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Total Body Transformation (TBT)(Weight Training)

The Total Body Transformation (TBT) is a high-intensity, all-in “Beast” mode program that pushes every major muscle group in each session—demanding smart rest, dialed-in nutrition, and intentional recovery to unleash your ultimate strength and physique.

 

 

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Total Body Workout Tracker

Core Compliment Workout Tracker

TBT

Highlights

This is the full-throttle program for men who want to push their bodies to the edge of growth potential. The Total Body Transformation routine hits every major muscle group three times per week, pushing your volume and intensity to the point where your body is forced to adapt—or be left behind.

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You’ll be training at the upper limits of what the body can recover from before crossing into burnout territory. That means maximum muscle recruitment, maximum stimulus, and the fastest growth you can realistically achieve—if your nutrition, rest, and supplementation are on point.

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Who This Program Is For

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  • Not for beginners.

  • Best to work up to after completing Mini-MAX or Bro-Split cycles a few times.

  • Designed for men who already have a solid strength foundation and want the next big jump in size and power.

 

Frequency

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  • 3 days per week — Monday, Wednesday, Friday recommended.

  • Rest days in between are non-negotiable to allow your body to recover from the high volume and intensity.

  • Optional: Strategic cardio or active recovery on off days (incline walking, cycling, light sled work) — keep it low to moderate intensity so it doesn’t interfere with

  • muscle repair.

 

Length

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  • Sessions run 75-90 minutes — this is high-volume training, so expect a longer grind than Mini-MAX or Bro-Split.

  • Most lifters finish in about an hour if they stay focused, time rest periods, and avoid distractions.

  • Consider non-competing supersets to cut time in half without sacrificing quality.

 

Why It Works

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  • Full-body frequency at the edge of optimal recovery — every major muscle group is hit 3x/week, keeping protein synthesis elevated all week long.

  • Maximum growth stimulus — this program pushes weekly set volume to the upper limit for hypertrophy without crossing into chronic overtraining (as long as recovery, nutrition, and sleep are dialed in).

  • Perfect balance of heavy compounds and targeted isolation — compounds build raw strength and muscle density, while isolations polish weak points and create symmetry.

  • Performance and longevity focused — heavy but joint-conscious exercise selection (machine presses, supported rows, no max-effort deadlifts or free-weight overhead press) keeps you progressing without beating up your shoulders, elbows, or lower back.

 

Requirements for Success

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  • Nutrition: Hit your macros daily—especially protein (0.8–1g per pound of target body weight).

  • Rest: 7–9 hours of quality sleep each night.

  • Supplements: Consider creatine, omega-3s, joint support, and a multivitamin to aid recovery.

  • Listen to Your Body: Fatigue is expected—pain and regression are not.

 

Warning Signs You Need to Back Off

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If you notice:

  • Persistent joint pain

  • Constant fatigue or irritability

  • Stalled progress for more than 3–4 weeks

…then it may be time to drop back to a Mini-MAX or Bro-Split cycle until your body’s ready to handle this level again.

 

✅ Bottom Line:


The TBT Beast Mode program is the final boss of your transformation journey—maximum stimulus, maximum reward. But like any high-performance engine, it only works if you give it the fuel, maintenance, and respect it demands.

Routine

The TBT Beast Mode routine is the upper limit of what your body can handle for size and strength gains before hitting burnout. This is an intense total-body program that trains every major muscle group three times a week, pushing volume, load, and frequency to the optimal range for muscle growth.

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Important:

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  • Best done after completing Mini-MAX or Bro-Split cycles to prepare your joints, tendons, and recovery ability.

  • Requires excellent nutrition, consistent protein intake (0.8–1g per pound of target bodyweight), 7–9 hours of sleep, and recovery support through supplements if needed.

  • If you start feeling joint pain, excessive fatigue, or progress stalls for more than 3–4 weeks, back down to a lower-volume routine.

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Program Rules:

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  • Do not change for 12 weeks — your body needs consistency to adapt.

  • Consider non-competing supersets to save time (requires nearby equipment).

  • Focus on compound lifts with isolation support where needed.

  • Avoid high-risk lifts for joints (e.g., deadlifts, free-weight overhead press) — use safer variations.

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Total Body (3X M/W/F)

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Warm-Up / Activation

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  1. Light Dumbbell Lateral + External Rotation Combo – 2×12–15 (FORM / MIND–MUSCLE)
    Prepares delts and rotator cuff for pressing and pulling, reducing injury risk.

 

Delts / Shoulders (Priority #1)

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  1. Overhead Press Machine – 3×6–8 (HEAVY PROGRESSIVE LOAD)
    Machine stability allows safe heavy pressing for delts and triceps.
    Alternative: Landmine Press (shoulder-friendly).

  2. Lateral Raise Machine – 3×12–15 (FORM / MIND–MUSCLE)
    Side delt width for a broader frame.
    Alternative: Dumbbell Lateral Raise with slow tempo.

