The Ultimate 6-Week Workout Plan for a Full Body Transformation
This 6-week workout plan has been specifically designed by our panel of expert coaches to fully transform your physique.
Complete physique overhauls can be tough. Complex training plans, restrictive diets and mentally tough restriction can make it impossible to dial into single digit body fat while building lean mass.
Luckily, we know the right hacks to get you lean and strong without the pain or fear of failure.
In this simple-to-follow 6-week workout plan you’ll be using full-body strength training, a little bit of cardio and an easy cruise to complete body transformation in the easiest way possible.
| Goal: | Muscle building, fat loss, fitness |
| Aimed at: | Intermediate |
| Program duration: | 6 weeks |
| Workout duration: | 45-60 minutes |
| Equipment needed: | barbell, dumbbell, body weight |
Follow this ultimate 6-week workout plan and transformation your physique forever
Build new muscle mass, hack way at excess body fat and reveal a hard, strong physique in 6 short weeks.
This program has been designed for intermediate level lifters. It has three very specific goals in mind:
- More muscle mass
- Greater strength
- Fast fat loss
You’re here because your current program just isn’t working out for you.
Either that or you’re new to the iron game and are looking for a complete transformation program that’ll support your goals of getting lean, strong and athletic.
It doesn’t matter whether you’re already lean or you’re 50 pounds overweight. Your starting point is kind of irrelevant.
What does matter is that you’re willing to put a huge red circle on your calendar for 6 weeks’ time… and use every day from now until then to push your body harder than you ever have before.
If you’re a complete beginner to strength training and looking for a foundational muscle building transformation plan, check out this beginner gym workout routine for weight loss.
Build more mass, burn more fat with advanced training
The purpose of this 6-week workout plan is to use the power of strength-based circuit training to shred body fat right down to single digits.
With the right exercises, performed in the optimal way you’ll be six-pack ready in less than two months.
Supersets
Your first three weeks are foundational, using large muscle exercises to build muscle and strength, while upping calorie burn for the day. But there’s one big difference between a standard strength workout and what you’ll be doing.
Superset training involves two exercises, performed back to back with little to no rest. There are several ways to pick these exercise pairings, but you’ll be following an ‘antagonist’ system. In other words, the two exercises are for opposite muscles.
You’ll be implementing superset training into these weeks to boost results. As an advanced method of strength training, supersets have been found to not only increase calorie burn during a workout… but afterwards too [1].
Advantages of superset training include:
- Time-efficient
- Provides a powerful cardio effect
- Cover a full-body workout to help balance muscle groups
- Builds both muscle strength and endurance
Pro Tip: When performing supersets, arrange both exercises in advance. This helps you transition from one to the other with minimal rest.
High-intensity interval training
To achieve total body transformation, you’ll be harnessing one of the most effective, science-led workouts used by the pros.
It’s called high-intensity interval training (HIRT) and is used by athletes and bodybuilders around to world to strip fat, get ripped but still maintain lean muscle mass [2].
It’s fast, it’s furious and it’s efficient.
The benefits of HIRT circuits include:
- Significant calorie burning and metabolic boost for up to 24-hours after your workout
- Improved stamina, endurance and cardio fitness due to a massive cardio effect
- Strength training help to build muscle mass and strength
- The combination of weight training and cardio makes it a time-efficient workout system for more intermediate lifters
Pro Tip: Arrange yourself in a small area of the gym and gather the equipment you need. This helps to maximize productivity once the timer begins.
Week 1
This inaugural week is all about laying down a solid foundation to work on. It uses key compound lifts to light up fat burning while building muscle mass.
Workout 1:
A1. Dumbbell bent over row – 4 x 8-15 reps
A2. Dumbbell incline bench press – 4 x 8-15 reps (rest for 2-3 minutes after each superset)
B1. Kettlebell goblet squat – 4 x 8-15 reps
B2. Kettlebell swing – 4 x 10-20 reps (rest for 2-3 minutes after each superset)
C1. Pull-ups 4 x 6-10 reps
C2. Kettlebell overhead press 4 x 8-15 reps (rest for 2-3 minutes after each superset)
Workout 2:
A1. Barbell front squat – 4 x 6-10 reps
A2. Barbell Romanian deadlift – 4 x 8-15 reps (rest for 2-3 minutes after each superset)
B1. Lat pulldown – 4 x 8-15 reps
B2. Dumbbell lateral raise – 4 x 12-15 reps (rest for 2-3 minutes after each superset)
C1. Triceps dips – 4 x 6-10 reps
C2. Dumbbell hammer curl to overhead press – 4 x 10-15 reps (rest for 2-3 minutes after each superset)
Alternate between workout 1 and 2 for you chosen weekly frequency. If you’re shooting for three workouts per week you can go with workout 1,2,1. If you’re going for a more challenging four workouts you can complete workouts 1 and 2 twice.
The program is organised into paired supersets – for example, A1 and A2 (dumbbell bent over row and dumbbell incline bench press). Your goal is to complete both exercises together for one set each, before resting for 2-3 minutes. You’d then repeat this process until all 4 sets were complete.
Week 2
Your second week builds on from the previous one with more challenging supersets. You’ll need to bring your A game to get through these challenging high volume workouts.
