J. Nippard's Bodybuilding Transformation (Int.) 5x

Disclaimer: This is not a 1:1 adaptation.

For full details, check out Jeff Nippard’s program:
👉 The Bodybuilding Transformation System
https://jeffnippard.com/products/the-bodybuilding-transformation-system

Jeff Nippard’s Bodybuilding Transformation System targets pure muscle growth (hypertrophy) with science-based training—unlike his powerbuilding plans that mix strength and size. This version follows his intermediate-level routine:

5-day split (Upper–Lower–Pull–Push–Legs), 12 weeks total

    Weeks 1–5: Set A exercises, ramping up volume to failure

    Weeks 6–12: Set B exercises, again progressing 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

Incline Bench Press (Barbell)

Cable Crossover

Wide Grip Pull-Up

Lateral Raise (Cable)

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)

Chest Supported Row (Machine)

Seated Row (Cable)

Single Arm Rear Delt Fly (Cable)

Shrug (Dumbbell)

Bicep Curl (Cable)

Preacher Curl (EZ Bar)

Pull (Hypertrophy)

Bench Press (Barbell)

Shoulder Press (Machine)

Fly Press (Dumbbell)

Tricep Kickback

Roman Chair Sit Up

Push (Hypertrophy)

Leg Press

Leg Curl

Bulgarian Split Squat (Dumbbell)

Hip Adductor (Machine)

Hip Abductor (Machine)

Legs (Hypertrophy)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Lat Pulldown

Bent Over Row (Barbell)

Lunge (Barbell)

Hyperextension

Calf Raise (Leg Press)

Abs Crunch (Machine)

Wide Grip Lat Pulldown

T-Bar Row

Hammer Curl (Cable)

Concentration Curl

Chest Press (Machine)

Seated Shoulder Press (Dumbbell)

Chest Fly (Cable)

Skull Crusher (Barbell)

Tricep Pushdown (Cable)

Ab Wheel

Hack Squat

Walking Lunge (Dumbbell)

Intro SET A / Deload

to failure

Intro SET B / Deload

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