The Bodybuilding Transformation System INT.-ADV. 

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.

All working sets are broken up into Early Sets and Last Sets. The Early Sets are all
the sets that come before your Last Set. Usually the Early Sets should be a little bit
easier than the later sets (slightly lower RPE) whereas the Last Set is pushed to
failure on all exercises (besides intro/deload weeks). See the Bodybuilding
Transformation System Guidebook for a full explanation of RPE.


Each exercise has a clickable link which demonstrates how to perform the
exercise. I suggest watching each exercise demo before starting the workout.

All other aspects of the program, including when to make an exercise substitution
and how to progress through the rep ranges given is explained in the Bodybuilding
Transformation System Guidebook. Give it a full read before starting your first
workout! Let's crush it!!

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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 Barbell Press

Cable Crossover Ladder

Wide-Grip Pull-Up

High-Cable Lateral Raise

Pendlay Deficit Row

Upper (Strength Focus)

Lying Leg Curl JN

Smith Machine Squat

Barbell RDL

Leg Extension JN

Lower (Strength Focus)

Neutral-Grip Lat Pulldown

Chest-Supported Machine Row

Neutral-Grip Seated Cable Row

EZ-Bar Cable Curl

Machine Preacher Curl

Pull Hypertrophy 

Barbell Bench Press

Machine Shoulder Press

Bottom-Half DB Flye

Overhead Cable Triceps Extension (Bar)

Push Hypertrophy

Leg Press JN

Seated Leg Curl

DB Bulgarian Split Squat

Standing Calf Raise JN

Legs Hypertrophy

First week of ramping block, no failure or intensity techniques

Pec Deck

Dual-Handle Lat Pulldown

Smith Machine Row

Smith Machine Static Lunge With Elevated Front Foot

45° Hyperextension

 Lean-Back Lat Pulldown

Chest-Supported T-Bar Row

Dual Handle Eelbow Out Cable Row

Cabe Rope Hammer Curl

DB Concentration Curl

Machine Chest Press

Seated DB Shoulder Press

Bottom-Half Seated Cable Fly

EZ-Bar Skull Crusher

Hack Squat JN

Walking Lunge JN

Deload/Intro week

Ramping Block

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