The Body Transformation System - Intermediate

Jeff Nippard's Body Transformation System, at intermediate level

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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

Incline Bench Press (Barbell)

Cable Crossover Ladder

Wide Grip Lat Pulldown

Lateral Raise (Cable)

Pendlay Deficit Row

Overhead Tricep Extension (Cable)

Bayesian Curl

Upper (Strength Focused)

Seated Hamstring Curl

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Barbell)

Leg Extension

Standing Calf Raise

Cable Crunch

Lower (Strength Focused)

Lat Pulldown (Neutral Grip)

Chest Supported Row (Machine)

Meadow Row

Rear Delt Fly (Cable)

Shrug (Dumbbell)

Bicep Curl (Cable)

Preacher Curl (EZ Bar)

Pull (Hypertrophy Focus)

Bench Press (Barbell)

Shoulder Press (Machine)

Bottom-Half Fly (Dumbbell)

Single Arm Tricep Extension (Cable)

Hanging Leg Raise

Push (Hypertrophy Focus)

Leg Press

Hip Adductor (Machine)

Hip Abductor (Machine)

Legs (Hypertrophy Focus)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Hyperextension

Hammer Curl (Cable)

Concentration Curl

Chest Press (Machine)

Seated Shoulder Press (Dumbbell)

Skull Crusher (Dumbbell)

Tricep Pushdown (Cable)

Hack Squat

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