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HomeBodybuildingThe Final 3-Month Male Physique Transformation Plan

The Final 3-Month Male Physique Transformation Plan

For those who’re a man who needs to construct muscle and lose fats shortly, you’re in the suitable place.

This male 3-month physique transformation plan teaches you how one can carve out a fitter physique in simply 12 weeks.

Learn on to be taught which workouts it’s worthwhile to do to quickly construct muscle, how one can construction cardio exercises that will help you lose fats like clockwork, the perfect weight loss plan and dietary supplements for reinforcing your progress, and extra.


The Final 3-Month Physique Transformation Plan for Males

The Ultimate 3-month body transformation plan for men

This male 3-month physique transformation plan contains the proper mixture of energy coaching and cardio to rework your physique quick. The schedule above exhibits you how one can arrange your coaching for 4 weeks; all you must do is observe it precisely and repeat it 3 times back-to-back.

Don’t skip your relaxation days, both. This newbie exercise plan for males is brief and intense, so you must give your physique time to get better to maximise your outcomes.

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Energy Exercises

Most exercise routines for males to shed pounds and construct muscle emphasize high-rep, pump-style coaching and advocate doing too many machine and isolation workouts.

It is a mistake.

If you wish to maximize the fat-burning results of energy coaching, right here’s what it’s worthwhile to concentrate on:

  • Compound workouts: A compound train is any train that targets a number of muscle teams without delay, such because the squat, deadlift, and bench and overhead press. 

Research present that compound workouts produce the best will increase in metabolic price, muscle mass, and energy, which implies they’re the perfect sort of train for rising fats loss.

  • Heavy weightlifting: Analysis exhibits that lifting weights 75-to-85% of your one-rep max (weights that you are able to do 6-to-12 reps with earlier than failing) helps you construct extra muscle and burn extra fats than coaching with lighter weights. 
  • Progressive overload: One of the best ways to construct muscle and thus maximize the fat-burning results of weightlifting is to try so as to add weight or reps to each train in each exercise. This is named progressive overload, and it’s the only most essential driver of muscle development.

The basic “push pull legs” routine is the premise for this 3-month exercise plan as a result of it emphasizes upper-body coaching, which is the world of the physique most males need to develop, whereas together with sufficient lower-body work to make sure you construct a balanced physique.

Do the exercises precisely as they’re laid out, utilizing the rep ranges and relaxation instances offered.



And should you just like the look of this program, however need much more choices, together with a 4- and 5-day exercise routine for males to shed pounds and construct muscle, take a look at my best-selling health e-book for males, Larger Leaner Stronger.

(Or should you’d like much more particular recommendation about what energy coaching program is true in your circumstances and objectives, take the Legion Energy Coaching Quiz, and in lower than a minute, you’ll know the proper energy coaching program for you. Click on right here to test it out.)

Right here’s how one can do every train:



  1. Place your toes barely narrower than shoulder-width aside along with your toes pointed barely out. Transfer a loaded barbell over your midfoot, so it’s about an inch out of your shins.
  2. Take a deep breath into your stomach, then place your palms on the bar simply exterior your shins along with your palms going through you.
  3. Flatten your again and drive your physique upward and barely again by pushing via your heels till you’re standing up straight.
  4. Reverse the motion and return to the beginning place.

Tip: For those who can’t do typical deadlifts, attempt the sumo or trap-bar deadlift as an alternative. They’re each as efficient as the standard deadlift, however some folks discover them extra comfy.

One-Arm Dumbbell Row

18.PULL-One Arm Dubbell Row (1)

  1. Maintain a dumbbell in your proper hand. 
  2. Plant your left knee and hand firmly on a bench, your proper foot on the ground a foot or two from the bench, and let your proper arm (the one holding the dumbbell) cling straight down towards the ground). 
  3. Holding your again straight, pull the dumbbell upward till it touches your torso, after which return the dumbbell to the beginning place.
  4. When you’ve accomplished the specified variety of reps, repeat the method along with your left arm.

