THE BODYBUILDING TRANSFORMATION - Beginner

Perform the following exercise-specific warm-up according to the number of warm-up sets listed in the program.
1 Warm-Up Set Listed: 
Use ~60% of your planned working weight for ~6-10 reps (or until you feel warm and loose)
2 Warm-Up Sets Listed: 
Perform a mini warm-up pyramid:
Warm-Up Set #1 = ~50% of planned working weight for ~6-10 reps
Warm-Up Set #2 = ~70% of planned working weight for 4-6 reps
3 Warm-Up Sets Listed: 
Perform a full warm-up pyramid:
Warm-Up Set #1 = ~45% of planned working weight for ~6-10 reps
Warm-Up Set #2 = ~65% of planned working weight for 4-6 reps
Warm-Up Set #3 = ~85% of planned working weight for 3-4 reps
4 Warm-Up Sets Listed:
Perform a full warm-up pyramid:
Warm-Up Set #1 = ~45% of planned working weight for ~6-10 reps
Warm-Up Set #2 = ~60% of planned working weight for 4-6 reps
Warm-Up Set #3 = ~75% of planned working weight for 3-5 reps
Warm-Up Set #4 = ~85% of planned working weight for 2-4 reps

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Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Barbell)

Pec Deck (Machine)

Pull-Up (Assisted)

Lateral Raise (Cable)

Pendlay Row

Overhead Tricep Extension (Cable)

Bayesian Curl

Upper (Strength )

Single-Leg Leg Curl

Squat (Smith Machine)

Romanian Deadlift (Barbell)

Leg Extension

Calf Raise (Leg Press)

Abs Crunch (Machine)

Lower (Strength)

Lat Pulldown (Neutral Grip)

Chest Supported Row (Dumbbell)

Single Arm Rear Delt Fly (Cable)

Shrug (Dumbbell)

Bicep Curl (EZ Bar)

Preacher Curl (Dumbbell)

Pull (Hypertrophy)

Bench Press (Barbell)

Shoulder Press (Machine)

Chest Fly (Dumbbell)

Tricep Kickback

Lying Leg Raise

Push (Hypertrophy)

Leg Press

Leg Curl

Lunge (Dumbbell)

Hip Abduction (Cable)

Standing Calf Raise

Legs (Hypertrophy)

Incline Bench Press (Dumbbell)

Lat Pulldown

Smith Machine Row

Shrug (Cable)

Hammer Curl (Cable)

Concentration Curl

Chest Press (Machine)

Seated Overhead Press (Dumbbell)

Skull Crusher (Barbell)

Tricep Pushdown (Cable)

Plank

Bulgarian Split Squat (Dumbbell)

Hyperextension

Leg Press (45 Degrees)

Foundation Block

Ramping Block

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