 4 x 15 squats with a narrow forging machine

Tuesday: shoulders / triceps

Superset:

  • 4 x 10 barbell shoulder presses
  • Lift 4 x 10 barbell overhead with a wide grip
  • 4 x 10 rear side elevation
  • 6 x 8 side lifts – rest 20 seconds between sets

Superset:

  • 3 x 15 rope spines
  • 3 x 10 dumbbell nose breakers
  • 3 x 15 dumbbell setbacks

Wednesday: back / biceps

Superset:

  • 4 x 8 wide handles
  • 4 x 8 fixed row of cables

Superset:

  • 4 x 12 barbell rows with reverse grip (palms up)
  • 4 x 12 supported pull-ups
  • 5 x 15 overstretching

Superset:

  • 4 x 8 preacher curls
  • 4 x 12 seated dumbbell curls
  • 4 x 15 inclined dumbbells curl

Thursday: hamstrings

Superset:

  • 4 x 15 leg curls
  • 4 x 12 leg press

Superset:

  • 5 x 12 seated leg curls
  • 5 x 12 rigid legs

Friday: chest / butt

Superset:

  • 5×12 flat bow tie
  • Press 5 x 12 slope cheers

Superset:

  • 5 x 15 wide squat forging machine
  • 5 x 12 Bosu Ball Squat

Superset:

  • 4 x 20 overstretching
  • 4 x 15 buttocks machine

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