TOTAL

TRANSFORMATION
TOOLKIT
12 WEEK - LOWER + UPPER - 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

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

 HOW TO PERFORM THE PROGRAM
objective
This split is designed to give specific focus to both upper and
lower body muscle groups throughout the week, with a
balanced approach to ensure optimal recovery and growth.

frequency
You'll be doing 4 workouts per week, alternating between
upper and lower body sessions.
rest
While it's okay to train on consecutive days since you're
working different muscle groups, ensure there's a day of rest
between similar sessions.

rule
Always alternate between Lower and Upper workouts to
provide balanced muscle stimulation and prevent
overtraining.

sample weeks
week 1 week 2
Day Activity Day Activity

Day 1 Lower
Day 1 Lower

Day 2 Rest
Day 2 Upper

Day 3 Upper
Day 3 Rest

Day 4 Lower
Day 4 Lower

Day 5 Rest
Day 5 Upper

Day 6 Upper
Day 6 Rest

Day 7 Rest
Day 7 Rest
ALL EXERCISE VIDEOS LOWER

reverse lunge

BGS

CL SPLIT SQUAT

Leg press

rdl

leg extension

leg curl
ALL EXERCISE VIDEOS UPPER

chest press

shoulder press

seated row

lat pulldown

cable bicep curl

preacher curl

tricep pushdown

overhead tricep extension

 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

LOWER

ORDER exercise reps sets tempo rest

A cl split squat 10-12 3 2121 60 - 90

B leg press 10-12 3 2121 60 - 90

C DB RDL 10-12 3 2121 60 - 90

C leg extension 10-12 3 2121 60 - 90

D leg curl 10-12 3 2121 60 - 90

6
weeks 1-4

UPPER

ORDER exercise reps sets tempo rest

A1 Chest press 10-12 3 2121 60 - 90

B1 shoulder press 10-12 3 2121 60 - 90

B2 seated row 10-12 3 2121 60 - 90

C1 lat pulldown 10-12 3 2121 60 - 90

d1 Cable bicep curl 10-12 3 2121 60 - 90

d2 tricep pushdown 10-12 3 2121 60 - 90

6
weeks 5-8

LOWER

ORDER exercise reps sets tempo rest

A reverse lunge 8-10 3 3111 90 - 120

B leg press 8-10 3 3111 90 - 120

C leg extension 8-10 3 3111 90 - 120

D leg curl 8-10 3 3111 90 - 120

6
weeks 5-8

UPPER

ORDER exercise reps sets tempo rest

A1 lat pulldown 8-10 3 3111 90 - 120

incline
B1 8-10 3 3111 90 - 120
chest press

c1 seated row 8-10 3 3111 90 - 120

c2 lateral raise 8-10 3 3111 90 - 120

d1 preacher curl 8-10 3 3111 90 - 120

overhead
d2 8-10 3 3111 90 - 120
tricep extension

6
weeks 9-12

LOWER

ORDER exercise reps sets tempo rest

A BGS 5-7 3 4111 90 - 120

B LEG PRESS 5-7 3 4111 90 - 120

C RDL 5-7 3 4111 90 - 120

D LEG EXT 8-10 3 3111 90 - 120

E leg curl 8-10 3 3111 90 - 120

6
weeks 9-12

UPPER

ORDER exercise reps sets tempo rest

A shoulder press 5-7 3 4111 120+

B1 seated row 5-7 3 4111 120+

B2 chest press 5-7 3 4111 120+

c1 lateral raise 8-10 3 4111 120+

d1 preacher curl 8-10 3 3111 90 - 120

d2 tricep pushdown 8-10 3 3111 90 - 120

6
QUESTIONS?
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