IMPORTANT PROGRAM NOTES
READ BEFORE STARTING
Perform a full general warm-up and exercise-specific warm-up every workout as
outlined below (should only take 5-10 mins max)
Note that for the first week of the program, most sets are taken to an RPE of ~6-7.
This means you will be leaving 3-4 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 most sets to ~2-3 reps shy of failure.
All working sets are broken up into Early Sets and Last Sets. The Early Sets are all
the sets that come before your Last Set. Usually the Early Sets should be a little bit
easier than the later sets (slightly lower RPE) whereas the Last Set is pushed
closer to failure. In the first two weeks of the program, there will only be one
working set for each exercise, so there is only a Last Set RPE. See the Bodybuilding
Transformation System Guidebook for a full explanation of RPE.
Each exercise has a clickable link which demonstrates how to perform the
exercise. I suggest watching each exercise demo before starting the workout.
All other aspects of the program, including when to make an exercise substitution
and how to progress through the rep ranges given is explained in the Bodybuilding
Transformation System Guidebook. Give it a full read before starting your first
workout! Let's crush it!!
WARM UP PROTOCOL
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
10 reps per side
Arm Circles
10 reps per side
Front-to-Back Leg Swings
10 reps per side
Side-to-Side Leg Swings
15 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
Foundation Block
Note: Volume may feel low and your workouts may be fast in Weeks 1 and 2 -- that's okay! Work on mastering your technique!
WEEK 1
Exercise
45° Incline Barbell
Press
Cable Crossover
Upper (Strength Focus)
Ladder
Wide-Grip Pull-Up
High-Cable Lateral
Raise
Pendlay Deficit
Row
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
N/A
2-3
1
N/A
1-2
1
Tracking Load and Reps
Reps
SET 1
6-8
8-10
SET 2
SET 3
SET 4
Early
Last Set
Set RPE
RPE
N/A
~6
N/A
~7
Rest
3-5 min
1-2 min
N/A
1-2
1
8-10
N/A
~6
2-3 min
N/A
1-2
1
8-10
N/A
~6
1-2 min
N/A
1-2
1
6-8
N/A
~6
2-3 min
Overhead Cable
Triceps Extension
Substitution
Substitution
Option 1
Option 2
45° Incline DB
45° Incline
Press
Machine Press
Pec Deck
Bottom-Half DB
Flye
Wide-Grip Lat
Dual-Handle Lat
Pulldown
Pulldown
High-Cable Cuffed
Lean-In DB Lateral
Lateral Raise
Raise
Smith Machine
Single-Arm DB
Row
Row
NOTES
1 second pause at the bottom of each rep while maintaining tension on the
pecs
Do one set with low cable position, one set with medium-height cable
position, and one height with a high cable position. If you only have one or
two sets, choose the one or two cable positions you prefer.
1.5x shoulder width overhand grip. Slow 2-3 second negative. Feel your lats
pulling apart on the way down.
Focus on squeezing your lateral delt to move the weight.
Stand on a bumper plate. Focus on getting a big stretch and touch your
stomach/chest on each rep!
Overhead Cable
N/A
1
1
8-10
N/A
~7
1-2 min
(Bar)
Triceps Extension
DB Skull Crusher
Optionally pause for 0.5-1 second in the stretched aspect of each rep
(Rope)
If you have a left-right bicep size imbalance, do these 1 arm at a time,
Bayesian Cable
Curl
Seated SuperN/A
1
1
8-10
N/A
~7
1-2 min
Bayesian High
Cable Curl
Incline DB Stretch
Curl
starting with the weaker arm. Take the weaker arm to the listed RPE. Then
match the reps with the other arm (stop once you've matched the reps,
even if the RPE is lower). If you don't have a size imbalance, do these both
arms at the same time.
The Bodybuilding Transformation System
1
WEEK 1
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Lying Leg Curl
N/A
2
1
8-10
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
N/A
~7
1-2 min
Seated Leg Curl
Nordic Ham Curl
NOTES
Set the machine so that you get the biggest stretch possible at the bottom.
Prevent your butt from popping up as you curl.
Lower (Strength Focus)
Once you are under the bar, set up your feet as you would a normal squat
and then bring them forward ~3-6 inches. This will cause you to lean back
Smith Machine
Squat
N/A
2-4
1
6-8
N/A
~6
3-5 min
DB Bulgarian Split
High-Bar Back
Squat
Squat
into the bar slightly, allowing for a more upright squat, while also placing
more tension on the quads. If your heels are raising at the bottom, you may
need to bring your feet more forward. If your feet feel like they are slipping or
your lower back is rounding at the bottom, try bringing your feet back a bit.
Barbell RDL
N/A
2-4
1
6-8
N/A
~6
2-3 min
DB RDL
Snatch-Grip RDL
To keep tension on the hamstrings, stop about 75% of the way to full
lockout on each rep (i.e. stay in the bottom 3/4 of the range of motion).
Set the seat back as far as it will go while still feeling comfortable. Grab the
Leg Extension
N/A
1-2
1
8-10
N/A
~7
1-2 min
Reverse Nordic
Sissy Squat
handles as hard as you can to pull your butt down into the seat.
second negative.
Standing Calf
Raise
Cable Crunch
N/A
N/A
1-2
1
1
1
6-8
8-10
N/A
N/A
~7
~7
1-2 min
1-2 min
Seated Calf Raise
Decline Weighted
Crunch
Leg Press Calf
Press
Machine Crunch
Feel your quads pulling apart on the negative.
Use a 2-3
j
1-2 second pause at the bottom of each rep. Instead of ust going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.
Rest Day
The Bodybuilding Transformation System
2
WEEK 1
Exercise
Neutral-Grip Lat
Lower (Strength Focus)
Pulldown
Chest-Supported
Machine Row
1-Arm 45° Cable
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
N/A
N/A
2-3
2-3
1
1
Tracking Load and Reps
Reps
SET 1
8-10
8-10
SET 2
SET 3
SET 4
Early
Last Set
Set RPE
RPE
N/A
N/A
~6
~6
Rest
2-3 min
2-3 min
N/A
1-2
1
10-12
N/A
~7
1-2 min
Machine Shrug
N/A
2-3
1
10-12
N/A
~6
1-2 min
EZ-Bar Cable Curl
N/A
1
1
10-12
N/A
~7
1-2 min
N/A
1
1
12-15
N/A
~7
1-2 min
Rear Delt Flye
Machine Preacher
Curl
Substitution
Substitution
Option 1
Option 2
Neutral-Grip Pull-
Dual-Handle Lat
Up
Pulldown
Chest-Supported
T-Bar Row
Rope Face Pull
Cable Paused
Shrug-In
EZ-Bar Curl
EZ-Bar Preacher
Curl
Incline ChestSupported DB
Row
Reverse Pec Deck
DB Shrug
DB Curl
DB Preacher Curl
NOTES
Do these pulldowns with the handle more out in front of you, more like a
cross between pullover and a pulldown. Focus on feeling your lats working
more than the weight you're using.
Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
Pause for 1-2 seconds in the squeeze of each rep. Contract the rear delts
hard!
Brief pause at the top of the bottom of ROM. Think about pulling your
shoulders up to your ears!
Set up the cable at the lowest position. Maintain constant tension on the
biceps. Slow, controlled reps!
Smooth, controlled reps. Mind-muscle connection with the biceps.
