Nippard’s The Bodybuilding Transformation System

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.

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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 (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Standing Calf Raise

Cable Crunch

Lower Strength 

Bench Press (Barbell)

Shoulder Press (Machine)

Chest Fly (Dumbbell)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Tricep Kickback

Leg Raise (Captain's Chair)

Push Hypertrophy

Leg Press

Leg Curl

Bulgarian Split Squat (Dumbbell)

Hip Adductor (Machine)

Hip Abductor (Machine)

Legs Hypertrophy

Smith Machine Static Lunge W/ Elevated Front Foot

Glute-Ham Raise

Calf Raise (Leg Press)

Abs Crunch (Machine)

Pull-Up (Weighted)

T-Bar Row

Dumbbell Row

Single Arm Rear Delt Fly (Cable)

Cable Paused Shrug-in

Hammer Curl (Cable)

Concentration Curl

Pull Hypertrophy 

Seated Shoulder Press (Dumbbell)

Skull Crusher (Barbell)

Ab Wheel

Hack Squat

Walking Lunge

Incline Bench Press (Barbell)

Pec Deck (Machine)

Wide Grip Pull-Up

Pendlay Row

Bayesian Curl

Upper Strength 

Incline Bench Press (Dumbbell)

Wide Grip Lat Pulldown

Smith Machine Row

Lat Pulldown (Neutral Grip)

Chest Supported Row (Machine)

Seated Row (Cable)

Bicep Curl (Cable)

Bicep Curl (Machine)

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