Lat Pulldown

latpulldownback (1)

  1. Alter the thigh pad of a lat pulldown machine in order that it locks your decrease physique in place. 
  2. Arise and seize the bar. Whereas preserving your grip on the bar and your arms straight, sit down, permitting your physique weight to drag the bar down with you. 
  3. Nudge your thighs beneath the thigh pads and plant your toes flat on the ground.
  4. Pull the bar towards your chest. 
  5. As soon as the bar is beneath your chin (or touches your chest, if you wish to make the train tougher), reverse the motion and return to the beginning place. 

Dumbbell Rear Lateral Increase

28.PULL-Dumbbell Rear Lateral Raise

  1. Whether or not standing or seated, bend on the hips so your higher physique is as near parallel to the ground as potential.
  2. Maintain a dumbbell in every hand, and whereas preserving your again flat, raise the dumbbells out to the aspect till your higher arm is parallel to the ground.
  3. You don’t should preserve your arms completely straight—having a slight bend in your elbows is often extra comfy.
  4. Reverse the motion and return to the beginning place.

Bench Press

1.PUSH-Barbell Bench Press (1)

  1. Lie on a flat bench along with your toes flat on the ground, immediately beneath your knees. 
  2. Pull your shoulder blades collectively and down, and with out lifting your butt or shoulders off the bench, barely arch your again. 
  3. Seize the bar along with your palms barely wider than shoulder-width aside, take a deep breath, brace your core, and unrack the barbell.
  4. Deliver the barbell to the center of your chest, ensuring to maintain your elbows tucked at a couple of 45-degree angle relative to your physique. 
  5. When the bar touches your chest, explosively press the bar again to the beginning place.

Overhead Press

7.PUSH-Standing Barbell Overhead Press (1)

  1. Set a barbell in a rack on the similar top as your higher chest. 
  2. Grip the bar with a shoulder-width grip and your palms going through away from you. 
  3. Unrack the barbell and take a small step backward with every foot, preserving your wrists stacked over your elbows, and your elbows tucked near your sides.
  4. Plant your toes simply exterior of shoulder-width, and arch your higher again sufficient so the bar is immediately over your midfoot and your head is barely behind the bar. 
  5. Take a deep breath into your abdomen and tighten your core muscle tissue, squeeze your glutes as exhausting as you’ll be able to, and push the bar off your chest towards the ceiling. 
  6. As soon as your arms are straight and your elbows are locked out, reverse the motion to return to the beginning place.

Incline Dumbbell Bench Press

4.PUSH-Incline Dumbbell Bench Press (1)

  1. Whereas mendacity on a bench that’s angled at 30-to-45 levels, maintain a dumbbell in every hand and relaxation them in your thighs. 
  2. Lie again, hoisting the dumbbells up so that you’re holding them on both aspect of your chest by giving them a nudge along with your thighs.
  3. Press the dumbbells straight up over your higher chest till your arms are straight and your elbows are locked. 
  4. Decrease the dumbbells to the beginning place.

Dumbbell Facet Lateral Increase



  1. Arise straight with a dumbbell in every hand. 
  2. Holding your again straight and your core tight, increase the dumbbells out to the aspect till your higher arm is parallel to the ground. You don’t should preserve your arms completely straight—having a small bend in your elbows is often extra comfy. 
  3. Reverse the motion and return to the beginning place.



  1. Place a barbell in a squat rack at concerning the top of the highest of your breastbone.
  2. Step beneath the bar, pinch your shoulder blades collectively, and relaxation the bar immediately above the bony ridges on the underside of your shoulder blades.
  3. Raise the bar out of the rack, take one or two steps backward, and place your toes slightly wider than shoulder-width aside, along with your toes pointing barely outward.
  4. Sit down and bear in mind to maintain your again straight and push your knees out in the identical route as your toes all through every rep. 
  5. Arise and return to the beginning place.

