Top Body Transformation Workout Plans Rated and Reviewed by Expert Trainers and PhysiciansTop Body Transformation Workout Plans Rated and Reviewed by Expert Trainers and Physicians

Body Transformation Workout Plans The Complete List Rated and Reviewed

Choosing a transformation workout plan can be confusing. It can often seem like each one is promising different results, even when the exercise routines are basically the same. Some might also give you noticeable changes that you weren’t looking for, while others don’t give you the results that you want. To make it easier for you to understand exactly what each type of workout plan is designed to deliver we have created this helpful guide. In it you will find the information you need to select the best transformation workout program that will give you the results that you are looking for.

Our experts are constantly searching for the best Workouts out there. Here is our editor’s Workout of choice within Body Transformation Workout Plans
Editor’s choice: Adonis Golden Ratio System

Beginner, Intermediate and Advanced Transformation Workout Plans

When it comes to transformation workouts most people are better off starting with a program designed for beginners, especially if you are not in the best shape. It might be tempting to try and rush results by starting with an intermediate or advanced plan, but all you are really doing is increasing your risk for injury.

However if you regularly exercise or participate in another type of workout program and are now ready to take it to the next level and transform your body an intermediate or even advanced plan might be the right choice for you.

We do recommend that before you start any fitness program that you first speak with your primary health care provider to ensure that it is safe for you.

Top 10 Body Transformation Workout Plans

Other Top Rated Workouts In This Category

Transformation Workouts for Women

Even though women can successfully complete a transformation workout program for men, many simply do not want to “bulk up”.

You can find several that are designed to help you transform your body. Whether you want to lose weight or tone muscles that are starting to sag there is a workout program that will help you transform your body.

Transformation workout plans for women often come with access to support groups, both in your neighborhood and online. While men often prefer to reach their fitness goals on their own, the same is not always true for women. 

Being able to share your successes and get plenty of support when you slip on your diet plan can be crucial.

To simplify your life and make it easier to stick with your healthy eating goals you might want to look for a transformation workout plan that comes with a meal guide or at least easy to prepare recipes.

Our editor’s choice for this Workout ProgramOur experts are constantly searching for the best Workouts out there. Here is our editor’s Workout of choice for the Body Transformation Workout Plans

Adonis Golden Ratio System

Workout designed by Kyle Leon & John Barban
  • Duration: 3-12 weeks
  • Frequency: 3-5 times per week
  • Total Cost:     
  •   Money Back Guarantee

Fitness Goals:

  • Building Muscle
  • Fat Burning
  • Body Transformation
  • Gain Strength
  • Ab Focused
  • Core Fitness

Transformation Workouts Plans for Men

These workout plans for men typically involve more strength training than cardio.

The reason for this is simple, men are typically looking to increase muscle mass while losing weight. In order to do this they need to build healthy lean muscle and this involves working with equipment or by moving your body weight.

  • The cardio part is typically performed at the beginning of the daily routine, and it serves two purposes. First it is a good way to warm your muscles up,
  • And second it raises your metabolism so you can have more energy and burn excess fat and calories.

If you are considering skipping the cardio exercises because you are worried that you might also burn muscles, experienced trainers all agree that this is a bad idea.

The cardio routine is just as important for your overall results as the strength training exercises that build and tone muscles.

If you are truly worried about losing muscle mass you might want to look for a men’s transformation workout program that comes with a meal guide. This way you can be sure that you are getting enough protein, a building block for creating lean muscle.

Transformation Workout Plans for Adults Over 50

As long as it has been approved by a licensed physician there is no reason why adults over 50 can’t transform the appearance of their bodies.

Whether they just want to lose weight or build “rippling” muscles there is a workout plan that will help older adults transform their bodies. When adults over 50 are looking for an effective program there are a few aspects to consider.

Since osteoporosis can be an issue, especially in women, you might want to consider one that balances cardio and strength training exercises.

