THE BODYBUILDING TRANSFORMATION

Transform your physique with Jeff Nippard's 12-week bodybuilding program, designed for serious lifters ready to elevate their strength and muscle gains. Comprising five days of targeted workouts each week, this program focuses on both upper and lower body strength, as well as hypertrophy training to maximize muscle growth. With a mix of barbell, machine, and cable exercises, you'll build a balanced physique while honing your lifting technique. Get ready to push your limits and achieve the body you've always wanted!

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 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)

Pec Deck (Machine)

Pull-Up (Assisted)

Lateral Raise (Dumbbell)

Single Arm Row (Dumbbell)

Overhead Tricep Extension (Cable)

Bayesian Curl

Upper (Strength )

Lying Leg Curl

Squat (Smith Machine)

Romanian Deadlift (Barbell)

Leg Extension

Seated Calf Raise

Cable Crunch

Lower (Strength)

Chest Supported Row (Machine)

Single Arm Rear Delt Fly (Cable)

Shrug (Barbell)

Bicep Curl (Cable)

Preacher Curl (Dumbbell)

Pull (Hypertrophy)

Bench Press (Barbell)

Shoulder Press (Machine)

Chest Fly (Dumbbell)

Lateral Raise (Cable)

Tricep Kickback

Roman Chair Sit Up

Push (Hypertrophy)

Leg Press

Leg Curl

Goblet Squat

Hip Abductor (Machine)

Standing Calf Raise

Legs (Hypertrophy)

Bicep Curl (EZ Bar)

Incline Bench Press (Dumbbell)

Hammer Curl (Cable)

Concentration Curl

Chest Press (Machine)

Seated Overhead Press (Dumbbell)

Skull Crusher (Barbell)

Tricep Pushdown (Cable)

Ab Wheel

Hack Squat

Foundation Block

Ramping Block

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