JN The Bodybuilding Transformation System Adjusted

I have adjusted JN's Bodybuilding Transformation Program I found here to fit my gym and save some time. I have replaced some exercises for the ones offering more stretch and preferably do not need to change implements. Some sets were combined into supersets and reordered as well. I have also removed the RPE ranges, since I prefer to push to 9 on the first working set, and failure and beyond on the rest. The program also has the 6th day for Eisbachfit, which is HIIT calisthenics workout organized by a community in Munich. Since it is every Tuesday, I start every week on Sunday. Sometimes I spend the weekend hiking, that's why I start the weeks with Leg Day and skip it if I am in the mountains

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Lying Leg Curl

Squat (Smith Machine)

Romanian Deadlift (Barbell)

Leg Extension

Lower Strength 

Incline Bench Press (Barbell)

Low-To-High Cable Fly Ladder

Wide Grip Pull-Up

Upper Strength 

This is a circuit style HIIT workout focused on higher reps with lower weights, outside, no gym

Eisbachfit

Leg Press

Leg Curl

Smith Machine Bulgarian Split Squat

Standing Calf Raise

Legs Hypertrophy

Lat Pulldown (Neutral Grip)

Chest Supported Row (Machine)

Bicep Curl (Machine)

Pull Hypertrophy 

Bench Press (Barbell)

Shoulder Press (Machine)

Chest Fly (Dumbbell)

Push Hypertrophy

Smith Machine Static Lunge W/ Elevated Front Foot

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Bayesian Curl

Hack Squat

Seated Leg Curl

Walking Lunge

Lean-Back Lat Pulldown

Chest Supported Row (Dumbbell)

Dual Handle Cable Row

Hammer Curl (Cable)

Concentration Curl

Seated Shoulder Press (Dumbbell)

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