Transformation

Guide
 INTRODUCTION
Change Only Occurs When We Consistently Challenge Ourselves!

How bad are you looking to make a transformation? If your answer is,
badly OR whatever it takes, then I challenge you to dedicate yourself
to these next 12 weeks to closely following my program as well as
adhering to a healthy nutrition program using my Healthy Eats Guide.
The goal is meant for you to achieve not only physical changes but
mental well-being which is equally important if not most important!
Over the course of these upcoming weeks I will challenge you with
weekly changing workouts with body part groupings!

My workouts for this transformation guide are different than my

glute guide as they focus on the entire body, head to toe! They are
meant to be completed in 45 minutes to an hour in the gym using a
variety of commonly found gym equipment that includes treadmill,
leg press, leg extension, leg curl, cable machine, leg abductor ma-
chine, medicine ball, standard bench, and free weights. Remember
to always bring a water bottle with you to stay hydrated during your
workouts. Never settle for anything less than your best during your
workouts and change WILL occur! Complete each set of superset
groupings before moving on to the next.

For example: Week 1, Day 1 4x15 barbell squats superset (SS) 4x15
booty kicks side to side on bench with ankle weights. The first num-
ber, 4, represents how many SETS you will complete followed by
how many repetitions of that exercise, 15. Supersetting means you
will move immediately into the second exercise with little to no
rest. For this grouping you will do barbell squats and immediately
booty kicks side to side on bench for 4 total sets, and doing 15 reps
barbell squats then 15 reps booty kicks.

©2017 Briana Chandler 1

 1st Week
LEGS/GLUTES
booty kicks side to side on
barbell squats superset 4x15 Superset 4x10
bench
DAY 1

single lying leg 3x5 Superset lying leg curls 3x20

curtsy lunges 3x10 Superset weighted hip thrusts 3x10

weighted lunges 3x10 Superset jump squats 3x12

BACK

assisted pullu​ps 3x10 Superset pushups (can be on knees) 3x10

DAY 2

W cable row 3x12 Superset wide grip lat pull downs 3x20

single arm dumbbell row 3x12 Superset bent over barbell row 3x12

back extensions 2x15 Superset superman exercise 2x30 sec

ARMS/CHEST

bench press 4x10 Superset flat bench dumbbell fly 4x10

DAY 3

assisted chinu​ps 3x10 Superset assisted dips 3x20

standing dumbbell curls 3x10 Superset skull crushers 3x10

rope press down 3x10 Superset cable curls 3x12

HIIT & CARDIO

HIIT 20 seconds sprints on treadmill + 1:40 rest, time until you reach 16
DAY 4

20 minutes on treadmill with incline setting

CARDIO
Make sure to stretch after

DAY 5: REST
LEGS
booty kicks side to side on
barbell squats superset 4x15 Superset 4x10
bench
DAY 6

single lying leg 3x5 Superset lying leg curls 3x20

curtsy lunges 3x10 Superset weighted hip thrusts 3x10

weighted lunges 3x10 Superset jump squats 3x12

DAY 7

ABS

CIRCUIT repeat 5x 20 mountain climbers, 20 situ​ps, 20 scissor kicks, 20 lying leg raises}

©2017 Briana Chandler 2

 2nd Week
LEGS/GLUTES
booty kicks side to side on
barbell squats superset 4x15 Superset 4x10
bench
DAY 1

single lying leg 3x5 Superset lying leg curls 3x20

curtsy lunges 3x10 Superset weighted hip thrusts 3x10

weighted lunges 3x10 Superset jump squats 3x12

BACK

assisted pullu​ps 3x10 Superset pushups (can be on knees) 3x10

DAY 2

seated cable row 3x12 Superset wide grip lat pull downs 3x20

single arm dumbbell row 3x12 Superset bent over barbell row 3x12

back extensions 2x15 Superset superman exercise 2x30 sec

ARMS/CHEST

bench press 4x10 Superset flat bench dumbbell fly 4x10

DAY 3

assisted chinu​ps 3x10 Superset assisted dips 3x20

standing dumbbell curls 3x10 Superset skull-crushers 3x10

rope press down 3x10 Superset cable curls 3x12

HIIT & CARDIO

HIIT 20 seconds sprints on treadmill + 1:40 rest, time until you reach 16
DAY 4

20 minutes on treadmill with incline setting

CARDIO
Make sure to stretch after

DAY 5: REST
LEGS
booty kicks side to side on
barbell squats superset 4x15 Superset 4x10
bench
DAY 6

single lying leg 3x5 Superset lying leg curls 3x20

curtsy lunges 3x10 Superset weighted hip thrusts 3x10

weighted lunges 3x10 Superset jump squats 3x12

DAY 7

ABS

CIRCUIT repeat 5x 20 mountain climbers, 20 situ​ps, 20 scissor kicks, 20 lying leg raises}