The Bodybuilding Transformation System
3
WEEK 1
Exercise
Barbell Bench
Press
Push (Hypertrophy Focus)
Machine Shoulder
Press
Bottom-Half DB
Flye
High-Cable Lateral
Raise
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
N/A
2-4
1
N/A
2-3
N/A
N/A
Tracking Load and Reps
Early
Last Set
Set RPE
RPE
8-10
N/A
~6
3-5 min
1
8-10
N/A
~6
2-3 min
1-2
1
10-12
N/A
~7
1-2 min
1
1
10-12
N/A
~7
1-2 min
Reps
SET 1
SET 2
SET 3
SET 4
Rest
Overhead Cable
Triceps Extension
Substitution
Substitution
Option 1
Option 2
Machine Chest
Press
DB Bench Press
Cable Shoulder
Seated DB
Press
Shoulder Press
Bottom-Half
Low-to-High Cable
Seated Cable Flye
Crossover
High-Cable Cuffed
Lean-In DB Lateral
Lateral Raise
Raise
NOTES
Set up a comfortable arch, quick pause on the chest and explode up on
each rep.
Ensure that your elbows break at least 90°. Mind-muscle connection with
your delts. Smooth, controlled reps.
All reps and sets are to be performed in the bottom half of the ROM. Focus
on feeling a deep stretch in your pecs at the bottom of each rep.
Focus on squeezing your lateral delt to move the weight.
Overhead Cable
N/A
1
1
10-12
N/A
~7
1-2 min
(Bar)
Triceps Extension
DB Skull Crusher
Optionally pause for 0.5-1 second in the stretched aspect of each rep
(Rope)
There are two ways you can do this: upright or bent over. Choose the one
Cable Triceps
Kickback
N/A
1
1
12-15
N/A
~7
1-2 min
DB Triceps
Kickback
Bench Dip
that feels more comfortable for you. The main thing is that when you're in
the full squeeze, your shoulder should be positioned back behind your
torso.
Lying Leg Raise
N/A
1-2
1
10-20
N/A
~7
1-2 min
Hanging Leg
Modified
Raise
Candlestick
Perform these slowly, focus on keeping your lower back against the ground
throughout the set
The Bodybuilding Transformation System
4
WEEK 1
s
Exercise
Leg Press
Legs (Hypertrophy Focus)
La t-S t Int n ty
T hn qu
e
ec
e
i
N/A
si
e
Wa m-up
S t
r
e
s
2-4
WORKING
S TS
E
1
R p
e
s
T a k ng Load and R p
r
S T1
E
c
i
S T2
E
e
S T3
E
a ly
S t RP
s
E
S T4
r
e
E
N/A
8-10
E
La t S t
RP
s
e
E
~6
R t
es
2-3 min
Sub t tut on
Opt on 1
s
i
i
i
Smith Machine
Static Lunge
Sub t tut on
Opt on 2
s
i
Feet lower on the platform for more quad focus. Get as deep as you can
DB Walking Lunge
1-2
1
10-12
N/A
~7
1-2 min
Lying Leg Curl
Nordic Ham Curl
Walking Lunge
N/A
2-3
1
8-10
N/A
~6
2-3 min
DB Step-Up
Goblet Squat
N/A
1-2
1
10-12
N/A
~7
1-2 min
Abduction
Standing Calf
Raise
N/A
1-2
1
N/A
10-12
R
es
~7
1-2 min
Abduction
Seated Calf Raise
without excessive back rounding. Control the negative and do a slight
pause at the bottom of each rep.
N/A
Cable Hip
E
i
Seated Leg Curl
Machine Hip
NOT S
i
Lateral Band Walk
Leg Press Calf
Press
Lean forward over the machine to get a maximum stretch in your
hamstrings.
Take medium strides. Minimize contribution from the back leg.
If possible, use pads to increase the range of motion on the machine. Lean
forward and grab onto the machine rails to stretch the glutes further.
1-2 second pause at the bottom of each rep. Instead of just going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
t Day
The Bodybuilding Transformation System
5
WEEK 2
Exercise
Upper (Strength Focus)
45° Incline Barbell
Press
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
N/A
2-3
1
Tracking Load and Reps
Reps
SET 1
6-8
SET 2
SET
3
SET
4
Early
Last Set
Set RPE
RPE
N/A
~7
Rest
3-5 min
Substitution
Substitution
Option 1
Option 2
45° Incline DB
Press
45° Incline
Machine Press
1 second pause at the bottom of each rep while maintaining tension on the
pecs.
Do one set with low cable position, one set with medium-height cable
position, and one height with a high cable position. If you only have one or
two sets, choose the one or two cable positions you prefer.
NOTES
Cable Crossover
Ladder
N/A
1-2
1
8-10
N/A
~8
1-2 min
Pec Deck
Bottom-Half DB
Flye
Wide-Grip Pull-Up
N/A
1-2
1
8-10
N/A
~7
2-3 min
Wide-Grip Lat
Pulldown
Dual-Handle Lat
Pulldown
1.5x shoulder width overhand grip. Slow 2-3 second negative. Feel your lats
pulling apart on the way down.
High-Cable Lateral
Raise
N/A
1-2
1
8-10
N/A
~8
1-2 min
High-Cable Cuffed
Lateral Raise
Lean-In DB Lateral
Raise
Focus on squeezing your lateral delt to move the weight.
Pendlay Deficit
Row
N/A
1-2
1
6-8
N/A
~7
2-3 min
Smith Machine
Row
Single-Arm DB
Row
Stand on a bumper plate. Focus on getting a big stretch and touch your
stomach/chest on each rep!
1-2 min
Overhead Cable
Triceps Extension
(Rope)
DB Skull Crusher
Optionally pause for 0.5-1 second in the stretched aspect of each rep
Incline DB Stretch
Curl
If you have a left-right bicep size imbalance, do these 1 arm at a time,
starting with the weaker arm. Take the weaker arm to the listed RPE. Then
match the reps with the other arm (stop once you've matched the reps,
even if the RPE is lower). If you don't have a size imbalance, do these both
arms at the same time.
Overhead Cable
Triceps Extension
(Bar)
Bayesian Cable
Curl
N/A
N/A
1
1
1
1
8-10
8-10
N/A
N/A
~8
~8
1-2 min
Seated SuperBayesian High
Cable Curl
The Bodybuilding Transformation System
6
Lower (Strength Focus)
WEEK 2
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Lying Leg Curl
N/A
2
1
8-10
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
N/A
~8
1-2 min
Seated Leg Curl
Nordic Ham Curl
Set the machine so that you get the biggest stretch possible at the bottom.
Prevent your butt from popping up as you curl.
Smith Machine
Squat
N/A
2-4
1
6-8
N/A
~7
3-5 min
DB Bulgarian Split
Squat
High-Bar Back
Squat
Once you are under the bar, set up your feet as you would a normal squat
and then bring them forward ~3-6 inches. This will cause you to lean back
into the bar slightly, allowing for a more upright squat, while also placing
more tension on the quads. If your heels are raising at the bottom, you may
need to bring your feet more forward. If your feet feel like they are slipping or
your lower back is rounding at the bottom, try bringing your feet back a bit.
Barbell RDL
N/A
2-4
1
6-8
N/A
~7
2-3 min
DB RDL
Snatch-Grip RDL
To keep tension on the hamstrings, stop about 75% of the way to full
lockout on each rep (i.e. stay in the bottom 3/4 of the range of motion).
