My BB Transform System

Transform your physique with the My BB Transform System, a comprehensive 12-week program designed for those ready to push their limits. With five training days each week, you'll alternate between upper and lower strength workouts, focusing on hypertrophy and functional strength. This program utilizes a mix of free weights and machines to target all major muscle groups, ensuring balanced development and maximum results. Get ready to build strength, increase muscle mass, and redefine your fitness journey!

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.

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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)

Chest Fly (Cable)

Wide Grip Pull-Up

High-Cable Lateral Raise

Deficit Pendlay Row

Overhead Tricep Extension (Cable)

Bayesian Curl

Upper Strength 

Lying Leg Curl

Squat (Smith Machine)

Romanian Deadlift (Barbell)

Leg Extension

Standing Calf Raise

Cable Crunch

Lower Strength 

Lat Pulldown (Neutral Grip)

Chest Supported Row (Machine)

Seated Row (Cable)

1-Arm 45* Cable Rear Delt Flye

Shrug (Trap Bar)

Bicep Curl (Cable)

Preacher Curl (Dumbbell)

Pull Hypertrophy 

Bench Press (Barbell)

Shoulder Press (Machine)

Bottom Half Dumbbell Flye

Overhead Cable Tricep Extensions (BAR)

Cable Triceps Kickback

Leg Raise (Captain's Chair)

Push Hypertrophy

Leg Press

Seated Leg Curl

Bulgarian Split Squat (Dumbbell)

Hip Adductor (Machine)

Hip Abductor (Machine)

Legs Hypertrophy

Chest Fly (Machine)

Chest Supported Row (Dumbbell)

45* Incline Dumbbell Press

Smith Machine Row

Split Squat Front Foot Elevated (Smith Machine)

Back Extension (Weighted)

Calf Raise (Leg Press)

Abs Crunch (Machine)

Wide Grip Lat Pulldown

Dual-Handle Elbows-Out Cable Row

Hammer Curl (Cable)

Concentration Curl

Chest Press (Machine)

Seated Shoulder Press (Dumbbell)

Skull Crusher (Barbell)

Tricep Kickback

Ab Wheel

Walking Lunge

Triceps Pressdown (BAR)

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