 

Chest (Priority #2)

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  1. Flat Barbell Bench Press – 3×6–8 (HEAVY PROGRESSIVE LOAD)
    Overall chest and triceps strength foundation.
    Alternative: Machine Chest Press (joint-friendly).

  2. Incline Dumbbell Press – 3×8–10 (HEAVY PROGRESSIVE LOAD)
    Upper chest fullness and shoulder balance.

  3. Weighted Dips (Forward Lean) – 3×6–8 (HEAVY PROGRESSIVE LOAD)
    Lower chest and triceps, adds thickness.
    Alternative: Assisted Dip Machine.

  4. Cable Crossover – 2×12–15 (FORM / MIND–MUSCLE)
    Chest isolation and peak contraction for shape.

 

Back – Lats / Mid-Back / Traps (Priority #3)

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  1. Weighted Pull-Ups – 2×6–8 (HEAVY PROGRESSIVE LOAD)
    Vertical pull for lat width and upper body strength.
    Alternative: Lat Pulldown.

  2. Weighted Chin-Ups – 2×6–8 (HEAVY PROGRESSIVE LOAD)
    Hits lats and biceps for thickness.
    Alternative: Close-Grip Pulldown.

  3. Chest-Supported Row – 3×8–10 (HEAVY PROGRESSIVE LOAD)
    Mid-back thickness without lower back strain.

  4. Dumbbell Shrugs (Slight Up & Back) – 3×10–12 (FORM / MIND–MUSCLE)
    Upper trap development — hold for 1–2 seconds at the top.

 

Triceps (Priority #4)

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  1. Skull Crushers – 3×10–12 (FORM / MIND–MUSCLE)
    Long head triceps focus for arm size.
    Alternative: Cable Overhead Extension (joint-friendly).

  2. Tricep Pushdowns – 2×10–12 (FORM / MIND–MUSCLE)
    Lateral head isolation for complete triceps look.

 

Biceps (Priority #5)

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  1. Slight Decline Seated Dumbbell Curl – 3×10–12 (FORM / MIND–MUSCLE)
    Full stretch for long head biceps activation.

  2. Cable Drag Curl – 3×10–12 (FORM / MIND–MUSCLE)
    Keeps constant tension through the range of motion.

 

Quads / Hamstrings / Glutes (Priority #6–8)

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  1. Hack Squat – 3×6–8 (HEAVY PROGRESSIVE LOAD)
    Quad-focused compound without spinal compression.
    Alternative: Leg Press.

  2. Leg Extension + Hamstring Curl (Superset) – 3×12–15 each (FORM / MIND–MUSCLE)
    Isolates quads and hamstrings for balanced leg development.

  3. Hip Thrust – 3×8–10 (HEAVY PROGRESSIVE LOAD)
    Glute max builder for hip power and shape.

 

Calves (Priority #9)

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  1. Standing Calf Raise – 4-Set Balanced Protocol

    • Sets 1–2: 8–12 reps, heavy (HEAVY PROGRESSIVE LOAD)

    • Sets 3–4: 15–20 reps, slight knee bend (FORM / MIND–MUSCLE)
      Ensures both gastrocnemius and soleus development.

 

Finisher / Post-Workout

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  1. Face Pulls – 3×12–15 (FORM / MIND–MUSCLE)
    Rear delt and posture support to balance pressing volume.

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Weekly Set Totals (3×/week)

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  • Front/Side Delts – 18 – Overhead press, lateral raises, warm-up activation.

  • Chest – 24 – 3 heavy compounds + 1–2 isolation moves each session.

  • Lats – 21 – Pull-ups, chin-ups, and row variations.

  • Mid-Back/Traps – 18 – Chest-supported row + shrug work.

  • Traps (Upper) – 9 direct – From shrugs and carryover from rows/pulls.

  • Triceps – 21 – Heavy pressing compounds plus isolation work.

  • Biceps – 24 – Chin-ups, curls, and drag curls.

  • Quads – 18 – Hack squats, leg press/extensions.

  • Hamstrings – 9 direct – Hamstring curls + hip thrust carryover.

  • Glutes – 9 direct – Hip thrust + hack squat carryover.

  • Calves – 12 direct – Standing calf raise heavy/light protocol.

  • Rear Delts / RC – 9 direct – Warm-up activation + face pulls.

 

These totals put the program right at the high end of the optimal weekly volume range for hypertrophy according to most research, which is why recovery, protein intake, and sleep are critical for success.

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10 Strong – Six-Pack Builder (2x/Week - T/Th)

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This is your dedicated core development program designed to create deep, blocky abs and a tapered waistline while reinforcing total-body stability. Unlike “burnout” ab workouts, this plan is built with progressive overload, rotational control, and deep core activation to make your abs pop while protecting your lower back.

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Frequency:

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  • 2x/week (Tuesday & Thursday recommended)

  • Best paired with your main lifting program (Mini-MAX, Bro-Split, or TBT)

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Duration:

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  • 20–30 minutes per session

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Warm-Up / Activation

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  1. Hollow Body Hold – 2×20–30 sec (FORM / MIND–MUSCLE)
    Activates the deep core and teaches bracing before heavy ab work.