Leg Extension
N/A
1-2
1
8-10
N/A
~8
1-2 min
Reverse Nordic
Sissy Squat
Set the seat back as far as it will go while still feeling comfortable. Grab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
1-2 second pause at the bottom of each rep. Instead of just going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.
Standing Calf
Raise
N/A
1-2
1
6-8
N/A
~8
1-2 min
Seated Calf Raise
Leg Press Calf
Press
Cable Crunch
N/A
1
1
8-10
N/A
~8
1-2 min
Decline Weighted
Crunch
Machine Crunch
Rest Day
The Bodybuilding Transformation System
7
WEEK 2
Exercise
Pull (Hypertrophy Focus)
Neutral-Grip Lat
Pulldown
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
N/A
2-3
1
Tracking Load and Reps
Reps
SET 1
8-10
SET 2
SET 3
SET 4
Early
Last Set
Set RPE
RPE
N/A
~7
Substitution
Substitution
Option 1
Option 2
2-3 min
Neutral-Grip PullUp
Dual-Handle Lat
Pulldown
Do these pulldowns with the handle more out in front of you, more like a
cross between pullover and a pulldown. Focus on feeling your lats working
more than the weight you're using.
Incline ChestSupported DB
Row
Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
Pause for 1-2 seconds in the squeeze of each rep. Contract the rear delts
hard!
Rest
NOTES
Chest-Supported
Machine Row
N/A
2-3
1
8-10
N/A
~7
2-3 min
Chest-Supported
T-Bar Row
1-Arm 45° Cable
Rear Delt Flye
N/A
1-2
1
10-12
N/A
~8
1-2 min
Rope Face Pull
Reverse Pec Deck
Machine Shrug
N/A
2-3
1
10-12
N/A
~7
1-2 min
Cable Paused
Shrug-In
DB Shrug
Brief pause at the top of the bottom of ROM. Think about pulling your
shoulders up to your ears!
EZ-Bar Cable Curl
N/A
1
1
10-12
N/A
~8
1-2 min
EZ-Bar Curl
DB Curl
Set up the cable at the lowest position. Maintain constant tension on the
biceps. Slow, controlled reps!
Machine Preacher
Curl
N/A
1
1
12-15
N/A
~8
1-2 min
EZ-Bar Preacher
Curl
DB Preacher Curl
Smooth, controlled reps. Mind-muscle connection with the biceps.
The Bodybuilding Transformation System
8
Push (Hypertrophy Focus)
WEEK 2
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Barbell Bench
Press
N/A
2-4
1
Machine Shoulder
Press
N/A
2-3
Bottom-Half DB
Flye
N/A
High-Cable Lateral
Raise
N/A
Exercise
Overhead Cable
Triceps Extension
(Bar)
N/A
Tracking Load and Reps
Substitution
Substitution
Option 1
Option 2
3-5 min
Machine Chest
Press
DB Bench Press
Set up a comfortable arch, quick pause on the chest and explode up on
each rep.
~7
2-3 min
Cable Shoulder
Press
Seated DB
Shoulder Press
Ensure that your elbows break at least 90°. Mind-muscle connection with
your delts. Smooth, controlled reps.
N/A
~8
1-2 min
Bottom-Half
Seated Cable Flye
Low-to-High Cable
Crossover
All reps and sets are to be performed in the bottom half of the ROM. Focus
on feeling a deep stretch in your pecs at the bottom of each rep.
N/A
~8
1-2 min
High-Cable Cuffed
Lateral Raise
Lean-In DB Lateral
Raise
Focus on squeezing your lateral delt to move the weight.
1-2 min
Overhead Cable
Triceps Extension
(Rope)
DB Skull Crusher
Optionally pause for 0.5-1 second in the stretched aspect of each rep.
Early
Last Set
Set RPE
RPE
8-10
N/A
~7
1
8-10
N/A
1-2
1
10-12
1
1
10-12
1
1
Reps
SET 1
10-12
SET 2
SET 3
SET 4
N/A
~8
Rest
NOTES
Cable Triceps
Kickback
N/A
1
1
12-15
N/A
~8
1-2 min
DB Triceps
Kickback
Bench Dip
There are two ways you can do this: upright or bent over. Choose the one
that feels more comfortable for you. The main thing is that when you're in
the full squeeze, your shoulder should be positioned back behind your
torso.
Lying Leg Raise
N/A
1-2
1
10-20
N/A
~8
1-2 min
Hanging Leg
Raise
Modified
Candlestick
Perform these slowly, focus on keeping your lower back against the ground
throughout the set.
The Bodybuilding Transformation System
9
Legs (Hypertrophy Focus)
WEEK 2
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
DB Walking Lunge
Feet lower on the platform for more quad focus. Get as deep as you can
without excessive back rounding. Control the negative and do a slight
pause at the bottom of each rep.
Leg Press
N/A
2-4
1
8-10
N/A
~7
2-3 min
Smith Machine
Static Lunge
Seated Leg Curl
N/A
1-2
1
10-12
N/A
~8
1-2 min
Lying Leg Curl
Nordic Ham Curl
Lean forward over the machine to get a maximum stretch in your
hamstrings.
Walking Lunge
N/A
2-3
1
8-10
N/A
~7
2-3 min
DB Step-Up
Goblet Squat
Take medium strides. Minimize contribution from the back leg.
Machine Hip
Abduction
N/A
1-2
1
10-12
N/A
~8
1-2 min
Cable Hip
Abduction
Lateral Band Walk
If possible, use pads to increase the range of motion on the machine. Lean
forward and grab onto the machine rails to stretch the glutes further.
Seated Calf Raise
Leg Press Calf
Press
1-2 second pause at the bottom of each rep. Instead of just going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
Standing Calf
Raise
N/A
1-2
1
10-12
N/A
~8
1-2 min
R es t Day
The Bodybuilding Transformation System
10
WEEK 3
Exercise
45° Incline Barbell
Press
Cable Crossover
Upper (Strength Focus)
Ladder
Wide-Grip Pull-Up
High-Cable Lateral
Raise
Pendlay Deficit
Row
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
N/A
2-3
2
N/A
1-2
2
Tracking Load and Reps
Reps
SET 1
6-8
8-10
SET 2
SET
3
SET
4
Early
Last Set
Set RPE
RPE
~7
~7
~7
~8
Rest
3-5 min
1-2 min
N/A
1-2
2
8-10
~7
~7
2-3 min
N/A
1-2
2
8-10
~7
~8
1-2 min
N/A
1-2
2
6-8
~7
~7
2-3 min
Overhead Cable
Triceps Extension
Substitution
Substitution
Option 1
Option 2
45° Incline DB
45° Incline
Press
Machine Press
Pec Deck
Bottom-Half DB
Flye
Wide-Grip Lat
Dual-Handle Lat
Pulldown
Pulldown
High-Cable Cuffed
Lean-In DB Lateral
Lateral Raise
Raise
Smith Machine
Single-Arm DB
Row
Row
NOTES
1 second pause at the bottom of each rep while maintaining tension on the
pecs.
Do one set with low cable position, one set with medium-height cable
position, and one height with a high cable position. If you only have one or
two sets, choose the one or two cable positions you prefer.