This way you can build or simply tone muscles, while also lowering blood pressure, high cholesterol levels and improve your overall health. Adding more muscle is just as important, even if you don’t want to “bulk up” since it can protect brittle bones that can be prone to easy breaks.

In most cases your physician or trainer will probably recommend that you start off with a beginner’s program.

This way you will get the results that you want without increasing your risk for injury. If you ever have any questions about your health, progress or the fitness plan in general it is always a good idea to speak with your primary health care provider.

Check out our expert editor’s choice for this Workout Program:
Adonis Golden Ratio System

Start this Workout Now

Transformation Workout Plans for Teens

Parents often worry that a transformation workout could be dangerous for teens since their bodies are already growing and changing. This is actually not true, and instead it can provide them with healthy benefits that last for the rest of their lives.

There are a few things to look for, regardless of the results teens are trying to achieve. The workouts should be carefully structured and concentrate on strengthening and toning the entire body, not just a specific muscle group.

Weight training should be balanced with cardio to improve endurance and  burn excess “baby fat”.

You also want the exercise routines to be varied enough to prevent easily bored teens from giving up, and to increase gradually in intensity.

If the workout starts off too hard or progresses too slowly teens are more likely to give up. Some even come with a few interactive functions that can successfully keep tech savvy teens engaged with their exercise program.

When it comes to the meal plans it is important to remember that teens typically need more calories to keep up with their changing and growing bodies.

Nutritional guides that allow them to easily swap out different foods is great for picky eaters, and some even make allowances so teens can still enjoy an occasional restaurant meal.

8, 12 week and 12 month Transformation Workout Plans

The main difference between transformation workout plans that last for 8 weeks, 12 weeks or 12 months is the intensity level they start off with.

Programs with a shorter duration typically have a higher level of intensity, and are usually not a good choice for beginners.

Body builders, and experienced trainers often use these workouts to give them quick results. If you do not already have the stamina to keep up with the grueling and occasionally fast paced workouts a shorter 8 or 12 week fitness plan could cause you more harm than good.

Shorter plans also come with stricter diets, and this might be a little too much if you are just learning how to give up some of your favorite foods.

Regardless of the length of the workout plan, you do want it to start with cardio and work on all your muscle groups. This is true whether you are adding muscle or shedding pounds.

Our Fitness Experts have ranked Adonis Golden Ratio System as
the choice Workout for this Program

Start this Workout Now


A transformation workout is any type of exercise plan that produces noticeable changes in body physique. This includes weight loss, toning and shaping, or muscle building.

It can produce any one of these changes or a combination, it really does depend on the results you are looking for and how much time and effort you are willing to put into your chosen fitness plan.

This can be a tricky question to answer. Obviously you need to consume more protein, especially if your goal is to lose fat and build muscle.

Your height and current weight will play a key role in determining the amount of protein you need daily, and most transformation workout plans come with a handy table that will help you calculate your ideal protein intake.

As a general rule most trainers recommend .5 grams of protein for adults around 180 pounds, though you might want to increase it up to 1.5 grams a day if building muscle is your ultimate goal.

Before starting any new workout program it is always recommended that you first speak with your primary health care provider, regardless of your age.

Most adults over 50 can safely participate in a transformation workout plan, and there are some that are geared specifically for senior citizens.

These workout programs can and frequently do produce the same amazing results, the only difference is often the length of the plan. Adults over 50 typically see the best results with fitness programs that last from 12 weeks up to one year.

It can seem like no matter which fitness plan you choose it will recommend that you add supplements to your diet.

While supplements can be extremely beneficial, they can also be detrimental to your overall goals. The only time you will want to consider adding supplements is if your diet is not meeting your current nutritional needs.

While a nutrient deficiency can derail your workout plan, so can getting too much. If you are ever in doubt, before you spend the money on expensive supplements it is best to seek advice from a licensed trainer, nutritionist or your primary care provider.

One of the main reasons people don’t finish their workout programs is that they become bored.

Doing the same exercises over and over again can quickly become repetitive, and the same goes for food if you are following a strict regimented diet plan.