 

Rectus Abdominis – Upper/Lower

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  1. Weighted Decline Sit-Up – 3×8–12 (HEAVY)
    Progressive overload for visible abdominal thickness.
    Alternative: Machine Crunch (guided motion for joint comfort).

  2. Captains Chair Leg Raise – 3×10–15 (FORM / MIND–MUSCLE)
    Focus on tilting pelvis posteriorly at the top for maximum contraction.
    Alternative: Lying Leg Raise (less stress on hip flexors).

 

Obliques / Taper

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  1. Cable Woodchoppers – 3×10–15 per side (FORM / MIND–MUSCLE)
    Rotational control without swinging the hips.
    Alternative: Landmine Rotations.

  2. Weighted Russian Twists – 3×12–15 per side (FORM / MIND–MUSCLE)
    Slight lean back to keep constant tension on the abs.

 

Deep Core & Anti-Extension

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  1. Ab Wheel Rollouts – 3×8–12 (FORM)
    Builds deep core strength — progress by increasing range of motion.
    Alternative: Stability Ball Rollouts (joint-friendly).

 

Posterior Core Support

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  1. Weighted Back Extensions – 3×10–12 (HEAVY)
    Strengthens spinal erectors and glutes for balance and posture.
    Alternative: Bodyweight Back Extensions with slow tempo.

 

Finisher / Pump Work

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  1. Cable Crunch – 2×15–20 (FORM / MIND–MUSCLE)
    High-rep burn to fully fatigue the rectus abdominis.

 

Weekly Set Totals (Per Muscle Group)

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(Based on doing this 2×/week)

  • Upper Abs: 10 sets

  • Lower Abs: 10 sets

  • Obliques: 12 sets

  • Deep Core / Transverse: 6 sets

  • Posterior Core (Lower Back): 6 sets

 

✅ Why This Works:

  • Trains abs like any other muscle — with progressive overload.

  • Balances front, side, and back core development for aesthetics and performance.

  • Builds deep core stability to improve your main lifts.

Cardio

(Tuesdays & Thursdays – 30–40 minutes - after Core)

 

If PPLUL cardio is the engine, this is the turbocharger. On your non-lifting days (or Ab Days), you’ll train your conditioning with Beast Mode cardio—a blend of steady-state and HIIT (High Intensity Interval Training) that torches fat, builds endurance, and keeps your metabolism running hot for hours afterward.

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This isn’t “leisure cardio.” This is controlled chaos—short bursts of all-out effort, active recovery, and repeat. Done right, you’ll be drenched, your lungs will be on fire, and you’ll feel the afterburn long into the day.

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Suggested Beast Mode Cardio Options

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  • Bicycle (Stationary or Outdoor) – Sprint for 20–30 seconds, recover for 90 seconds, repeat.

  • Incline Treadmill Walking / Jogging – Alternate 60 seconds of hard push with 2 minutes recovery.

  • Stair Master – 30 seconds max effort climb, 90 seconds slow climb.

  • Rowing Machine – Hard pull for 250m, slow row for 1–2 minutes.

 

Format:

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  • Warm-Up: 5 minutes easy pace.

  • HIIT Phase: 8–10 cycles of work (20–60 sec all-out) and rest (1–2 min easy).

  • Cool Down: 5 minutes light pace.

 

Beast Mode Bonus Tip – The After-Meal Attack

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If you want next-level fat loss and metabolic control, stack in 10-minute brisk walks after each meal—even on cardio days.

  • Metabolic Boost: HIIT primes your metabolism; post-meal walks keep it elevated.

  • Blood Sugar Stability: Reduces insulin spikes, keeps energy steady.

  • Fat Loss Acceleration: Frequent movement keeps you in a calorie-burning state all day.

 

HIIT + Lifting – Don’t Kill Your Gains

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HIIT is powerful, but it’s also demanding. Here’s how to keep it from slowing muscle growth:

  • Separate from Heavy Lifting: Do HIIT on non-lifting days or at least 6–8 hours apart from strength work.

  • Avoid Marathon Sessions: Keep total Beast Mode cardio to 30–40 minutes max—after that, the recovery cost outweighs the benefits.

  • Fuel & Recover: More intensity means more need for protein, carbs, hydration, and sleep.

 

✅ Best Beast Mode Practices:

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  • Push hard on work intervals—all-out means all-out.

  • Respect recovery intervals—don’t cheat them.

  • Mix up machines & movements to hit different muscles and energy systems.

Progress > Perfection

Best Practices (Consistency over intensity)

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✔ Warm Up Smart – Light stretches, calisthenics, or a practice set to get blood flowing to the muscles you’ll use.


✔ Progressive Overload – Gradually increase weight, reps, or intensity over time to keep building strength and muscle.


✔ Form Over Weight – Especially over 40, proper form protects joints, tendons, and long-term progress.


✔ Leave Ego at the Door – Chasing numbers leads to injuries, and injuries kill momentum faster than anything.

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