1.5x shoulder width overhand grip. Slow 2-3 second negative. Feel your lats
pulling apart on the way down.
Focus on squeezing your lateral delt to move the weight.
Stand on a bumper plate. Focus on getting a big stretch and touch your
stomach/chest on each rep!
Overhead Cable
N/A
1
2
8-10
~7
~8
1-2 min
(Bar)
Triceps Extension
DB Skull Crusher
Optionally pause for 0.5-1 second in the stretched aspect of each rep
(Rope)
If you have a left-right bicep size imbalance, do these 1 arm at a time,
Bayesian Cable
Curl
Seated SuperN/A
1
2
8-10
~7
~8
1-2 min
Bayesian High
Cable Curl
Incline DB Stretch
Curl
starting with the weaker arm. Take the weaker arm to the listed RPE. Then
match the reps with the other arm (stop once you've matched the reps,
even if the RPE is lower). If you don't have a size imbalance, do these both
arms at the same time.
The Bodybuilding Transformation System
11
WEEK 3
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Lying Leg Curl
N/A
2
2
8-10
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
~7
~8
1-2 min
Seated Leg Curl
Nordic Ham Curl
NOTES
Set the machine so that you get the biggest stretch possible at the bottom.
Prevent your butt from popping up as you curl.
Lower (Strength Focus)
Once you are under the bar, set up your feet as you would a normal squat
and then bring them forward ~3-6 inches. This will cause you to lean back
Smith Machine
Squat
N/A
2-4
2
6-8
~7
~7
3-5 min
DB Bulgarian Split
High-Bar Back
Squat
Squat
into the bar slightly, allowing for a more upright squat, while also placing
more tension on the quads. If your heels are raising at the bottom, you may
need to bring your feet more forward. If your feet feel like they are slipping or
your lower back is rounding at the bottom, try bringing your feet back a bit.
Barbell RDL
N/A
2-4
2
6-8
~7
~7
2-3 min
DB RDL
Snatch-Grip RDL
To keep tension on the hamstrings, stop about 75% of the way to full
lockout on each rep (i.e. stay in the bottom 3/4 of the range of motion).
Set the seat back as far as it will go while still feeling comfortable. Grab the
Leg Extension
N/A
1-2
2
8-10
~7
~8
1-2 min
Reverse Nordic
Sissy Squat
handles as hard as you can to pull your butt down into the seat.
second negative.
Standing Calf
Raise
Cable Crunch
N/A
N/A
1-2
1
2
2
6-8
8-10
~7
~7
~8
~8
1-2 min
1-2 min
Seated Calf Raise
Decline Weighted
Crunch
Leg Press Calf
Press
Machine Crunch
Feel your quads pulling apart on the negative.
Use a 2-3
j
1-2 second pause at the bottom of each rep. Instead of ust going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.
Rest Day
The Bodybuilding Transformation System
12
WEEK 3
Exercise
Neutral-Grip Lat
Pull (Hypertrophy Focus)
Pulldown
Chest-Supported
Machine Row
1-Arm 45° Cable
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
N/A
N/A
2-3
2-3
2
2
Tracking Load and Reps
Reps
SET 1
8-10
8-10
SET 2
SET 3
SET 4
Early
Last Set
Set RPE
RPE
~7
~7
~7
~7
Rest
2-3 min
2-3 min
N/A
1-2
2
10-12
~7
~8
1-2 min
Machine Shrug
N/A
2-3
2
10-12
~7
~7
1-2 min
EZ-Bar Cable Curl
N/A
1
2
10-12
~7
~8
1-2 min
N/A
1
2
12-15
~7
~8
1-2 min
Rear Delt Flye
Machine Preacher
Curl
Substitution
Substitution
Option 1
Option 2
Neutral-Grip Pull-
Dual-Handle Lat
Up
Pulldown
Chest-Supported
T-Bar Row
Rope Face Pull
Cable Paused
Shrug-In
EZ-Bar Curl
EZ-Bar Preacher
Curl
Incline ChestSupported DB
Row
Reverse Pec Deck
DB Shrug
DB Curl
DB Preacher Curl
NOTES
Do these pulldowns with the handle more out in front of you, more like a
cross between pullover and a pulldown. Focus on feeling your lats working
more than the weight you're using.
Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
Pause for 1-2 seconds in the squeeze of each rep. Contract the rear delts
hard!
Brief pause at the top of the bottom of ROM. Think about pulling your
shoulders up to your ears!
Set up the cable at the lowest position. Maintain constant tension on the
biceps. Slow, controlled reps!
Smooth, controlled reps. Mind-muscle connection with the biceps.
The Bodybuilding Transformation System
13
WEEK 3
Exercise
Barbell Bench
Press
Push (Hypertrophy Focus)
Machine Shoulder
Press
Bottom-Half DB
Flye
High-Cable Lateral
Raise
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
N/A
2-4
2
N/A
2-3
N/A
N/A
Tracking Load and Reps
Early
Last Set
Set RPE
RPE
8-10
~7
~7
3-5 min
2
8-10
~7
~7
2-3 min
1-2
2
10-12
~7
~8
1-2 min
1
2
10-12
~7
~8
1-2 min
Reps
SET 1
SET 2
SET 3
SET 4
Rest
Overhead Cable
Triceps Extension
Substitution
Substitution
Option 1
Option 2
Machine Chest
Press
DB Bench Press
Cable Shoulder
Seated DB
Press
Shoulder Press
Bottom-Half
Low-to-High Cable
Seated Cable Flye
Crossover
High-Cable Cuffed
Lean-In DB Lateral
Lateral Raise
Raise
NOTES
Set up a comfortable arch, quick pause on the chest and explode up on
each rep.
Ensure that your elbows break at least 90°. Mind-muscle connection with
your delts. Smooth, controlled reps.
All reps and sets are to be performed in the bottom half of the ROM. Focus
on feeling a deep stretch in your pecs at the bottom of each rep.
Focus on squeezing your lateral delt to move the weight.
Overhead Cable
N/A
1
2
10-12
~7
~8
1-2 min
(Bar)
Triceps Extension
DB Skull Crusher
Optionally pause for 0.5-1 second in the stretched aspect of each rep.
(Rope)
There are two ways you can do this: upright or bent over. Choose the one
Cable Triceps
Kickback
N/A
1
2
12-15
~7
~8
1-2 min
DB Triceps
Kickback
Bench Dip
that feels more comfortable for you. The main thing is that when you're in
the full squeeze, your shoulder should be positioned back behind your
torso.
Lying Leg Raise
N/A
1-2
2
10-20
~7
~8
1-2 min
Hanging Leg
Modified
Raise
Candlestick
Perform these slowly, focus on keeping your lower back against the ground
throughout the set.
