Jeff Nippard's The Bodybuilding Transformation System

Created by

rad98

Created by rad98

Week 1 Day 1 - Upper (Strength Focus)

Incline Bench Press (Barbell)

5 sets

Cable Fly Crossovers

5 sets

Lat Pulldown (Cable)

4 sets

Single Arm Lateral Raise (Cable)

6 sets

Pendlay Row (Barbell)

4 sets

Overhead Cable Triceps Extension (Bar)

3 sets

Bicep Curl (Cable)

3 sets

Week 1 Day 2 - Lower (Strength Focus)

Seated Leg Curl (Machine)

4 sets

Squat (Barbell)

6 sets

Romanian Deadlift (Barbell)

6 sets

Leg Extension (Machine)

4 sets

Standing Calf Raise (Machine)

4 sets

Cable Crunch

3 sets

Week 1 Day 3 - Pull (Hypertrophy Focus)

Lat Pulldown - Close Grip (Cable)

5 sets

Iso-Lateral Row (Machine)

5 sets

Seated Cable Row - V Grip (Cable)

4 sets

Rear Delt Reverse Fly (Machine)

4 sets

Shrug (Dumbbell)

5 sets

Bicep Curl (Cable)

3 sets

Preacher Curl (Barbell)

2 sets

Week 1 Day 4 - Push (Hypertrophy Focus)

Bench Press (Barbell)

6 sets

Seated Shoulder Press (Machine)

5 sets

Chest Fly (Dumbbell)

4 sets

Single Arm Lateral Raise (Cable)

6 sets

Overhead Cable Triceps Extension (Bar)

3 sets

Triceps Kickback (Cable)

4 sets

Leg Raise Parallel Bars

4 sets

Week 1 Day 5 - Legs (Hypertrophy Focus)

Leg Press (Machine)

6 sets

Seated Leg Curl (Machine)

4 sets

Bulgarian Split Squat

6 sets

Leg Extension (Machine)

4 sets

Hip Adduction (Machine)

4 sets

Hip Abduction (Machine)

4 sets

Standing Calf Raise (Machine)

4 sets

Week 2 Day 1 - Upper (Strength Focus)

Incline Bench Press (Barbell)

5 sets

Cable Fly Crossovers

6 sets

Lat Pulldown (Cable)

5 sets

Single Arm Lateral Raise (Cable)

6 sets

Pendlay Row (Barbell)

4 sets

Overhead Cable Triceps Extension (Bar)

3 sets

Bicep Curl (Cable)

3 sets

Week 2 Day 2 - Lower (Strength Focus)

Seated Leg Curl (Machine)

4 sets

Squat (Barbell)

6 sets

Romanian Deadlift (Barbell)

5 sets

Leg Extension (Machine)

4 sets

Standing Calf Raise (Machine)

4 sets

Cable Crunch

3 sets

Crunch (Machine)

5 sets

Week 2 Day 3 - Pull (Hypertrophy Focus)

Lat Pulldown - Close Grip (Cable)

5 sets

Seated Row (Machine)

4 sets

Seated Cable Row - V Grip (Cable)

4 sets

Rear Delt Reverse Fly (Machine)

4 sets

Shrug (Dumbbell)

4 sets

Bicep Curl (Cable)

3 sets

Preacher Curl (Barbell)

1 set

Week 2 Day 4 - Push (Hypertrophy Focus)

Bench Press (Barbell)

7 sets

Seated Shoulder Press (Machine)

5 sets

Chest Fly (Dumbbell)

4 sets

Single Arm Lateral Raise (Cable)

3 sets

Overhead Cable Triceps Extension (Bar)

3 sets

Triceps Kickback (Cable)

1 set

Leg Raise Parallel Bars

4 sets

Week 2 Day 5 - Legs (Hypertrophy Focus)

Leg Press (Machine)

7 sets

Seated Leg Curl (Machine)

4 sets

Bulgarian Split Squat

6 sets

Leg Extension (Machine)

4 sets

Hip Adduction (Machine)

4 sets

Hip Abduction (Machine)

4 sets

Standing Calf Raise (Machine)

4 sets

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Created by

rad98

Created by rad98

Save Folder

To save this Folder and track your workouts, download Hevy for free.