Romanian Deadlift

16.PULL-Romanian Deadlift

  1. Arise straight holding a loaded barbell with a shoulder-width, overhand grip (palms going through towards your physique).
  2. Flatten your again and decrease the weights towards the ground in a straight line whereas preserving your legs largely straight, permitting your butt to maneuver backward as you descend.
  3. As soon as you are feeling a stretch in your hamstrings, bend your knees barely extra, and proceed reducing the weights till your decrease again begins to spherical—just under the knees for most individuals and about mid-shin for many who are significantly versatile. 
  4. Reverse the motion and return to the beginning place.

Leg Press


  1. Load a leg press with plates and alter the seat to its lowest place (with the backrest closest to the ground, at a couple of 30-degree angle).
  2. Wedge your butt down into the bottom of the seat and plant your toes on the footplate simply exterior of shoulder-width aside.
  3. Bend your knees barely, use the protection handles to launch the load, and decrease the footplate towards your chest till your thighs are 12-to-16 inches out of your torso. 
  4. Be certain that your butt stays firmly in place and your decrease again doesn’t spherical on the backside of the rep.
  5. Lastly, push the footplate upward till your legs are nearly however not utterly straight (knees barely bent on the high of the rep).

Leg curl

39.SQUAT-Lef Curl (Lying or Seated) copy

  1. Sit on the machine with the again of your knees a few inches off the pad supporting your thighs and alter the heel pad so it’s throughout your Achilles tendons. 
  2. Press your heels towards your butt till your shins are roughly perpendicular to your thighs (or nearer)
  3. Increase your heels and return to the beginning place.

3 Ideas for Extra Productive Energy Exercises

1. Finish each set 1-to-2 reps shy of muscle failure.

To maximise muscle and energy good points, it’s worthwhile to take most of your units shut (however not all the best way) to muscle failure, which is the purpose at which you’ll be able to’t full a rep regardless of giving most effort.

To make sure you’re taking your units shut sufficient to failure, ask your self this query on the finish of every set, simply earlier than re-racking the load: “If I completely needed to, what number of extra reps may I get with good type?”

If the reply is greater than two, improve the load or reps to make your subsequent set more difficult. This ensures you embrace the suitable stability of quantity and depth in your exercises.

2. When you hit the highest of your rep vary for one set, transfer up in weight.

For example, let’s say your exercise requires 4-to-6 reps of deadlift (as this one does). For those who get 6 reps for a set, add 5 kilos to every aspect of the bar (10 kilos whole) in your subsequent set and work with that weight till you’ll be able to (finally) pull it for six reps, and so forth.

For those who get 3 or fewer reps along with your new (increased) weight in your subsequent units, scale back the load by 5 kilos to make sure you can keep inside your goal rep vary (4-to-6) for all units.

Observe this similar sample of making an attempt so as to add reps or weight to each train in each exercise. This technique is named double development, and it’s a extremely efficient method to get fitter and stronger.

3. Relaxation at the very least 2-to-3 minutes between units.

This may give your muscle tissue sufficient time to totally recoup their energy so that you can provide most effort every set.

That mentioned, should you’re feeling gassed between heavy units of compound workouts just like the squat or deadlift, it’s in all probability finest to relaxation slightly longer—anyplace from 3-to-5 minutes ought to do the trick.

Cardio Exercises

You’ve in all probability heard that you must do a number of cardio to get in form.

That is nonsense.

Whereas cardio helps you burn energy and thus contributes to fats loss, an excessive amount of can intervene along with your physique composition objectives by hindering your capability to construct muscle. It does this in two methods:

  1. It makes you extra typically fatigued, which makes it tougher to progress in your weightlifting exercises.
  2. It disrupts cell signaling associated to muscle development.

Get the stability between weightlifting and cardio right, nevertheless, and you’ll maximize your well being and health.

On this 3-month weight reduction exercise plan for males, you’ll do exactly two cardio exercises per week: One at a low-to-moderate depth and one other at a excessive depth. This is sufficient to facilitate fats loss and enhance cardiovascular well being with out hampering muscle and energy acquire.