The Bodybuilding Transformation System
14
WEEK 3
s
Exercise
Leg Press
Legs (Hypertrophy Focus)
La t-S t Int n ty
T hn qu
e
ec
e
i
N/A
si
e
Wa m-up
S t
r
e
s
2-4
WORKING
S TS
E
2
R p
e
s
T a k ng Load and R p
r
S T1
E
c
i
S T2
E
e
S T3
E
a ly
S t RP
s
E
S T4
r
e
E
E
~7
8-10
La t S t
RP
s
e
E
~7
R t
es
2-3 min
Sub t tut on
Opt on 1
s
i
i
i
Smith Machine
Static Lunge
Sub t tut on
Opt on 2
s
i
Feet lower on the platform for more quad focus. Get as deep as you can
DB Walking Lunge
1-2
2
10-12
~7
~8
1-2 min
Lying Leg Curl
Nordic Ham Curl
Walking Lunge
N/A
2-3
2
8-10
~7
~7
2-3 min
DB Step-Up
Goblet Squat
N/A
1-2
2
10-12
~7
~8
1-2 min
Abduction
Standing Calf
Raise
N/A
1-2
2
10-12
~7
R
es
~8
1-2 min
Abduction
Seated Calf Raise
without excessive back rounding. Control the negative and do a slight
pause at the bottom of each rep.
N/A
Cable Hip
E
i
Seated Leg Curl
Machine Hip
NOT S
i
Lateral Band Walk
Leg Press Calf
Press
Lean forward over the machine to get a maximum stretch in your
hamstrings.
Take medium strides. Minimize contribution from the back leg.
If possible, use pads to increase the range of motion on the machine. Lean
forward and grab onto the machine rails to stretch the glutes further.
1-2 second pause at the bottom of each rep. Instead of just going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
t Day
The Bodybuilding Transformation System
15
WEEK 4
Exercise
Upper (Strength Focus)
45° Incline Barbell
Press
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
N/A
2-3
2
Tracking Load and Reps
Reps
SET 1
6-8
SET 2
SET
3
SET
4
Early
Last Set
Set RPE
RPE
~7
~7
Rest
3-5 min
Substitution
Substitution
Option 1
Option 2
45° Incline DB
Press
45° Incline
Machine Press
1 second pause at the bottom of each rep while maintaining tension on the
pecs.
Do one set with low cable position, one set with medium-height cable
position, and one height with a high cable position. If you only have one or
two sets, choose the one or two cable positions you prefer.
NOTES
Cable Crossover
Ladder
N/A
1-2
2
8-10
~7
~8
1-2 min
Pec Deck
Bottom-Half DB
Flye
Wide-Grip Pull-Up
N/A
1-2
2
8-10
~7
~7
2-3 min
Wide-Grip Lat
Pulldown
Dual-Handle Lat
Pulldown
1.5x shoulder width overhand grip. Slow 2-3 second negative. Feel your lats
pulling apart on the way down.
High-Cable Lateral
Raise
N/A
1-2
2
8-10
~7
~8
1-2 min
High-Cable Cuffed
Lateral Raise
Lean-In DB Lateral
Raise
Focus on squeezing your lateral delt to move the weight.
Pendlay Deficit
Row
N/A
1-2
2
6-8
~7
~7
2-3 min
Smith Machine
Row
Single-Arm DB
Row
Stand on a bumper plate. Focus on getting a big stretch and touch your
stomach/chest on each rep!
1-2 min
Overhead Cable
Triceps Extension
(Rope)
DB Skull Crusher
Optionally pause for 0.5-1 second in the stretched aspect of each rep
Incline DB Stretch
Curl
If you have a left-right bicep size imbalance, do these 1 arm at a time,
starting with the weaker arm. Take the weaker arm to the listed RPE. Then
match the reps with the other arm (stop once you've matched the reps,
even if the RPE is lower). If you don't have a size imbalance, do these both
arms at the same time.
Overhead Cable
Triceps Extension
(Bar)
Bayesian Cable
Curl
N/A
N/A
1
1
2
2
8-10
8-10
~7
~7
~8
~8
1-2 min
Seated SuperBayesian High
Cable Curl
The Bodybuilding Transformation System
16
Lower (Strength Focus)
WEEK 4
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Lying Leg Curl
N/A
2
2
8-10
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
~7
~8
1-2 min
Seated Leg Curl
Nordic Ham Curl
Set the machine so that you get the biggest stretch possible at the bottom.
Prevent your butt from popping up as you curl.
Smith Machine
Squat
N/A
2-4
2
6-8
~7
~7
3-5 min
DB Bulgarian Split
Squat
High-Bar Back
Squat
Once you are under the bar, set up your feet as you would a normal squat
and then bring them forward ~3-6 inches. This will cause you to lean back
into the bar slightly, allowing for a more upright squat, while also placing
more tension on the quads. If your heels are raising at the bottom, you may
need to bring your feet more forward. If your feet feel like they are slipping or
your lower back is rounding at the bottom, try bringing your feet back a bit.
Barbell RDL
N/A
2-4
2
6-8
~7
~7
2-3 min
DB RDL
Snatch-Grip RDL
To keep tension on the hamstrings, stop about 75% of the way to full
lockout on each rep (i.e. stay in the bottom 3/4 of the range of motion).
Leg Extension
N/A
1-2
2
8-10
~7
~8
1-2 min
Reverse Nordic
Sissy Squat
Set the seat back as far as it will go while still feeling comfortable. Grab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
1-2 second pause at the bottom of each rep. Instead of just going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.
Standing Calf
Raise
N/A
1-2
2
6-8
~7
~8
1-2 min
Seated Calf Raise
Leg Press Calf
Press
Cable Crunch
N/A
1
2
8-10
~7
~8
1-2 min
Decline Weighted
Crunch
Machine Crunch
Rest Day
The Bodybuilding Transformation System
17
WEEK 4
Exercise
Pull (Hypertrophy Focus)
Neutral-Grip Lat
Pulldown
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
N/A
2-3
2
Tracking Load and Reps
Reps
SET 1
8-10
SET 2
SET 3
SET 4
Early
Last Set
Set RPE
RPE
~7
~7
Substitution
Substitution
Option 1
Option 2
2-3 min
Neutral-Grip PullUp
Dual-Handle Lat
Pulldown
Do these pulldowns with the handle more out in front of you, more like a
cross between pullover and a pulldown. Focus on feeling your lats working
more than the weight you're using.
Incline ChestSupported DB
Row
Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
Pause for 1-2 seconds in the squeeze of each rep. Contract the rear delts
hard!
Rest
NOTES
Chest-Supported
Machine Row
N/A
2-3
2
8-10
~7
~7
2-3 min
Chest-Supported
T-Bar Row
1-Arm 45° Cable
Rear Delt Flye
N/A
1-2
2
10-12
~7
~8
1-2 min
Rope Face Pull
Reverse Pec Deck
Machine Shrug
N/A
2-3
2
10-12
~7
~7
1-2 min
Cable Paused
Shrug-In
DB Shrug
Brief pause at the top of the bottom of ROM. Think about pulling your
shoulders up to your ears!
EZ-Bar Cable Curl
N/A
1
2
10-12
~7
~8
1-2 min
EZ-Bar Curl
DB Curl
Set up the cable at the lowest position. Maintain constant tension on the
biceps. Slow, controlled reps!
Machine Preacher
Curl
N/A
1
2
12-15
~7
~8
1-2 min
EZ-Bar Preacher
Curl
DB Preacher Curl
Smooth, controlled reps. Mind-muscle connection with the biceps.
The Bodybuilding Transformation System
18
Push (Hypertrophy Focus)
WEEK 4
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Barbell Bench
Press
N/A
2-4
2
Machine Shoulder
Press
N/A
2-3
Bottom-Half DB
Flye
N/A
High-Cable Lateral
Raise
N/A
Exercise
Overhead Cable
Triceps Extension
(Bar)
N/A
Tracking Load and Reps
Substitution
Substitution
Option 1
Option 2
3-5 min
Machine Chest
Press
DB Bench Press
Set up a comfortable arch, quick pause on the chest and explode up on
each rep.
