JEFF NIPPARD THE BODYBUILDING TRANSFORMATION

Transform your physique in just 12 weeks with Jeff Nippard's comprehensive bodybuilding program. Designed for five days a week, this plan combines strength-focused upper and lower body workouts with targeted pull sessions to maximize muscle growth and enhance your overall strength. Each workout includes a variety of exercises, from barbell and cable movements to bodyweight training, ensuring you hit every muscle group effectively. Get ready to push your limits and achieve the body you've always wanted!

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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

Lateral Raise (Cable)

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 Focus)

Lat Pulldown (Neutral Grip)

Chest Supported Row (Machine)

Seated Row (Cable)

Single Arm Rear Delt Fly (Cable)

Shrug (Barbell)

Bicep Curl (Cable)

Preacher Curl (Dumbbell)

Pull

Bench Press (Barbell)

Shoulder Press (Machine)

Chest Fly (Dumbbell)

Tricep Kickback

Roman Chair Sit Up

Push

Leg Press

Leg Curl

Bulgarian Split Squat (Dumbbell)

Hip Adductor (Machine)

Hip Abductor (Machine)

Legs

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Lat Pulldown

Barbell Row

Lunge (Barbell)

Hyperextension

Calf Raise (Leg Press)

Abs Crunch (Machine)

T-Bar Row

Hammer Curl (Cable)

Concentration Curl

Chest Press (Machine)

Seated Shoulder Press (Dumbbell)

Skull Crusher (Barbell)

Tricep Pushdown (Cable)

Ab Wheel

Hack Squat

Walking Lunge (Dumbbell)

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