©2017 Briana Chandler 3

 3rd Week
SHOULDER/UPPER BODY

barbell shoulder press 4x12 Superset front raise with plate 4x12
DAY 1

Arnold dumbbell press 3x10 Superset lateral raises 3x10

upright row 3x10 Superset car drivers 3x15 sec

rear delt fly 3x10 Superset max pushups on knees max reps

LEGS/GLUTES
straight legged kickback on
good mornings 4x15 Superset 4x15
bench with ankle weights
DAY 2

straight legged deadlift

3x10 Superset jumping jacks 3x30
with barbell

sumo deadlift with barbell 3x12 Superset lunge pulses each leg 3x20

weighted step ups 3x10 Superset jumping lunges 3x20

ARMS/CHEST

bench press 3x10 Superset close grip bench press 3x10

DAY 3

barbell curls on incline 3x10 Superset hammer curls 3x20

bench dips 3x10 Superset triangle pushups on knees 3x10

seconds hold curl position on bicep curls w/ rope on

3x10 Superset 3x12
cable w/ rope attachment cables

HIIT & CARDIO

DAY 4

HIIT 20 seconds sprints on treadmill + 1:40 rest, time until you reach 16

20 minutes on treadmill with incline setting

CARDIO
Make sure to stretch after

LEGS/GLUTES DAY 5: REST

jump squats (with ankle
wide stance leg press 4x12 Superset 4x12
weights)
DAY 6

weighted lunges each leg 3x10 Superset side to side squats 3x10

cable kickbacks after 3x10 Superset weighted hip thrusts 3x10

weighted lunges 3x20 Superset squat pulses 3x20 sec

hip thrusts 3x12 Superset single legged glute bridge 3x10
DAY 7

ABS
20 ab bikes each side, 20 situ​ps, 20 russian twists each side, 30 sec-
CIRCUIT repeat 5x
ond plank

©2017 Briana Chandler 4

 4th Week
SHOULDER/UPPER BODY

barbell shoulder press 4x12 Superset front raise with plate 4x12
DAY 1

Arnold dumbbell press 3x10 Superset lateral raises 3x10

upright row 3x10 Superset car drivers 3x15 sec

rear delt fly 3x10 Superset max pushups on knees max reps

LEGS/GLUTES
straight legged kickback on
good mornings 4x15 Superset 4x15
bench with ankle weights
DAY 2

straight legged deadlift

3x10 Superset jumping jacks 3x30
with barbell

sumo deadlift with barbell 3x12 Superset lunge pulses each leg 3x20

weighted step ups 3x10 Superset jumping lunges 3x20

ARMS/CHEST

bench press 3x10 Superset close grip bench press 3x10

DAY 3

barbell curls on incline 3x10 Superset hammer curls 3x20

bench dips 3x10 Superset triangle pushups on knees 3x10

seconds hold curl position on bicep curls w/ rope on

3x10 Superset 3x12
cable w/ rope attachment cables

HIIT & CARDIO

DAY 4

HIIT 20 seconds sprints on treadmill + 1:40 rest, time until you reach 16

20 minutes on treadmill with incline setting

CARDIO
Make sure to stretch after

LEGS/GLUTES DAY 5: REST

jump squats (with ankle
wide stance leg press 4x12 Superset 4x12
weights)
DAY 6

weighted lunges each leg 3x10 Superset side to side squats 3x10

cable kickbacks after 3x10 Superset weighted hip thrusts 3x10

weighted lunges 3x20 Superset squat pulses 3x20 sec

hip thrusts 3x12 Superset single legged glute bridge 3x10
DAY 7

ABS
20 ab bikes each side, 20 situ​ps, 20 russian twists each side, 30 sec-
CIRCUIT repeat 5x
ond plank

©2017 Briana Chandler 5

 5th Week
BACK

wide grip lat pulldown 4x12 Superset close grip lat pulldown 4x12
DAY 1

Superset sumo deadlift 4x8

conventional deadlift 4x8

seated row 3x12 Superset single arm seated row 3x8

back extensions max reps (to failure)

