Intermediate–AdvancedFree

The Bodybuilding Transformation System

For Intermediate-Advanced Lifters

Juwi· May 2025

9athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

5 days

Level

Advanced, Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

60 min

IMPORTANT PROGRAM NOTES READ BEFORE STARTING 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. User's Note : For the warming up do 1 set Use ~60% of your planned working weight for ~6-10 reps (or until you feel warm and loose)

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

11.2%

Hamstrings

10.5%

Quadriceps

10.5%

Lats

8.7%

Biceps

8.7%

Triceps

8.1%

Abs

7.6%

Glutes

7.3%

Front Delts

5.4%

Chest

4.4%

Calves

4.4%

Middle Delts

3.7%

Adductors

3.3%

Abductors

2.6%

Lower Back

2.4%

Forearms

1.3%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	45° Incline Barbell Press	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 Lat Pulldown	1	8–10 reps	@6–7
		1	8–10 reps	@7–8
4	High-Cable Lateral Raise	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	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	Calf Raise (Leg Press)	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	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	Neutral Grip Seated Cable Row	1	10–12 reps	@7–8
		1	10–12 reps	@8–9
4	1-Arm 45 Degrees Cable Rear Delt Flye	1	10–12 reps	@7–8
		1	10–12 reps	@8–9
5	Shrug (Dumbbell)	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	Preacher Curl (EZ Bar)	1	12–15 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	Bottom-Half DB Flye	1	10–12 reps	@7–8
		1	10–12 reps	@8–9
4	High-Cable Lateral Raise	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	Cable Tricep Kickback	1	12–15 reps	@8–9
7	Hanging Leg Raise	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	@7–8
		1	10–12 reps	@8–9
7	Calf Raise (Leg Press)	1	10–12 reps	@7–8
		1	10–12 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, 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.

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.

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

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android