Embark on a transformative journey with The Bodybuilding Transformation System, a comprehensive 12-week program designed for serious lifters. Committing just 5 days a week, you'll focus on strength-building workouts that target all major muscle groups, ensuring balanced development and explosive gains. Each session combines compound lifts and isolation exercises, maximizing muscle engagement and growth. Whether you're looking to bulk up or refine your physique, this program provides the structure and intensity needed to achieve your bodybuilding goals. Get ready to push your limits and redefine your strength!

The program is divided into two progressive training blocks:

Foundation Block (Weeks 1 to 5): Establishes consistency and training volume.
Ramping Block (Weeks 6 to 12): Increases volume and introduces new movements.

Optimized Training Split

A unique 5-day hybrid Upper/Lower/Pull/Push/Legs split that includes plenty of exercise variety and gradual volume escalation.

Failure Training

Failure training is emphasized like never before. In the Intermediate-Advanced program, the last set of every exercise will be taken to failure. It’s tough, but it works!

The Bodybuilding Transformation System

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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

Incline Bench Press (Barbell)

Cable Crossover

Wide Grip Pull-Up

One Arm Lateral Raise (Cable)

Pendlay Row

Overhead Tricep Extension (Cable)

Bayesian Curl

Upper (Strength Focus)

Lying Leg Curl

Squat (Smith Machine)

Romanian Deadlift (Barbell)

Leg Extension

Standing Calf Raise

Cable Crunch

Lower (Strength Focus)

Lat Pulldown (Neutral Grip)

Chest Supported Row (Machine)

Seated Row (Cable)

Single Arm Rear Delt Cable Fly

Shrug (Dumbbell)

Bicep Curl (Cable)

Preacher Curl (EZ Bar)

Pull (Hypertrophy Focus) 

Bench Press (Barbell)

Shoulder Press (Machine)

Chest Fly (Cable)

Tricep Extension Cable Kickbacks

Hanging Leg Raise

Push (Hypertrophy Focus)

Leg Press

Leg Curl

Bulgarian Split Squat (Dumbbell)

Hip Adductor (Machine)

Hip Abductor (Machine)

Legs (Hypertrophy Focus)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Lat Pulldown (Single Arm)

Smith Machine Row

Split Squat Front Foot Elevated (Smith Machine)

Hyperextension

Calf Raise (Leg Press)

Lat Pulldown

Single Arm Row (Cable)

Cable Shrug

Hammer Curl (Cable)

Concentration Curl

Chest Press (Machine)

Seated Shoulder Press (Dumbbell)

Skull Crusher (Barbell)

Tricep Pushdown (Cable)

Ab Wheel

Hack Squat

Walking Lunge (Dumbbell)

Warm Up Week

Foundation Block

Ramping Block Deload

Ramping Block

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