Intermediate–AdvancedFree

Nippard’s The Bodybuilding Transformation System

Jeff’s intermediate to advanced version of the program. Want to get jacked with Jeff? This is it. After the program you also can say “My name is Jeff”

· May 2025

7athletes running this program

Free on iOS & Android

Overview

Length

12 weeks

Days / week

5 days

Level

Advanced, Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

60 min

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. (Boostcamp user’s note: I tried to find fitting exercises from existing bank, sorry if there might be differences) 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!! User’s note: some exercises are swapped for the Variations that fit me and my gym (like squats instead of smith machine squats), remember to use whatever fits you better.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

9.9%

Triceps

9.7%

Hamstrings

9.1%

Front Delts

8.8%

Quadriceps

8.5%

Biceps

7.9%

Lats

7.8%

Chest

7.1%

Middle Delts

6.6%

Abs

5.7%

Glutes

5.4%

Calves

3.5%

Rear Delts

3.5%

Adductors

2.6%

Forearms

1.6%

Abductors

1.3%

Lower Back

0.9%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Lying Leg Curl	1	8–10 reps	@7–8
		1	8–10 reps	@8–9
2	Squat (Barbell)	1	6–8 reps	@6–7
		1	6–8 reps	@7–8
3	Romanian Deadlift (Barbell)	1	6–8 reps	@6–7
		1	6–8 reps	@7–8
4	Leg Extension	1	8–10 reps	@7–8
		1	8–10 reps	@8–9
5	Standing Calf Raise	1	6–8 reps	@7–8
		1	6–8 reps	@8–9
6	Cable Crunch	1	8–10 reps	@7–8
		1	8–10 reps	@8–9

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	8–10 reps	@6–7
		1	8–10 reps	@7–8
2	Shoulder Press (Machine)	1	8–10 reps	@6–7
		1	8–10 reps	@7–8
3	Chest Fly (Dumbbell)	1	8–10 reps	@7–8
		1	8–10 reps	@8–9
4	Lateral Raise (Cable)	1	10–12 reps	@7–8
		1	10–12 reps	@8–9
5	Overhead Tricep Extension (Cable)	1	10–12 reps	@7–8
		1	10–12 reps	@8–9
6	Tricep Kickback	1	12–15 reps	@8–9
7	Leg Raise (Captain's Chair)	1	10–20 reps	@7–8
		1	10–20 reps	@8–9

#	Exercise	Sets	Reps	Load
1	Leg Press	1	8–10 reps	@6–7
		1	8–10 reps	@7–8
2	Leg Curl	1	10–12 reps	@7–8
		1	10–12 reps	@8–9
3	Bulgarian Split Squat (Dumbbell)	1	8–10 reps	@6–7
		1	8–10 reps	@7–8
4	Leg Extension	1	10–12 reps	@7–8
		1	10–12 reps	@8–9
5	Hip Adductor (Machine)	1	10–12 reps	@7–8
		1	10–12 reps	@8–9
6	Hip Abductor (Machine)	1	10–12 reps	@8–9
7	Standing Calf Raise	1	10–12 reps	@7–8
		1	10–12 reps	@8–9

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Barbell)	1	6–8 reps	@6–7
		1	6–8 reps	@7–8
2	Pec Deck (Machine)	1	8–10 reps	@7–8
		1	8–10 reps	@8–9
3	Wide Grip Pull-Up	1	8–10 reps	@6–7
		1	8–10 reps	@7–8
4	Lateral Raise (Cable)	1	8–10 reps	@7–8
		1	8–10 reps	@8–9
5	Pendlay Row	1	6–8 reps	@7–8
		1	6–8 reps	@8–9
6	Overhead Tricep Extension (Cable)	1	8–10 reps	@7–8
		1	8–10 reps	@8–9
7	Bayesian Curl	1	8–10 reps	@7–8
		1	8–10 reps	@8–9

#	Exercise	Sets	Reps	Load
1	Lat Pulldown (Neutral Grip)	1	8–10 reps	@6–7
		1	8–10 reps	@7–8
2	Chest Supported Row (Machine)	1	8–10 reps	@6–7
		1	8–10 reps	@7–8
3	Seated Row (Cable)	1	10–12 reps	@7–8
		1	10–12 reps	@8–9
4	Single Arm Rear Delt Fly (Cable)	1	10–12 reps	@7–8
		1	10–12 reps	@8–9
5	Cable Paused Shrug-in	1	10–12 reps	@7–8
		1	10–12 reps	@8–9
6	Bicep Curl (Cable)	1	10–12 reps	@7–8
		1	10–12 reps	@8–9
7	Bicep Curl (Machine)	1	12–15 reps	@8–9

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Nippard’s The Bodybuilding Transformation System is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Nippard’s The Bodybuilding Transformation System is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Nippard’s The Bodybuilding Transformation System is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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