Blog Weight Loss The 3-Month Body Transformation Workout Plan You Need For Unbelievable Optimal Results

The 3-Month Body Transformation Workout Plan You Need For Unbelievable Optimal Results

3 month total body transformation workout program

We all have different body goals, but the underlying factor is that we all want to look good. It could be a muscular, curvy, or slim physique. Luckily, or unluckily, the internet is flooded with body transformation workouts. Some may be helpful, but others are not up to the task. We know how frustrating it is to spend time following a workout program, only for it not to bear fruits. So, we have developed a practical 3-month body transformation workout plan for any individual who wants to lose weight and tone their body. Check it out!


Can You Transform Your Body In Three Months?

Before we delve into the transformation workout plan, let us first evaluate if it is possible to lose weight and reshape your body in three months. As it turns out, it is achievable if you diligently follow a practical 3-month total body transformation workout program

On top of committing to the program, you will also have to maintain a calorie deficit. If you keep up with nutrition news, then you are most likely familiar with the term. For those who aren’t, a calorie deficit is when an individual consumes a smaller number of calories than they are burning (4).

The importance of the deficit is that it helps in weight loss. For example, let us assume that you want to lose one pound in a week. One pound has 3,500 calories (7). You can plan on how you will lose these calories by targeting a specific limit every day. This means dividing the total number of calories by the number of days in a week (3500 calories/7 days = 500 calories).

You must, therefore, torch 500 calories every day to help reach the one pound target. It is possible through exercise, dieting, or both. For instance, an individual weighing 175 pounds can lose 503 calories by skipping rope fast as an exercise routine (1).

Similarly, an individual who consumed a 1200 diet plan whose daily calorie limit is 2,000 can lose 800 calories every day. If, let’s say, this was the same individual and they implemented both programs, they would lose 303 calories daily (503 + 800).

In light of this, you can see it is possible to maintain a calorie deficit, shed pounds, and reshape in three months. With that said, let us look at an effective 3-month body transformation workout plan females, and males can perform.

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Simple Full Body Workout 3-Month Transformation

Congratulations on making the bold decision of physically working on yourself for the coming 12 weeks. Now the work begins. You have only twelve weeks to attain your goal, which means you will be putting a real dent in the workout program. 

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To achieve this, you will have to be dedicated and disciplined. With discipline, commitment, and hard work, you will transform your body in no time. We have divided this workout plan into two phases that both last for six weeks for optimal benefits. Let us look at each phase.

Phase 1

The first phase concentrates more on weight loss and contains exercises that will help torch more calories. These exercises are slightly higher in volume than those in phase 2, but only because they have been structured to help you burn more calories.

You will do one circuit from weeks one to three and a different one from weeks four to six. It would help if you aimed at doing four sessions a week for faster and more efficient results. Similarly, aim to get a few rest periods between the circuit and possibly at least after the fifteen-minute mark. However, you must rest in between sets for one to three minutes. 

Each exercise should also last between 45 and 60 seconds. You can start by limiting yourself to the 45-second mark and eventually increase to the 60 second mark down the line. Now here are the two circuits to perform in this phase:

3 month body transformation workout

Circuit A (Week 1-3, Reps 8-10, Sets 3)

  • Bodyweight squats
  • Burpees
  • Reverse lunges
  • Arm circles
  • Wide push-up
  • High plank 
  • Reverse crunch
  • Side plank
  • Glute bridge
  • Russian twists
  • Donkey kicks 
  • Fire hydrants

Circuit B (Week 4-6, Reps 8-10, Sets 3)

  • Jumping jacks
  • High knees 
  • Walking lunges
  • Narrow push-up
  • Elbow plank
  • Bicycle crunches
  • Oblique crunches
  • Step-ups
  • Tricep dips
  • Mountain climbers
  • Press-ups

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3 month body transformation workout

Phase 2

In this phase, we will be focusing less on volume and more on building strength. So, expect more muscle and strength building exercises in this phase. Like in the first phase, we have also divided the workouts into two circuits, each lasting for three weeks. 

