TOTAL

TRANSFORMATION
TOOLKIT
12 WEEK - FULL BODY - PROGRAM
INTRODUCTION AND WELCOME

INTRO
Welcome to the Total Transformation toolkit.

There are 2 programs in this series:

FULL BODY
LOWER + UPPER

Resistance training is not just about aesthetics; it

has numerous benefits for your overall well-being. It
helps you move better, develop bone strength,
manage weight, and even offset or manage
potential lifestyle diseases.

Building muscle is essential for a healthy life, and

the majority of people are not as strong as they
should be.
TRAINING PRINCIPLES FOR RESISTANCE TRAINING
Successful resistance training hinges on several principles:

PROPER FORM
This is crucial for
preventing injury
and effectively
targeting the right
muscles.

PROGRESSIVE OVERLOAD
Gradually increasing stress
on your body during exercise
by increasing the weight,
changing the tempo, or
increasing the volume

CONSISTENCY
Sticking to the same exercises for months at a
time allows your body to adapt and grow
stronger in response to specific movements.
Changing exercises too frequently can prevent
your body from adequately adapting, stalling
your progress

REST
Avoid training the same muscle
groups on consecutive days to
prevent overuse and give your
muscles time to grow.
HOW TO PROGRESS
It's important that we ensure progressive overload when
training.

To that end, I will have you working within a rep range for a
given weight.

For example, you might work within a range of 6-8 reps or 8-10
reps.

In the table below, we have an example of squats over a few

sessions.

Pay attention to the completed sets and reps. They

determining when to increase, stay or even decrease on a
weekly basis:

TARGET COMPLETED INCREASE/ STAY/

EXERCISE WEIGHT
SETS + REPS SETS + REPS DECREASE

SQUATS 4x6-8 60kg 8-8-8-7 STAY

SQUATS 4x6-8 60kg 8-8-8-8 INCREASE

SQUATS 4x6-8 65kg 6-6-6-6 STAY

SQUATS 4x6-8 65kg 7-7-7-6 STAY

SQUATS 4x6-8 65kg 8-8-7-7 STAY

SQUATS 4x6-8 65kg 8-8-8-8 INCREASE

SQUATS 4x6-8 67.5kg 8-7-7-4 DECREASE

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TIPS FOR MAXIMIZING RESISTANCE TRAINING
Your attitude and approach can make a significant impact on your results.

BE CONSISTENT
Showing up regularly matters more than any single workout.

PROGRESS OVER PERFECTION

Don't worry about the weights others are lifting. Focus on improving your own performance
over time.

RECOVERY IS KEY
Rest, nutrition, and sleep are just as important as your time in the gym.

A TYPICAL TRAINING SESSION

A successful training session requires planning and structure. Let's break it down:

1. WARM-UP (5-10 MINUTES)

Your warm-up prepares your body for the session ahead and helps to prevent injuries. It
should include:

CARDIO WARM-UP (5 MINUTES)

Start with light cardio on any machine of your choice (treadmill, stationary bike,
rowing machine, etc.). The aim is to gradually increase your heart rate and warm up
your muscles.

DYNAMIC WARM-UP
Follow up with some dynamic movements, which involves moving parts of your body
to gradually increase reach, speed of movement, or both. This could include
movements such as leg swings, arm circles, or torso twists.

WARM-UP SETS
Before you jump into your workout, perform a few sets of your planned exercise at a
lower weight. This helps to further warm up your muscles and prepare them for the
heavier lifting to come.

TYPICAL TRAINING SESSION 11

 HOW TO PERFORM THE PROGRAM
objective
The full body split aims to stimulate all major muscle groups
in a single session, providing a balanced approach to muscle
growth and overall strength development.

frequency
Aim for 3 workouts a week. Since you're targeting the entire
body each time, it's important to ensure adequate recovery.
rest
It's essential to have at least one day of rest between sessions
to allow muscles to recover.

rule
Always alternate between Full Body A and Full Body B
workouts. This ensures variety in stimuli and prevents
plateaus.

