The Bodybuilding Transformation System

Transform your physique with The Bodybuilding Transformation System, a comprehensive 12-week program designed for serious lifters. Committing to five days a week, you'll engage in targeted workouts that focus on both upper and lower body strength, utilizing a variety of equipment to maximize muscle growth. Each session is meticulously crafted to challenge your limits, featuring exercises like the Incline Bench Press and Romanian Deadlift, ensuring you build size and definition. Get ready to sculpt your body and unleash your potential!

Hypertrophy workout based in the Jeff Nipard's book "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

High Cable Lateral Raise

Pendlay Row

Overhead Tricep Extension (Cable)

Bayesian Curl

Upper

Lying Leg Curl

Squat (Smith Machine)

Romanian Deadlift (Barbell)

Leg Extension

Standing Calf Raise

Cable Crunch

Lower

Lat Pulldown (Neutral Grip)

Seated Row (Cable)

Chest Supported Row (Machine)

45° Rear Delt Flye

Cable Paused Shrug-In

Bicep Curl (Cable)

Preacher Curl (EZ Bar)

Pull

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Bottom-Half DB Flye

Tricep Kickback

Leg Raise (Captain's Chair)

Push

Leg Press

Bulgarian Split Squat (Dumbbell)

Hip Adduction

Hip Abduction

Legs

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Wide Grip Lat Pulldown

Smith Machine Static Lunge W/ Elevated Front Foot

Cable Pull-Through

Calf Raise (Leg Press)

Lean-Back Lat Pulldown

T-Bar Row

Arm-Out SingleArm DB Row

Hammer Curl (Cable)

Concentration Curl

Bottom-Half Seated Cable Flye

Skull Crusher (Barbell)

Tricep Pushdown (Cable)

Ab Wheel

Hack Squat

Walking Lunge (Dumbbell)

Foundation block

Ramping Bock

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