Each circuit contains activities that target muscle growth to help with reshaping your physique. This does not mean that you will stop losing weight when you enter this phase. That is not the case. Weight loss will continue, and especially now that you are building muscle. 

Note that you might build muscle at a different rate than someone else who is also following this program. This is to be expected because we all build muscle at different rates due to the differences in our weight, body shape, estrogen and testosterone levels (3). When it comes to body shape, muscle growth is affected in the following ways (3):

  • Mesomorphic body shape: Muscle growth is faster because people with such body types are generally muscular.
  • Ectomorphic: Chances of building muscle mass are low and may take longer because they have a slim or straight frame. Nonetheless, such individuals can increase muscle strength by performing resistance training exercises.
  • Endomorphic: Individuals with such a body type are curvy or more rounded. Muscle growth is possible among them, especially with strength training exercises. 
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So, do not be rough on yourself if you do not see any change as you progress with the circuit. Sometimes, the results may take longer, but it does not mean they are not coming. 

Unlike in the first phase, you will need a pair of dumbbells to perform the exercises. Make sure you get comfortable weights that reduce strain and injury. Again, remember that every activity must last anywhere between 45 and 60 seconds. Take a look at the workouts:

3 month body transformation workout

Circuit A (Weeks 7-9, Reps 10-12, Sets 3)

  • Walking lunges with dumbbells
  • Overhead press
  • Bench press
  • Bicep curl
  • Standing dumbbell calf raises
  • Triceps kickback
  • Glute bridge weighted with a dumbbell
  • Shoulder press
  • Two-arm dumbbell stiff-legged deadlift

Circuit B (Weeks 10-12, Reps 10-12, Sets 3)

  • Dumbbell goblet squat
  • Dumbbell farmers’ walk
  • One arm dumbbell swing
  • Crossbody hammer curl
  • Single dumbbell shoulder raise
  • Step-ups incorporating dumbbells
  • Russian twists with dumbbells
  • Bent over row
  • Bulgarian split squat
  • One leg dumbbell deadlift

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3 month body transformation workout

How Much Weight Can You Lose In Three Months?

Some people expect to drop tremendous weight after twelve weeks, while others do not know what to expect. Let us begin by saying that there is no standard mark set detailing the number of pounds you will lose after using a 3-month body transformation diet and workout plan for males and females.

Instead, the number of pounds you will shed will vary, depending on many factors, including your eating habits, genetics, sleeping pattern, age, race, and so forth. However, we can anticipate you losing up to 12 pounds if you maintain a calorie deficit, eat clean, and follow this routine religiously.

You may lose more than 12 pounds if you also implement other healthy weight-loss strategies, including getting enough rest and drinking enough water. But, again, it all comes down to you and your discipline of implanting healthy weight-loss interventions.

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3 month body transformation workout

Safety Tips

Several tips can keep you injury-free during this entire routine. They include:

  • Seeking Consultation First

Exercising is good as it has a wide range of health benefits, including reducing the risk of various health conditions. Even so, you must check in with your doctor for an assessment. Some people are not advised to exercise with various programs due to underlying issues or concerns. It is imperative to check in with your doctor if you have the following (2):

  • Heart disease
  • Type 1 or 2 diabetes
  • Arthritis
  • Kidney disease
  • High blood pressure
  • Have recently undergone surgery
  • Are currently being treated for cancer

Similarly, you need to check in with your doctor if you have not exercised in a while. They will most likely recommend you return to the fitness world using light or moderate exercises in such a scenario. If you are unsure where this workout program falls, present it to them and let them be the judge. Feel free also to consult if you are in doubt.

3 month body transformation workout

  • Maintaining The Proper Form

The general rule of all exercises, whether done in the gym or at home, with weights or not, is maintaining the correct form (5). If you cannot perform an exercise in the proper form, it is better you leave it. 

You are asked to maintain the correct exercise form because it keeps you free from injury. Invest in first learning the proper technique before performing it. You can ask for help from an instructor if you cannot seem to grasp the technique. 

Using the correct technique will help prevent injury and make you stronger down the line as you perform it. Similarly, you will get to reap the benefits that the exercise brings to the table. For example, if it is the squat, you will enjoy a well-defined bum.