~7
2-3 min
Cable Shoulder
Press
Seated DB
Shoulder Press
Ensure that your elbows break at least 90°. Mind-muscle connection with
your delts. Smooth, controlled reps.
~7
~8
1-2 min
Bottom-Half
Seated Cable Flye
Low-to-High Cable
Crossover
All reps and sets are to be performed in the bottom half of the ROM. Focus
on feeling a deep stretch in your pecs at the bottom of each rep.
~7
~8
1-2 min
High-Cable Cuffed
Lateral Raise
Lean-In DB Lateral
Raise
Focus on squeezing your lateral delt to move the weight.
1-2 min
Overhead Cable
Triceps Extension
(Rope)
DB Skull Crusher
Optionally pause for 0.5-1 second in the stretched aspect of each rep.
Early
Last Set
Set RPE
RPE
8-10
~7
~7
2
8-10
~7
1-2
2
10-12
1
2
10-12
1
2
Reps
SET 1
10-12
SET 2
SET 3
SET 4
~7
~8
Rest
NOTES
Cable Triceps
Kickback
N/A
1
2
12-15
~7
~8
1-2 min
DB Triceps
Kickback
Bench Dip
There are two ways you can do this: upright or bent over. Choose the one
that feels more comfortable for you. The main thing is that when you're in
the full squeeze, your shoulder should be positioned back behind your
torso.
Lying Leg Raise
N/A
1-2
2
10-20
~7
~8
1-2 min
Hanging Leg
Raise
Modified
Candlestick
Perform these slowly, focus on keeping your lower back against the ground
throughout the set.
The Bodybuilding Transformation System
19
Legs (Hypertrophy Focus)
WEEK 4
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
DB Walking Lunge
Feet lower on the platform for more quad focus. Get as deep as you can
without excessive back rounding. Control the negative and do a slight
pause at the bottom of each rep.
Leg Press
N/A
2-4
2
8-10
~7
~7
2-3 min
Smith Machine
Static Lunge
Seated Leg Curl
N/A
1-2
2
10-12
~7
~8
1-2 min
Lying Leg Curl
Nordic Ham Curl
Lean forward over the machine to get a maximum stretch in your
hamstrings.
Walking Lunge
N/A
2-3
2
8-10
~7
~7
2-3 min
DB Step-Up
Goblet Squat
Take medium strides. Minimize contribution from the back leg.
Machine Hip
Abduction
N/A
1-2
2
10-12
~7
~8
1-2 min
Cable Hip
Abduction
Lateral Band Walk
If possible, use pads to increase the range of motion on the machine. Lean
forward and grab onto the machine rails to stretch the glutes further.
Seated Calf Raise
Leg Press Calf
Press
1-2 second pause at the bottom of each rep. Instead of just going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
Standing Calf
Raise
N/A
1-2
2
10-12
~7
~8
1-2 min
R es t Day
The Bodybuilding Transformation System
20
WEEK 5
Exercise
Upper (Strength Focus)
45° Incline Barbell
Press
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
N/A
2-3
2
Tracking Load and Reps
Reps
SET 1
6-8
SET 2
SET
3
SET
4
Early
Last Set
Set RPE
RPE
~7
~7
Rest
3-5 min
Substitution
Substitution
Option 1
Option 2
45° Incline DB
Press
45° Incline
Machine Press
1 second pause at the bottom of each rep while maintaining tension on the
pecs.
Do one set with low cable position, one set with medium-height cable
position, and one height with a high cable position. If you only have one or
two sets, choose the one or two cable positions you prefer.
NOTES
Cable Crossover
Ladder
N/A
1-2
2
8-10
~7
~8
1-2 min
Pec Deck
Bottom-Half DB
Flye
Wide-Grip Pull-Up
N/A
1-2
2
8-10
~7
~7
2-3 min
Wide-Grip Lat
Pulldown
Dual-Handle Lat
Pulldown
1.5x shoulder width overhand grip. Slow 2-3 second negative. Feel your lats
pulling apart on the way down.
High-Cable Lateral
Raise
N/A
1-2
2
8-10
~7
~8
1-2 min
High-Cable Cuffed
Lateral Raise
Lean-In DB Lateral
Raise
Focus on squeezing your lateral delt to move the weight.
Pendlay Deficit
Row
N/A
1-2
2
6-8
~7
~7
2-3 min
Smith Machine
Row
Single-Arm DB
Row
Stand on a bumper plate. Focus on getting a big stretch and touch your
stomach/chest on each rep!
1-2 min
Overhead Cable
Triceps Extension
(Rope)
DB Skull Crusher
Optionally pause for 0.5-1 second in the stretched aspect of each rep
Incline DB Stretch
Curl
If you have a left-right bicep size imbalance, do these 1 arm at a time,
starting with the weaker arm. Take the weaker arm to the listed RPE. Then
match the reps with the other arm (stop once you've matched the reps,
even if the RPE is lower). If you don't have a size imbalance, do these both
arms at the same time.
Overhead Cable
Triceps Extension
(Bar)
Bayesian Cable
Curl
N/A
N/A
1
1
2
2
8-10
8-10
~7
~7
~8
~8
1-2 min
Seated SuperBayesian High
Cable Curl
The Bodybuilding Transformation System
21
Lower (Strength Focus)
WEEK 5
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Lying Leg Curl
N/A
2
2
8-10
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
~7
~8
1-2 min
Seated Leg Curl
Nordic Ham Curl
Set the machine so that you get the biggest stretch possible at the bottom.
Prevent your butt from popping up as you curl.
Smith Machine
Squat
N/A
2-4
2
6-8
~7
~7
3-5 min
DB Bulgarian Split
Squat
High-Bar Back
Squat
Once you are under the bar, set up your feet as you would a normal squat
and then bring them forward ~3-6 inches. This will cause you to lean back
into the bar slightly, allowing for a more upright squat, while also placing
more tension on the quads. If your heels are raising at the bottom, you may
need to bring your feet more forward. If your feet feel like they are slipping or
your lower back is rounding at the bottom, try bringing your feet back a bit.
Barbell RDL
N/A
2-4
2
6-8
~7
~7
2-3 min
DB RDL
Snatch-Grip RDL
To keep tension on the hamstrings, stop about 75% of the way to full
lockout on each rep (i.e. stay in the bottom 3/4 of the range of motion).
Leg Extension
N/A
1-2
2
8-10
~7
~8
1-2 min
Reverse Nordic
Sissy Squat
Set the seat back as far as it will go while still feeling comfortable. Grab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
1-2 second pause at the bottom of each rep. Instead of just going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.
Standing Calf
Raise
N/A
1-2
2
6-8
~7
~8
1-2 min
Seated Calf Raise
Leg Press Calf
Press
Cable Crunch
N/A
1
2
8-10
~7
~8
1-2 min
Decline Weighted
Crunch
Machine Crunch
Rest Day
The Bodybuilding Transformation System
22
WEEK 5
Exercise
Pull (Hypertrophy Focus)
Neutral-Grip Lat
Pulldown
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
N/A
2-3
2
Tracking Load and Reps
Reps
SET 1
8-10
SET 2
SET 3
SET 4
Early
Last Set
Set RPE
RPE
~7
~7
Substitution
Substitution
Option 1
Option 2
2-3 min
Neutral-Grip PullUp
Dual-Handle Lat
Pulldown
Do these pulldowns with the handle more out in front of you, more like a
cross between pullover and a pulldown. Focus on feeling your lats working
more than the weight you're using.