Workout 1:
A1. Kettlebell double rack squat – 4 x 15-20 reps
A2. Kettlebell double swing – 4 x 15-20 reps (rest for 2-3 minutes after each superset)
B1. Barbell bent over row – 4 x 8-15 reps
B2. Barbell overhead press – 4 x 8-15 reps (rest for 2-3 minutes after each superset)
C1. Barbell rollout – 4 x 6-15 reps
C2. Hanging leg raise – 4 x 6-15 reps (rest for 2-3 minutes after each superset)
D1. Pull-ups – As many reps as possible
D2. Push-ups – As many reps as possible (rest for 2-3 minutes after each superset)
Workout 2:
A1. Dumbbell lunges – 4 x 6-12 reps (each side)
A2. Dumbbell Romanian deadlift 4 x 6-12 reps
B1. Dumbbell incline bench press – 4 x 8-12 reps
B2. Chest-supported incline row – 4 x 12-15 reps
C1. Dumbbell deadlift – 4 x 12-15 reps
C2. Dumbbell overhead press – 4 x 12-15 reps
D1. EZ bar bicep curl – 4 x 6-10 reps
D2. EZ bar triceps skullcrusher – 4 x 6-10 reps
Week 3
You’re turning up the heat in week 3 by changing the way you superset your workouts.
Workout 1:
A1. Dumbbell bench press – 3 x 6-12 reps
A2. Dumbbell fly – 3 x 12-15 reps (rest for 2-3 minutes after each superset)
B1. Barbell front squat – 3 x 6-12 reps
B2. Barbell back squat – 3 x 12-15 reps (rest for 2-3 minutes after each superset)
C1. Dumbbell overhead press – 3 x 6-12 reps
C2. Dumbbell lateral raise 3 x 12-15 reps (rest for 2-3 minutes after each superset)
D1. Lying leg curl – 3 x 6-12 reps
D2. Dumbbell Romanian deadlift 3 x 12-15 reps (rest for 2-3 minutes after each superset)
Workout 2:
A1. Pull-up – 3 x 6-12 reps
A2. Dumbbell bent over row 3 x 12-15 reps (rest for 2-3 minutes after each superset)
B1. Leg press – 3 x 6-12 reps
B2. Leg extension – 3 x 12-15 reps (rest for 2-3 minutes after each superset)
C1. Dumbbell single arm row – 3 x 6-12 reps
C2. Dumbbell reverse fly – 3 x 12-15 reps (rest for 2-3 minutes after each superset)
D1. Dumbbell lunges – 3 x 6-12 reps (each side)
D2. Squat jumps – 3 x 12-15 reps (rest for 2-3 minutes after each superset)
Week 4
It’s time for some high-intensity interval training! These workouts might be shorter than the previous weeks… but they’re twice as intense.
Circuit 1: 15-minutes
A1. Dumbbell incline press – 15 reps
A2. Dumbbell goblet squat – 15 reps
A3. Dumbbell overhead press – 15 reps
A4. Burpees – 10 reps
A5. Push-ups – 10 reps
Circuit 2: 15-minutes
B1. Dumbbell lunges – 15 reps (each side)
B2. Pull-ups – 6 reps
B3. Dumbbell Romanian deadlift – 15 reps
B4. Ab curl – 15 reps
B5. Dumbbell renegade row – 10 reps (each side)
Complete both circuits in every workout you perform in week 4. The variety and intensity of each workout mean your sessions will be shorter than the previous few weeks.
Set a timer for 15 minutes for each circuit. Blast through as many reps and exercises as you can, trying to limit rest times throughout. Pace yourself and be as productive as you can. When the 15-minute timer goes off, rest for 5-minutes and move onto the next circuit.
Week 5
There’s more of the same in week 5 as you make some subtle adjustments to your HIRT program.
Circuit 1: 15-minutes
A1. Dumbbell flat press – 15 reps
A2. Dumbbell rack squat – 15 reps
A3. Mountain climbers 15 reps (per side)
A4. Dumbbell thruster – 10 reps
A5. Squat jumps – 10 reps
Circuit 2: 15-minutes
B1. Dumbbell walking lunges – 15 reps (each side)
B2. Pull-ups – 6 reps
B3. Dumbbell deadlift – 15 reps
B4. Cycle crunch – 15 reps
B5. Narrow push-ups– 10 reps (each side)
Week 6
In this final (and brutal) last week you’ll be pushing hard to build muscle and burn fat with ‘complexes’.
Circuit 1: 15-minutes
A1. Dumbbell deadlift – 15 reps
A2. Dumbbell upright row– 15 reps
A3. Dumbbell overhead press – 15 reps
A4. Dumbbell bent over row – 15 reps
A5. Dumbbell lunges – 10 reps (each side)
Circuit 2: 15-minutes
B1. Barbell back squat– 15 reps
B2. Barbell behind the neck press – 6 reps
B3. Barbell clean – 15 reps
B4. Barbell good morning – 6 reps
B5. Barbell high pull – 6 reps
Complexes allow you to transition from exercise to exercise without putting down the equipment you’re using. They pretty much force you to transition quickly, therefore add to the intensity of the workout.
Your goal is to complete as much of the 15 minutes for each circuit as you can…without letting the dumbbells or barbells touch the floor.
Bottom line
Over the next 6 week you’re going to see your physique change for good. Here are the tools to shred fat and build muscle… it’s time for you to use them.
