The Bodybuilding Transformation from Jeff Nippard

Program Description

Note: A bunch of info from the book is missing here like the substitute workouts and number of warmup sets for example so you may check the book of the same name for more in depth details regarding the program General notes from the book: - Perform a full general warm-up and exercise-specific warm-up every workout as outlined below (should only take 5-10 mins max) - 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. - 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!!

Program Overview