Right here’s how one can do the cardio exercises:

Regular-State Cardio Exercise

On your steady-state cardio exercise, spend 30-to-60 minutes doing low-impact train that you simply take pleasure in, like strolling, swimming, biking, or rucking.

HIIT Cardio Exercise #1: 6 x 30

  1. On an train bike or rowing machine, do a 30-second dash at about 90% of your max effort, adopted by 2 minutes of low-intensity restoration. 
  2. Repeat 6 instances for a complete of quarter-hour of train. 

HIIT Cardio Exercise #2: 10 x 1

  1. On an train bike or rowing machine, do a 1-minute dash at about 90% of your max effort, adopted by 1 minute of low-intensity restoration. 
  2. Repeat 10 instances for a complete of 20 minutes of train.

Weight loss plan and Vitamin

1. Eat the suitable variety of energy.

Ordinarily, if you wish to lose fats, it’s worthwhile to eat fewer energy than you burn (also called a calorie deficit), and if you wish to construct muscle, it’s worthwhile to eat barely extra energy than you burn (also called a calorie surplus).

Nevertheless, whenever you’re new to weightlifting, your physique is hyper-responsive to the muscle-building results of resistance coaching, which implies  you’ll be able to construct muscle even whenever you’re in a calorie deficit.

Because of this you’ll be able to rework your physique quickly whenever you first begin coaching constantly. 

Analysis exhibits that if you wish to maximize fats loss whereas nonetheless gaining muscle throughout this “beginner good points” section, it’s worthwhile to use an aggressive (however not reckless) calorie deficit. 

Because of this I like to recommend setting your calorie deficit at 20-to-25% (eat 20-to-25% fewer energy than you burn day-after-day).

(And should you’d like much more particular recommendation about what number of energy, how a lot of every macronutrient, and which meals it’s best to eat to succeed in your objectives, take the Legion Weight loss plan Quiz.) 

2. Eat sufficient protein.

Consuming sufficient protein helps you get better quicker out of your exercises, acquire muscle and lose fats quicker, retain muscle whereas weight-reduction plan, and really feel extra satiated by your meals (and thus much less more likely to overeat).

To remodel your physique as shortly as potential, then, it’s best to eat about 1-to-1.2 grams per pound of physique weight per day.

And should you’re very chubby (30%+ physique fats), scale back this to round 40% of your whole day by day energy.

(Once more, should you really feel confused about what number of energy, how a lot of every macronutrient, and which meals it’s best to eat to succeed in your objectives, take the Legion Weight loss plan Quiz to be taught precisely what weight loss plan is best for you.)

3. Take the suitable dietary supplements.

No weight reduction drugs and powders are going to automagically rework your physique. 

In reality, most fats loss dietary supplements are utterly nugatory.

That mentioned, if you know the way to eat and practice to drive fats loss—following the steps we simply coated—sure dietary supplements can velocity up the method. (And should you’d prefer to know precisely what dietary supplements to take to succeed in your health objectives, take the Legion Complement Finder Quiz.)  

Listed below are the perfect dietary supplements that will help you construct muscle and lose fats:

  • 0.8-to-1.2 grams of protein per pound of physique weight per day. This supplies your physique with the “constructing blocks” it must construct and restore muscle tissue and enable you to get better out of your exercises. If you’d like a clear, handy, and scrumptious supply of protein, attempt Whey+ or Casein+.
  • 3-to-5 grams of creatine per day. This may increase muscle and energy acquire, enhance anaerobic endurance, and scale back muscle harm and soreness out of your superset exercises. If you’d like a 100% pure supply of creatine that additionally contains two different components that can assist increase muscle development and enhance restoration, attempt Recharge.
  • One serving of Phoenix per day. Phoenix is a 100% pure fats burner that hurries up your metabolism, enhances fats burning, and reduces starvation and cravings. It’s also possible to get Phoenix with caffeine or with out.

+ Scientific References



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