LEGS/GLUTES

cable kickbacks 4x15 SS jump squats 4x15 SS squats pulses 4x15

DAY 2

weighted lunges 3x20 SS lunge pulses each leg 3x20 SS jumping jacks 3x30

reverse lunges 3x10 SS hip thrusts with barbell 3x30 SS wall sit 3x30 sec

ARMS/CHEST

chinups 3x10 Superset triangle pushups on knees 3x10

DAY 3

ez bar curls 3x10 Superset hammer curls 3x20

assisted dips 3x10 Superset pushups on knees 3x10

cable curls w/ rope 3x15 Superset tricep pushdown 3x10

HIIT & CARDIO

HIIT 20 seconds sprints on treadmill + 1:40 rest, time until you reach 16
DAY 4

20 minutes on treadmill with incline setting

CARDIO
Make sure to stretch after

DAY 5: REST
LEGS/GlUTES
jump squats (with ankle
wide stance squats 4x12 Superset 4x12
weights)
DAY 6

Superset bodyweight lunges each 3x10

leg extensions 3x12
leg
weighted reverse lunges on
3x10 Superset alternating jumping lunges 3x15
smith machine
hip thrusts 3x15 Superset single legged glute bridge 3x10
DAY 7

ABS
45 second plank, 15 hanging leg raises, 15 russian twists each side, 30
CIRCUIT repeat 5x
crunches

©2017 Briana Chandler 6

 6th Week
BACK

wide grip lat pulldown 4x12 Superset close grip lat pulldown 4x12
DAY 1

Superset sumo deadlift 4x8

conventional deadlift 4x8

seated row 3x12 Superset single arm seated row 3x8

back extensions max reps (to failure)

LEGS/GLUTES

cable kickbacks 4x15 SS jump squats 4x15 SS squats pulses 4x15

DAY 2

weighted lunges 3x20 SS lunge pulses each leg 3x20 SS jumping jacks 3x30

reverse lunges 3x10 SS hip thrusts with barbell 3x30 SS wall sit 3x30 sec

ARMS/CHEST

chinups 3x10 Superset triangle pushups on knees 3x10

DAY 3

ez bar curls 3x10 Superset hammer curls 3x20

assisted dips 3x10 Superset pushups on knees 3x10

cable curls w/ rope 3x15 Superset tricep pushdown 3x10

HIIT & CARDIO

HIIT 20 seconds sprints on treadmill + 1:40 rest, time until you reach 16
DAY 4

20 minutes on treadmill with incline setting

CARDIO
Make sure to stretch after

DAY 5: REST
LEGS/GLUTES
jump squats (with ankle
wide stance squats 4x12 Superset 4x12
weights)
DAY 6

Superset bodyweight lunges each 3x10

leg extensions 3x12
leg
weighted reverse lunges on
3x10 Superset alternating jumping lunges 3x15
smith machine
hip thrusts 3x15 Superset single legged glute bridge 3x10
DAY 7

ABS
45 second plank, 15 hanging leg raises, 15 russian twists each side, 30
CIRCUIT repeat 5x
crunches

©2017 Briana Chandler 7

 HALF-WAY
DONE
The Body Achieves What The Mind Believes!!

You should find yourself deep into your routine of making the gym a
habit so it’s no longer somethingto do but something you MUST do.
By now you should already not be as sore from your workouts as well
as you should be able to increase your weights on common exercis-
es as your body gets stronger! This is a great mindset to have as we
continue to push ourselves for the remaining 6 weeks! We all have
good and bad days even for the most avid gym-goer. Use these small
tips to help stay motivated:

1. Write down your Goals! Look at them every day as a reminder

2. Write yourself a motivational message and keep it somewhere

you will see EVERY DAY! (mirror, car, purse)

3. Reward yourself with items that help your fitness goals *** try
getting new leggings? Shorts? Shoes? Headphones? Anything that
can assist you on your fitness journey.

©2017 Briana Chandler 8

 7th Week
SHOULDERS

lateral raises 4x12 Superset front raise 4x12

DAY 1

arnold press 3x10 Superset barbell press 3x10

bent over side lateral 3x10 Superset upright row 3x10

cable rear delt fly 3x10 Superset seconds car drivers 3x20 sec

LEGS/GLUTES
abduction machine for-
3x15 Superset machine backwards 3x15
wards
DAY 2

laying leg curls 3x15 Superset leg extensions 3x15

goblet squats 3x15 Superset jump squats 3x15

bulgarian split squats 3x10 Superset curtsy lunges each leg 3x10

BACK

assisted pullups 3x8 Superset assisted chin ups 3x8

DAY 3

straight legged deadlifts 3x10

conventional deadlifts 3x10

sumo deadlifts 3x10

HIIT & CARDIO

HIIT 20 seconds sprints on treadmill + 1:40 rest, time until you reach 18
DAY 4

20 minutes on treadmill with incline setting

CARDIO
Make sure to stretch after

DAY 5: REST
LEGS/GLUTES
180 degree squats (with
goblet squats 4x15 Superset 4x10
ankle weights)
DAY 6