Incline ChestSupported DB
Row
Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
Pause for 1-2 seconds in the squeeze of each rep. Contract the rear delts
hard!
Rest
NOTES
Chest-Supported
Machine Row
N/A
2-3
2
8-10
~7
~7
2-3 min
Chest-Supported
T-Bar Row
1-Arm 45° Cable
Rear Delt Flye
N/A
1-2
2
10-12
~7
~8
1-2 min
Rope Face Pull
Reverse Pec Deck
Machine Shrug
N/A
2-3
2
10-12
~7
~7
1-2 min
Cable Paused
Shrug-In
DB Shrug
Brief pause at the top of the bottom of ROM. Think about pulling your
shoulders up to your ears!
EZ-Bar Cable Curl
N/A
1
2
10-12
~7
~8
1-2 min
EZ-Bar Curl
DB Curl
Set up the cable at the lowest position. Maintain constant tension on the
biceps. Slow, controlled reps!
Machine Preacher
Curl
N/A
1
2
12-15
~7
~8
1-2 min
EZ-Bar Preacher
Curl
DB Preacher Curl
Smooth, controlled reps. Mind-muscle connection with the biceps.
The Bodybuilding Transformation System
23
Push (Hypertrophy Focus)
WEEK 5
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Barbell Bench
Press
N/A
2-4
2
Machine Shoulder
Press
N/A
2-3
Bottom-Half DB
Flye
N/A
High-Cable Lateral
Raise
N/A
Exercise
Overhead Cable
Triceps Extension
(Bar)
N/A
Tracking Load and Reps
Substitution
Substitution
Option 1
Option 2
3-5 min
Machine Chest
Press
DB Bench Press
Set up a comfortable arch, quick pause on the chest and explode up on
each rep.
~7
2-3 min
Cable Shoulder
Press
Seated DB
Shoulder Press
Ensure that your elbows break at least 90°. Mind-muscle connection with
your delts. Smooth, controlled reps.
~7
~8
1-2 min
Bottom-Half
Seated Cable Flye
Low-to-High Cable
Crossover
All reps and sets are to be performed in the bottom half of the ROM. Focus
on feeling a deep stretch in your pecs at the bottom of each rep.
~7
~8
1-2 min
High-Cable Cuffed
Lateral Raise
Lean-In DB Lateral
Raise
Focus on squeezing your lateral delt to move the weight.
1-2 min
Overhead Cable
Triceps Extension
(Rope)
DB Skull Crusher
Optionally pause for 0.5-1 second in the stretched aspect of each rep.
Early
Last Set
Set RPE
RPE
8-10
~7
~7
2
8-10
~7
1-2
2
10-12
1
2
10-12
1
2
Reps
SET 1
10-12
SET 2
SET 3
SET 4
~7
~8
Rest
NOTES
Cable Triceps
Kickback
N/A
1
2
12-15
~7
~8
1-2 min
DB Triceps
Kickback
Bench Dip
There are two ways you can do this: upright or bent over. Choose the one
that feels more comfortable for you. The main thing is that when you're in
the full squeeze, your shoulder should be positioned back behind your
torso.
Lying Leg Raise
N/A
1-2
2
10-20
~7
~8
1-2 min
Hanging Leg
Raise
Modified
Candlestick
Perform these slowly, focus on keeping your lower back against the ground
throughout the set.
The Bodybuilding Transformation System
24
Legs (Hypertrophy Focus)
WEEK 5
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
DB Walking Lunge
Feet lower on the platform for more quad focus. Get as deep as you can
without excessive back rounding. Control the negative and do a slight
pause at the bottom of each rep.
Leg Press
N/A
2-4
2
8-10
~7
~7
2-3 min
Smith Machine
Static Lunge
Seated Leg Curl
N/A
1-2
2
10-12
~7
~8
1-2 min
Lying Leg Curl
Nordic Ham Curl
Lean forward over the machine to get a maximum stretch in your
hamstrings.
Walking Lunge
N/A
2-3
2
8-10
~7
~7
2-3 min
DB Step-Up
Goblet Squat
Take medium strides. Minimize contribution from the back leg.
Machine Hip
Abduction
N/A
1-2
2
10-12
~7
~8
1-2 min
Cable Hip
Abduction
Lateral Band Walk
If possible, use pads to increase the range of motion on the machine. Lean
forward and grab onto the machine rails to stretch the glutes further.
Seated Calf Raise
Leg Press Calf
Press
1-2 second pause at the bottom of each rep. Instead of just going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
Standing Calf
Raise
N/A
1-2
2
10-12
~7
~8
1-2 min
R es t Day
The Bodybuilding Transformation System
25
Ramping Block
Upper (Strength Focus)
WEEK 6
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
45° Incline DB
Press
N/A
2-3
1
Pec Deck
N/A
1-2
Dual-Handle Lat
Pulldown
N/A
High-Cable Lateral
Raise
Smith Machine
Row
Exercise
Overhead Cable
Triceps Extension
(Bar)
Bayesian Cable
Curl
Tracking Load and Reps
Substitution
Substitution
Option 1
Option 2
3-5 min
45° Incline Barbell
Press
45° Incline
Machine Press
1 second pause at the bottom of each rep while maintaining tension on the
pecs
~7
1-2 min
Cable Crossover
Ladder
Bottom-Half DB
Flye
Focus on bringing your elbows together - not your hands
N/A
~6
2-3 min
Wide-Grip Lat
Pulldown
Wide-Grip Pull-Up
Lean back by ~15° and drive your elbows down as you squeeze your
shoulder blades together. This should feel like a mix of lats and mid-traps.
10-12
N/A
~6
1-2 min
High-Cable Cuffed
Lateral Raise
Lean-In DB Lateral
Raise
Focus on squeezing your lateral delt to move the weight.
8-10
N/A
~6
2-3 min
Pendlay Deficit
Row
Single-Arm DB
Row
Focus on squeezing your shoulder blades together, keeping your elbows at
a ~45° angle
1-2 min
Overhead Cable
Triceps Extension
(Rope)
DB Skull Crusher
Optionally pause for 0.5-1 second in the stretched aspect of each rep
Incline DB Stretch
Curl
If you have a left-right bicep size imbalance, do these 1 arm at a time,
starting with the weaker arm. Take the weaker arm to the listed RPE. Then
match the reps with the other arm (stop once you've matched the reps,
even if the RPE is lower). If you don't have a size imbalance, do these both
arms at the same time.
Early
Last Set
Set RPE
RPE
8-10
N/A
~6
1
10-12
N/A
1-2
1
10-12
N/A
1-2
1
N/A
1-2
1
N/A
N/A
1
1
1
1
Reps
SET 1
10-12
10-12
SET 2
SET 3
SET 4
N/A
N/A
~7
~7
Rest
1-2 min
Seated SuperBayesian High
Cable Curl
NOTES
The Bodybuilding Transformation System
26
Lo w e r ( S t r e n g t h F o c u s )
WEEK 6
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Lying Leg Curl
N/A
2
1
Smith Machine
Static Lunge w/
Elevated Front
Foot
N/A
2-4
45°
Hyperextension
N/A
2-4
Exercise
Leg Extension
N/A
1-2
Tracking Load and Reps
Substitution
Substitution
Option 1
Option 2
1-2 min
Seated Leg Curl
Nordic Ham Curl
Set the machine so that you get the biggest stretch possible at the bottom.
