3The Bodybuilding Transformation System (JM)

Transform your physique with the 12-week 2The Bodybuilding Transformation System, designed to build strength and muscle through a comprehensive 5-day weekly regimen. This program combines upper and lower strength training with targeted hypertrophy workouts, ensuring balanced development across all major muscle groups. Each session is meticulously crafted with a variety of exercises, including dumbbell presses, squats, and cable curls, to maximize your gains. Get ready to push your limits and sculpt the body you've always wanted!

Perform a full general warm-up and exercise-specific warm-up every workout as
outlined below (should only take 5-10 mins max)

General Warm-Up:

Perform the following general warm-up before every workout (5-10 mins max)
5-10 minutes	Light cardio on machine on your choice of machine (treadmill,
		stairmaster, elliptical, bike, etc.)

10 reps per side	Arm Swings
15 reps per side	Arm Circles
10 reps per side	Front-to-Back Leg Swings
10 reps per side	Side-to-Side Leg Swings
10 reps per side	Cable External Rotation (optional)

Exercise-Specific Warm-Up
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

Note that for the first week of the program, most sets are taken to an RPE of ~7-9.
This means you will be leaving 1-3 reps in the tank on most exercises. This only
lasts for the first week (to serve as a deload/intro week). After the first week, the
intensity will increase and you’ll start taking the last set of every exercise to failure.




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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

45* Incline Dumbbell Press

Chest Fly (Machine)

Wide Grip Pull-Up

High-Cable Lateral Raise

Deficit Pendlay Row

Overhead Tricep Extension (Cable)

Bayesian Curl

Upper Strength 

Lying Leg Curl

Squat (Smith Machine)

Romanian Deadlift (Barbell)

Leg Extension

Standing Calf Raise

Cable Crunch

Lower Strength 

Lat Pulldown (Neutral Grip)

Smith Machine Row

Seated Row (Cable)

1-Arm 45* Cable Rear Delt Flye

Cable Paused Shrug-in

Hammer Curl (Dumbbell)

Preacher Curl (Dumbbell)

Pull Hypertrophy 

Bench Press (Barbell)

Shoulder Press (Machine)

Bottom Half Dumbbell Flye

Overhead Cable Tricep Extensions (BAR)

Cable Triceps Kickback

Leg Raise (Captain's Chair)

Push Hypertrophy

Leg Press

Seated Leg Curl

Single-Leg Glute Bridge (Machine)

Hip Adductor (Machine)

Hip Abductor (Machine)

Legs Hypertrophy

Chest Supported Row (Dumbbell)

Wide Grip Lat Pulldown

Bulgarian Split Squat (Dumbbell)

Calf Raise (Leg Press)

Abs Crunch (Machine)

Pull-Up (Weighted)

Dual-Handle Elbows-Out Cable Row

Concentration Curl

Seated Shoulder Press (Dumbbell)

Skull Crusher (Barbell)

Tricep Kickback

Ab Wheel

Walking Lunge

Triceps Pressdown (BAR)

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