There are a few ways to prevent this from happening so you can stay excited and motivated, and actually finish a transformation workout plan.

Some tips to help you stay motivated include,

  • Choosing a plan that works different muscle groups each day. This way you aren’t doing the same routine day after day.
  • Changing the location of your workout. If you normally exercise in your living room consider exercising outdoors, weather permitting. Sometimes simply changing your surroundings is enough to put some excitement back into your workouts.
  • If your transformation fitness program came with a structured meal plan don’t be afraid to make substitutions. Swapping foods that have the same calorie count and nutritional value will prevent boredom, which can lead to snacking.

There are several top workout programs designed to be followed at home, and they can produce the same results as the ones that are intended to be done at a gym.

Home exercise plans are often less expensive, since you don’t need to purchase a gym membership they can be more convenient for busy adults.

Some people also prefer the privacy of being able to work out in their own homes. The only downside is that you won’t have the added encouragement of a trainer or other program participants.

Even though you are encouraged to take full advantage of various pieces of equipment, you can still get the same results simply by using your body weight.

Using your strength to move and lift your body weight is one of the most effective ways to burn fat and build muscle, and it is often considered safer than using some types of exercise equipment.

Since using your bodyweight is free, it is also extremely budget friendly. Best of all if you want to see proof before you forego the equipment, there are over two thousand years of successful examples starting with the ancient Greeks that prove this is an effective way to transform your body.

While most come with regimented diet plans or meal guides, there are some that only include a daily, weekly or monthly exercise schedule.

If you are going to spend money on a transformation workout plan most trainers recommend purchasing one that does come with a meal plan or guide.

This way you can be sure that you are getting your money’s worth and have a better chance of getting the results that you want.

You can also find free workout programs that come with suggestions and tips on how to tailor your diet to achieve maximum results.

You will probably have to do a little more research with these types of plans, and we recommend speaking to a licensed nutritionist to ensure that you are getting the protein and other nutrients that you need.

This is a common question and the answer will often depend on your fitness goals.

  • If you want to lose weight, improve overall health and tone muscles then equal emphasis should be placed on cardio and strength training exercises.
  • If you only to transform your body by losing weight and muscle definition aren’t that important then cardio exercises will be the main focus.

However if you are trying to transform yourself by building muscle then the best workout plan will have only a little cardio and a lot of strength building exercises.

If you aren’t sure how much muscle you want to build at first we recommend starting off with a transformation workout plan that focuses on both types of exercises.

Yes, there are several types of workout plans that can transform your body so everyone can achieve the results they are looking for.

There are general ones that will help you burn fat and calories, while toning muscle. Some are designed specifically for weight loss, while others concentrate on building lean healthy muscle.

When it comes to deciding which is the best one for you we recommend thinking about what your ultimate fitness goals are.

In most cases you will want to start with a workout plan designed for beginners.

Transforming your body is strenuous and will take a lot of hard work.

If you try some of the advanced exercises before you are ready it can result in painful injuries. This can sideline your workout making it even harder to reach your fitness goals.

Occasionally there might be a health care expert willing to agree that an intermediate or advance program is okay, but usually you are better off starting with one of the top rated beginner’s transformation workout plans.

It is surprising how many people are afraid to start a body transformation program just because they are worried that they will “bulk up”.

While there are ones that are designed to build and increase muscle mass, you can also find others that simply burn fat and calories.

You will build or at least tone muscles on any type of workout plan, but if you choose one that emphasizes cardio and not strength training you don’t have to worry about “bulking up”.

Another easy way to avoid putting on a lot of muscle mass is controlling the amount of protein you eat each day.

Sticking with .5 grams of protein will ensure that you have the energy you need to make through the workouts, while also burning fat and toning muscles without getting too large.

This question is a little difficult to answer simply because it depends on you.

Your overall health and fitness level at the start of the program, along with your desired results will all play a role in how long it takes before you start to see results.

The amount of time and effort you put into the program will also determine how long it will be before there are noticeable changes, and the type of exercises.