sample weeks
week 1 week 2
Day Activity Day Activity

Day 1 Full B
Day 1 Full A

Day 2 Rest
Day 2 Rest

Day 3 Full A
Day 3 Full B

Day 4 Rest
Day 4 Rest

Day 5 Full B
Day 5 Full A

Day 6 Rest
Day 6 Rest

Day 7 Rest
Day 7 Rest
ALL EXERCISE VIDEOS full a

Leg press

chest press

lat pulldown

leg curl

lateral raise

preacher curl

tricep pushdown
ALL EXERCISE VIDEOS full B

rdl

shoulder press

seated row

leg extension

lateral raise

cable bicep curl

overhead tricep extension

weeks 1-4

FULL A

ORDER exercise reps sets tempo rest

A1 leg press 10-12 3 2121 60 - 90

B1 chest press 10-12 3 2121 60 - 90

c1 lat pulldown 10-12 3 2121 60 - 90

d1 leg curl 10-12 3 2121 60 - 90

d2 lateral raise 10-12 3 2121 60 - 90

E1 Preacher curl 10-12 3 2121 60 - 90

E2 tricep pushdown 10-12 3 2121 60 - 90

6
 KEY TERMS

ORDER exercise reps sets tempo rest

4 DIGITS. DENOTE
SECONDS
DENOTED BY 1- DOWN
LETTER. IF 2- PAUSE AT DENOTED IN
RANGE OF NUMBER OF SETS
LETTERS ARE THE NAME OF EXERCISE BOTTOM SECONDS. REST
REPETITIONS TO PERFORM
SAME, IT MEANS 3 - DESCENT IN BETWEEN SETS
A SUPERSET. 4 - PAUSE AT TOP

EG 4222

6
weeks 1-4

FULL A

ORDER exercise reps sets tempo rest

A1 leg press 10-12 3 2121 60 - 90

B1 chest press 10-12 3 2121 60 - 90

c1 lat pulldown 10-12 3 2121 60 - 90

d1 leg curl 10-12 3 2121 60 - 90

d2 lateral raise 10-12 3 2121 60 - 90

E1 Preacher curl 10-12 3 2121 60 - 90

E2 tricep pushdown 10-12 3 2121 60 - 90

6
weeks 1-4

FULL B

ORDER exercise reps sets tempo rest

A1 rdl 10-12 3 2121 60 - 90

shoulder
B1 10-12 3 2121 60 - 90
press

c1 seated row 10-12 3 2121 60 - 90

d1 leg extension 10-12 3 2121 60 - 90

d2 lateral raise 10-12 3 2121 60 - 90

E1 cable bicep curl 10-12 3 2121 60 - 90

overhead tricep
E2 10-12 3 2121 60 - 90
extension

6
weeks 5-8

FULL A

ORDER exercise reps sets tempo rest

A1 leg press 8-10 3 3111 90 - 120

B1 chest press 8-10 3 3111 90 - 120

c1 lat pulldown 8-10 3 3111 90 - 120

d1 leg curl 8-10 3 3111 90 - 120

d2 lateral raise 8-10 3 3111 90 - 120

E1 preacher curl 8-10 3 3111 90 - 120

E2 tricep pushdown 8-10 3 3111 90 - 120

6
weeks 5-8

FULL B

ORDER exercise reps sets tempo rest

A1 rdl 8-10 3 3111 90 - 120

shoulder
B1 8-10 3 3111 90 - 120
press

c1 seated row 8-10 3 3111 90 - 120

d1 leg extension 8-10 3 3111 90 - 120

d2 lateral raise 8-10 3 3111 90 - 120

E1 cable bicep curl 8-10 3 3111 90 - 120

overhead tricep
E2 8-10 3 3111 90 - 120
extension

6
weeks 9-12

FULL A

ORDER exercise reps sets tempo rest

A1 leg press 5-7 3 4111 120+

B1 chest press 5-7 3 4111 120+

c1 lat pulldown 5-7 3 4111 120+

d1 leg curl 8-10 3 3111 90 - 120

d2 lateral raise 8-10 3 3111 90 - 120

E1 preacher curl 8-10 3 3111 90 - 120

E2 tricep pushdown 8-10 3 3111 90 - 120

6
weeks 9-12

FULL B

ORDER exercise reps sets tempo rest

A1 rdl 5-7 3 4111 120+

shoulder
B1 5-7 3 4111 120+
press

c1 seated row 5-7 3 4111 120+

d1 leg extension 8-10 3 3111 90 - 120

d2 lateral raise 8-10 3 3111 90 - 120

E1 cable bicep curl 8-10 3 3111 90 - 120

overhead tricep
E2 8-10 3 3111 90 - 120
extension

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