  • Hydrating

This is a no-brainer. You must drink water to replenish what you are sweating out (5). Even if you do not sweat, water is fundamental when exercising. You must also drink water before and after you are done with the workout routine. You are also advised to drink water if you get any muscle cramps. However, the most preferred drink of choice is a sports drink as it helps restore electrolyte balance (5).

  • Managing Sore Muscles

You are bound to get sore muscles when exercising, especially if you change a routine or if it is your first time working out. Worry not, because this is common and expected. What you must do is manage these sore muscles using an ice pack wrapped in a thin towel. This provides instant relief. However, later on, use heat to get more blood circulating in these regions (8).

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3 month body transformation workout

  • Warming Up

Just because we have not included a warm-up session does not mean that it is not important to perform it in this workout plan. You need to prepare your body for what’s coming. Perhaps you are turned off by warming up because you think the activity lasts long? 

No, it does not. A warm-up session can even last for five minutes. The duration is not what is essential. What matters is doing the right exercises to prepare your muscles for the program and help you loosen up (5).

  • Picking An Easy Pace

We understand you are bored or tired and cannot wait to be done with the routine. If not, you may be performing the exercises fast to perform other errands. Although completing the program seems like a win, it is not.

It is better to do a few exercises perfectly and correctly than do them quickly but in the wrong form. Speed does not reward you in this case. Instead, it increases your risk of injury. So pick a convenient pace for you and stick with it to the end. Do not change it just because something comes up. If this is the case, stop, perform a cool down, and call it a day.

  • Eating Before And After Working Out

You might have seen people who prefer to work out on an empty stomach. It is not bad, so long as one is performing a very light activity such as taking a brisk walk (6). Even so, the individuals have to drink a glass of water.

However, when working out using such an intense routine, you must eat to provide your body with fuel. There is no standard meal that you need to eat. This means that you are free to pick a meal that delights you. Despite this, experts acknowledge the pre-workout meal must be low in fat and fiber, have moderate proteins and carbohydrates, and include fluids (6). It must also be a meal that consists of familiar foods and that your body tolerates. 

  • Easing Your Way Into The Program

If you have just begun this exercise routine, we advise you to take it slowly. Start by performing the fewest reps and sets until you get the hang of things. Then, gradually build up the intensity, duration, and frequency (8).

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For example, in the case of intensity, you may begin by doing the simplest variation of all exercises or those that you struggle with. Then, instead of the one minute mark on each activity, you can try performing each exercise for 45 seconds or 30 seconds if it proves too much. Similarly, instead of the three sets, you may begin by performing one to avoid straining your body. 

Do not push yourself too hard trying to prove a point or impress someone. It will automatically lead to injuries. Instead, you are asked to trust the process because as your fitness abilities increase, you can perform more intense challenges (8).

  • Listening To Your Body

Never ignore any message that your body is trying to convey. Forget the no pain no gain theory because it may make you overlook something serious. Getting fit and transforming your body does not necessarily have to come at a painful cost. So, whenever you feel pain, stop and get the area checked. 

Again, do not push yourself as a means of testing what you can and cannot handle. You are always advised to stick to your point of comfort. If an exercise becomes overwhelming, stop and take the day off.

The Bottom Line

It is possible to transform your body in three months using a practical 3-month body transformation workout plan. The above workout plan can help transform your body by promoting weight loss and building muscle to reshape your physique. 

However, this is only possible if you are willing to put in the work. Similarly, you must follow a good diet plan, get enough rest, and adopt other weight loss interventions for faster and more efficient results. Good luck as you try this program!



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Calories burned in 30 minutes for people of three different weights (2021,
  2. Exercise: When to check with your doctor first (2021,
  3. How to build muscle with exercise (2020,
  4. How to safely and effectively create a calorie deficit for weight loss (2020,
  5. Simple Fitness How-Tos (2020,
  6. What to Eat Before, During and After Exercise (2013,
  7. Why do doctors recommend a slow rate of weight loss? What’s wrong with fast weight loss? (2020,
  8. Workout Injuries: Prevention and Treatment (2020,
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