Within the first couple of weeks of being on the transformation workout program, you start to see some of the extra pounds come off, and within a month the changes should start to become noticeable to others.

Don’t get discouraged if it takes a little longer for people to start to notice the results, it will take time for you to transform your body.

Some people mistakenly believe that cardio exercises can result in muscle loss.

While cardio might not build impressive muscle mass, it will tone and firm muscles instead of causing you to lose any.

The only way you are going to start to lose muscle due to cardio or any other type of exercise is if you are burning more calories than you are consuming, without replenishing needed protein.

Protein is necessary for energy and it is also one of the building blocks for muscle. Your body needs protein in order to build muscle and to provide energy during your workouts.

When the body runs out of protein it will start burning muscle mass and this is what causes you to lose it, not the actual exercises. To prevent this from occurring most licensed trainers recommend a daily diet that contains .5 to 1.5 grams of protein.

If your goal is to build muscle mass or even to just add definition to the ones that you have, whey protein or the supplement Creatin can help ensure that you get the results you want to achieve.

It is important to remember that these are supplements and are not designed to be used as a substitution in your meal plan. This can be tempting especially for people that want to add muscle but are afraid that they will gain weight if they follow the meal plans that come with most transformation workout plans.

There is a reason that these meal plans call for 5 small meals a day or one every three hours. You will be burning a lot of calories during the daily workouts so gaining weight is rarely a problem.

Instead people run into problems by not getting the nutrition that they need, and this is when it is a good idea to add whey protein or Creatin to the daily diet.

Women shouldn’t be afraid of the weight training that comes with men’s transformation workout plans.

As long as there is no medical reason a woman should participate in a workout program geared for men if she wants to. Though it should be noted that they are designed to build and define muscle mass and this is a result that not all women want.

If you are simply looking to lose weight for the summer or tone muscles that are starting to get flabby you can find several top rated transformation workout plans for women.

These often come with meal guides, eating plans and even recipes to make a busy woman’s life just a little easier.

Anyone can achieve their fitness goals and noticeable results, as long as they are willing to work at it.

This means putting in the necessary time and effort, even on days when you simply don’t feel like working out. If you start skipping days it gets easier for you to fall off of your schedule and pretty soon all of the hard work you have already put in will have been for nothing.

Once you start seeing results you’ll realize that it was worth all of your hard work.

There is no easy answer for this question, it really does depend on your fitness level starting the program.

If you are a beginner or have lofty goals then a 12 month plan is probably best for you since it will slowly increase in intensity to prevent injuries due to stress and strain. In this case a longer program will produce the best results.

However if you are already in good physical shape and just want to add a little more muscle mass, tone a few places that are just beginning to sag or lose a couple of pounds a workout with a shorter duration will probably be a good choice for you.

It is important to remember that you won’t get instant results on a shorter workout program if you are a beginner or looking for a major full body transformation. This will take time and effort.

Overall transformation workout programs are safe for teens and their growing bodies, but it is advisable to first speak with your primary health care provider.

Exercise at any age is always beneficial, but a teenager’s body is already changing due to puberty and some parents are worried that it might be a little too much.

To ensure teens’ safety, after getting approval from a licensed physician, most trainers recommend starting them off on a beginner’s transformation workout plan.

Some older athletes however might have the physical strength and stamina to go straight to an intermediate program.

There are several places where you can find top rated transformation workout plans.

Your primary health care provider is an excellent source of information, and is the best qualified to recommend one that is right for your health and fitness level. Trainers at the gym can also help you choose a workout program, and some might even be able to provide support and advice along the way.

Family and friends that have already had success transforming their bodies can recommend ones that worked for them. You will also find that the internet can be an invaluable source of information.

At Top Workout Programs we have the best transformation workout plans rated and reviewed by experienced trainers and licensed fitness experts so you can confidently choose a fitness program that will work for you.

Don't forget to check out our expert's Workout of choice for this Program:
Adonis Golden Ratio System

Start this Workout Now