The Bodybuilding Transformation from Jeff Nippard

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!!

- 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!!

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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

Lying Leg Curl

Squat (Smith Machine)

Romanian Deadlift (Barbell)

Leg Extension

Standing Calf Raise

Cable Crunch

Lower (Strength Focus)

Lat Pulldown (Neutral Grip)

Chest Supported Row (Machine)

Seated Row (Cable)

Rear Delt Fly (Cable)

Shrug (Dumbbell)

Bicep Curl (Cable)

Preacher Curl(Machine)

Pull (Hypertrophy)

Bench Press (Barbell)

Shoulder Press (Machine)

Bottom Half DB Fly

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Tricep Kickback

Roman Chair Leg Raise

Push (Hypertrophy)

Leg Press

Leg Curl

Bulgarian Split Squat (Dumbbell)

Hip Adductor (Machine)

Hip Abductor (Machine)

Leg (Hypertrophy)

Incline Bench Press (Barbell)

Cable Crossover

Wide Grip Pull-Up

Pendlay Row

Bayesian Curl

Upper (Strength Focus)

Wide Grip Lat Pulldown

Pec Deck (Machine)

Smith Machine Row

Smith Machine Static Lunge W/ Elevated Front Foot

Hyperextension

Calf Raise (Leg Press)

Abs Crunch (Machine)

Hammer Curl (Cable)

Concentration Curl

Chest Press (Machine)

Seated Shoulder Press (Dumbbell)

Skull Crusher (EZ Bar)

Tricep Rope Push Down (Cable)

Ab Wheel

Walking Lunge (Dumbbell)

Incline Bench Press (Dumbbell)

Hammer Curl (Dumbbell)

Tricep Pushdown (Cable)

Deload Week (Start)

Last Set To Failure

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