Intermediate–AdvancedFree

My BB Transform System

Joe S.· Oct 2025

iOS & Android

Overview

Length

12 weeks

Days / week

5 days

Level

Advanced, Intermediate

Goal

Muscle, Strength

Equipment

Full Gym

Session length

60 min

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.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Quadriceps

11.4%

Upper Back

10.5%

Biceps

Triceps

8.9%

Hamstrings

8.9%

Glutes

8.7%

Lats

7.6%

Front Delts

6.5%

Abs

Chest

5.5%

Calves

4.1%

Abductors

3.2%

Middle Delts

Adductors

2.9%

Lower Back

Forearms

1.9%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Barbell)	1	6–8 reps	@6–7
		1	6–8 reps	@7–8
2	Chest Fly (Cable)	1	8–10 reps	@7–8
		1	8–10 reps	@8–9
3	Wide Grip Pull-Up	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	Deficit 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	Lying Leg Curl	1	8–10 reps	@7–8
		1	8–10 reps	@8–9
2	Squat (Smith Machine)	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	Standing Calf Raise	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	Seated Row (Cable)	1	10–12 reps	@7–8
		1	10–12 reps	@8–9
4	1-Arm 45* Cable Rear Delt Flye	1	10–12 reps	@7–8
		1	10–12 reps	@8–9
5	Shrug (Trap Bar)	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 (Dumbbell)	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 Dumbbell Flye	1	8–10 reps	@7–8
		1	8–10 reps	@8–9
4	High-Cable Lateral Raise	1	10–12 reps	@7–8
		1	10–12 reps	@8–9
5	Overhead Cable Tricep Extensions (BAR)	1	10–12 reps	@7–8
		1	10–12 reps	@8–9
6	Cable Triceps Kickback	1	12–15 reps	@8–9
7	Leg Raise (Captain's Chair)	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	Seated 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	Standing Calf Raise	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, My BB Transform 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.

My BB Transform 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.

My BB Transform 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

11,000+ 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