3x12 walking lunges each

3x12 Superset squat pulses 3x20 sec
leg
Superset side to side squats to left & 3x10
leg press 3x12
to the right
hip thrusts 3x15 Superset single legged glute bridge 3x10
DAY 7

ABS
20 cable crunches, 20 bottom ups, 20 alternate heel touches (total),
CIRCUIT repeat 5x
30 second plank

©2017 Briana Chandler 9

 8th Week
SHOULDERS

lateral raises 4x12 Superset front raise 4x12

DAY 1

arnold press 3x10 Superset barbell press 3x10

bent over side lateral 3x10 Superset upright row 3x10

cable rear delt fly 3x10 Superset seconds car drivers 3x20 sec

LEGS/GLUTES
abduction machine for-
3x15 Superset machine backwards 3x15
wards
DAY 2

laying leg curls 3x15 Superset leg extensions 3x15

goblet squats 3x15 Superset jump squats 3x15

bulgarian split squats 3x10 Superset curtsy lunges each leg 3x10

BACK

assisted pullups 3x8 Superset assisted chin ups 3x8

DAY 3

straight legged deadlifts 3x10

conventional deadlifts 3x10

sumo deadlifts 3x10

HIIT & CARDIO

HIIT 20 seconds sprints on treadmill + 1:40 rest, time until you reach 18
DAY 4

20 minutes on treadmill with incline setting

CARDIO
Make sure to stretch after

DAY 5: REST
LEGS/GLUTES
180 degree squats (with
goblet squats 4x15 Superset 4x10
ankle weights)
DAY 6

walking lunges each leg 3x12 Superset squat pulses 3x20 sec

Superset side to side squats to left & 3x10

leg press 3x12
to the right
hip thrusts 3x15 Superset single legged glute bridge 3x10
DAY 7

ABS
20 cable crunches, 20 bottom ups, 20 alternate heel touches (total),
CIRCUIT repeat 5x
30 second plank

©2017 Briana Chandler 10

 9th Week
SHOULDERS

seated lateral raises 4x10 Superset standing lateral raises 4x12

DAY 1

front raise with plate 3x10 Superset standing delt fly 3x10

shoulder press 4x10 Superset upright row 4x10

HIIT & CARDIO

HIIT 20 seconds sprints on treadmill + 1:40 rest, time until you reach 18
DAY 2

20 minutes on treadmill with incline setting

CARDIO
Make sure to stretch after

PLYOMETRICS

jumping lunges 3x10 Superset jump squats 3x10

DAY 3

180 degree squats 3x8 Superset knee tuck jumps 3x8

lunge pulses each leg 3x15 Superset alternating jumping lunges 3x15

lower half burpees 3x10 Superset max number of air squats max reps

BACK
assisted pullups 3x10 Superset assisted chin ups 3x10
DAY 4

wide grip lat pulldown 3x10 Superset close grip pulldown 3x10

back extensions 3x15 Superset second supermans 3x15

straight legged deadlift 3x10

DAY 5: REST
LEGS/GLUTES
kneeling squat with barbel reverse lunges on smith
4x10 Superset 4x10
or on smith machine machine
DAY 6

lunges each leg with kick-

4x10 Superset wall sit 3x45 sec
back

cable kickbacks each leg 3x15 Superset hip thrusts 3x15

leg press 3x15 Superset calf raises on leg press 3x10

DAY 7

ABS
15 crunches on exercise ball, 15 leg raises, 15 ab bikes, 30 mountain
CIRCUIT repeat 5x
climbers}

©2017 Briana Chandler 11

 10th Week
SHOULDERS

seated lateral raises 4x10 Superset standing lateral raises 4x12

DAY 1

front raise with plate 3x10 Superset standing delt fly 3x10

shoulder press 4x10 Superset upright row 4x10

HIIT & CARDIO

HIIT 20 seconds sprints on treadmill + 1:40 rest, time until you reach 18
DAY 2

20 minutes on treadmill with incline setting

CARDIO
Make sure to stretch after

PLYOMETRICS

jumping lunges 3x10 Superset jump squats 3x10

DAY 3

180 degree squats 3x8 Superset knee tuck jumps 3x8

lunge pulses each leg 3x15 Superset alternating jumping lunges 3x15

lower half burpees 3x10 Superset max number of air squats max reps

BACK
assisted pullups 3x10 Superset assisted chin ups 3x10
DAY 4

wide grip lat pulldown 3x10 Superset close grip pulldown 3x10

back extensions 3x15 Superset second supermans 3x15

straight legged deadlift 3x10

DAY 5: REST
LEGS/GLUTES
kneeling squat with barbel reverse lunges on smith
4x10 Superset 4x10
or on smith machine machine
DAY 6

lunges each leg with kick-

4x10 Superset wall sit 3x45 sec
back

cable kickbacks each leg 3x15 Superset hip thrusts 3x15

leg press 3x15 Superset calf raises on leg press 3x10

DAY 7

ABS
15 crunches on exercise ball, 15 leg raises, 15 ab bikes, 30 mountain
CIRCUIT repeat 5x
climbers}

©2017 Briana Chandler 12

 11th Week
HIIT & CARDIO

HIIT 20 seconds sprints on treadmill + 1:40 rest, time until you reach 18
DAY 1

20 minutes on treadmill with incline setting

CARDIO
Make sure to stretch after

BACK/BICEPS

reverse grip lat pulldown 4x10 Superset close grip lat pulldown 4x10
DAY 2

hammer strength row 4x10 Superset wide grip cable row} 4x10

Superset hammer curls with dumb- 3x15

barbell curl 3x15
bells
back extensions 2x15 Superset superman exercise 2x30 sec

LEGS/GLUTES
straight legged
DAY 3

sumo deadlifts 3x7 SS conventional deadlifts 3x7 SS 3x7

deadlifts

hip thrusts 3x20 SS jump squats 3x10 SS goblet squats 3x10

cable kickbacks 3x15 SS reverse hyperextensionl 3x15 SS leg press 3x15

BACK/BICEPS
DAY 4

dumbbell press 3x10 Superset kneeling pushups 3x15

lateral raises 3x10 Superset lying leg curls 3x20

rear delt fly 3x10 Superset tricep extension 3x10

assisted dips 3x10 Superset triangle pushups on knees 3x10

SHOULDER/TRICEPS DAY 5: REST

booty kicks side to
leg lifts on bench 3x10 SS donkey kicks 3x10 SS 3x10
DAY 6

side on bench

single leg press 3x10 Superset leg press} 3x10

abductor machine for- abductor machine back-

3x20 Superset 3x20
wards wards}

leg extensions 3x10 Superset lying hamstring curl 3x10

DAY 7

ABS
15 mountain climbers each leg, 15 reverse crunches w/ exercise ball, 15
CIRCUIT repeat 5x
hanging leg raises

©2017 Briana Chandler 13

 12th Week
HIIT & CARDIO

HIIT 20 seconds sprints on treadmill + 1:40 rest, time until you reach 18
DAY 1

20 minutes on treadmill with incline setting

CARDIO
Make sure to stretch after

BACK/BICEPS

reverse grip lat pulldown 4x10 Superset close grip lat pulldown 4x10
DAY 2

hammer strength row 4x10 Superset wide grip cable row} 4x10

Superset hammer curls with dumb- 3x15

barbell curl 3x15
bells
back extensions 2x15 Superset superman exercise 2x30 sec

LEGS/GLUTES
straight legged
DAY 3

sumo deadlifts 3x7 SS conventional deadlifts 3x7 SS 3x7

deadlifts

hip thrusts 3x20 SS jump squats 3x10 SS goblet squats 3x10

cable kickbacks 3x15 SS reverse hyperextensionl 3x15 SS leg press 3x15

BACK/BICEPS
DAY 4

dumbbell press 3x10 Superset kneeling pushups 3x15

lateral raises 3x10 Superset lying leg curls 3x20

rear delt fly 3x10 Superset tricep extension 3x10

assisted dips 3x10 Superset triangle pushups on knees 3x10

SHOULDER/TRICEPS DAY 5: REST

booty kicks side to
leg lifts on bench 3x10 SS donkey kicks 3x10 SS 3x10
DAY 6

side on bench

single leg press 3x10 Superset leg press} 3x10

abductor machine for- abductor machine back-

3x20 Superset 3x20
wards wards}

leg extensions 3x10 Superset lying hamstring curl 3x10

DAY 7

ABS
15 mountain climbers each leg, 15 reverse crunches w/ exercise ball, 15
CIRCUIT repeat 5x
hanging leg raises

©2017 Briana Chandler 14

 CONCLUSION

Congratulations!

You Made It To the End The End Is Never The

End Though Thank you for your hard work
and effort through this 12 weeks! Don’t for-
get to use the hash tag #Brisbabes so I can
see your hard work! I hope you enjoyed my
program! Nothing worthwhile never comes
easy and hard work always pays off in the
end. Be sure to check back on my website as
I have big goals to create new and challeng-
ing programs this year! W

www.BrianaChandler.com

©2017 Briana Chandler 15