Prevent your butt from popping up as you curl.
~6
3-5 min
DB Bulgarian Split
Squat
High-Bar Back
Squat
Elevate your front foot on a small box. Minimize contribution from your back
leg.
~6
2-3 min
Glute-Ham Raise
Cable PullThrough
Squeeze your glutes hard at the top of each rep. Slow controlled reps on
the way down, followed by an explosive positive.
Reverse Nordic
Sissy Squat
Set the seat back as far as it will go while still feeling comfortable. Grab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
1-2 second pause at the bottom of each rep. Instead of just going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.
Early
Last Set
Set RPE
RPE
10-12
N/A
~7
1
8-10
N/A
1
8-10
N/A
1
Reps
SET 1
10-12
SET 2
SET 3
SET 4
N/A
~7
Rest
1-2 min
Leg Press Calf
Press
N/A
1-2
1
8-10
N/A
~7
1-2 min
Seated Calf Raise
Standing Calf
Raise
Machine Crunch
N/A
1
1
10-12
N/A
~7
1-2 min
Decline Weighted
Crunch
Cable Crunch
NOTES
R e s t Day
The Bodybuilding Transformation System
27
WEEK 6
Exercise
Pull (Hypertrophy Focus)
Lean-Back Lat
Pulldown
Last-Set Intensity
Technique
N/A
Warm-up WORKING
SETS
Sets
2-3
1
Reps
10-12
SET 1
Tracking Load and Reps
SET 2
SET 3
SET 4
Early
Set RPE
N/A
Last Set
RPE
~6
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
2-3 min
Lean-Back
Machine Pulldown
Pull-Up
Initiate the pulldown with a straight up posture. As you pull the bar down,
lean back by about 15-30° to get the mid-back more involved. Softly touch
the bar to your chest on every rep and, even though you're leaning back, still
control the weight!
Incline ChestSupported DB
Row
Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
Reverse Pec Deck
Pause for 1-2 seconds in the squeeze of each rep. Contract the rear delts
hard!
Chest-Supported
T-Bar Row
N/A
2-3
1
10-12
N/A
~6
2-3 min
Chest-Supported
Machine Row
1-Arm 45° Cable
Rear Delt Flye
N/A
1-2
1
12-15
N/A
~7
1-2 min
Rope Face Pull
Cable Paused
Shrug-In
N/A
2-3
1
12-15
N/A
~6
1-2 min
Machine Shrug
DB Shrug
Shrug up and in. Think about shrugging "up to your ears." 1-2 second pause
in the squeeze (at the top) of each rep, then another 1-2 second pause in
the stretch (at the bottom) of each rep.
Cable Rope
Hammer Curl
N/A
1
1
12-15
N/A
~7
1-2 min
DB Hammer Curl
Hammer Preacher
Curl
Squeeze the rope hard as you curl the weight up. Smooth, controlled reps.
DB Concentration
Curl
N/A
1
1
15-20
N/A
~7
1-2 min
Concentration
Cable Curl
DB Preacher Curl
Smooth, controlled reps. Mind-muscle connection with the biceps.
The Bodybuilding Transformation System
28
Push (Hypertrophy Focus)
WEEK 6
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
10-12
N/A
~6
3-5 min
Barbell Bench
Press
DB Bench Press
1 second pause at the bottom of each rep while maintaining tension on the
pecs.
1
10-12
N/A
~6
2-3 min
Cable Shoulder
Press
Machine Shoulder
Press
Ensure that your elbows break at least 90°. Mind-muscle connection with
your delts. Smooth, controlled reps.
1-2
1
12-15
N/A
~7
1-2 min
Bottom-Half DB
Flye
Low-to-High Cable
Crossover
All reps and sets are to be performed in the bottom half of the ROM. Focus
on feeling a deep stretch in your pecs at the bottom of each rep.
N/A
1
1
12-15
N/A
~7
1-2 min
High-Cable Cuffed
Lateral Raise
Lean-In DB Lateral
Raise
Focus on squeezing your lateral delt to move the weight.
EZ-Bar Skull
Crusher
N/A
1
1
12-15
N/A
~7
1-2 min
DB Skull Crusher
Katana Triceps
Extension
Triceps
Pressdown (Bar)
N/A
1
1
15-20
N/A
~7
1-2 min
Triceps
Pressdown (Rope)
DB Triceps
Kickback
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Machine Chest
Press
N/A
2-4
1
Seated DB
Shoulder Press
N/A
2-3
Bottom-Half
Seated Cable Flye
N/A
High-Cable Lateral
Raise
Ab Wheel Rollout
N/A
1-2
1
12-15
SET 1
SET 2
SET 3
SET 4
N/A
~7
1-2 min
Swiss Ball Rollout
Long-Lever Plank
Optionally pause for 0.5-1 second in the stretched aspect of each rep.
Focus on squeezing your triceps to move the weight.
Don't just bend at your hips, use your abs to lower yourself down under
control and pull yourself back up. If you don't have the core strength to get
all the way extended at the bottom, try to progressively increase the ROM
week to week.
The Bodybuilding Transformation System
29
L e g s ( Hy p e rt r o p hy F o c u s )
WEEK 6
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Hack Squat
N/A
2-4
1
Seated Leg Curl
N/A
1-2
Walking Lunge
N/A
Machine Hip
Abduction
N/A
Exercise
Standing Calf
Raise
N/A
Tracking Load and Reps
Substitution
Substitution
Option 1
Option 2
2-3 min
Leg Press
DB Walking Lunge
Use a controlled negative (don't free fall) and then explode on the positive.
~7
1-2 min
Lying Leg Curl
Nordic Ham Curl
Lean forward over the machine to get a maximum stretch in your
hamstrings.
N/A
~6
2-3 min
Smith Machine
Static Lunge
DB Static Lunge
Take medium strides. Minimize contribution from the back leg.
N/A
~7
1-2 min
Cable Hip
Abduction
Lateral Band Walk
If possible, use pads to increase the range of motion on the machine. Lean
forward and grab onto the machine rails to stretch the glutes further.
Seated Calf Raise
Leg Press Calf
Press
1-2 second pause at the bottom of each rep. Instead of just going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
Early
Last Set
Set RPE
RPE
10-12
N/A
~6
1
12-15
N/A
2-3
1
10-12
1-2
1
12-15
1-2
1
Reps
SET 1
12-15
SET 2
SET 3
SET 4
N/A
~7
Rest
1-2 min
NOTES
R e s t Day
The Bodybuilding Transformation System
30
Upper (Strength Focus)
WEEK 7
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
45° Incline DB
Press
N/A
2-3
3
Pec Deck
N/A
1-2
Dual-Handle Lat
Pulldown
N/A
High-Cable Lateral
Raise
Smith Machine
Row
Exercise
Overhead Cable
Triceps Extension
(Bar)
Bayesian Cable
Curl
Tracking Load and Reps
Substitution
Substitution
Option 1
Option 2
3-5 min
45° Incline Barbell
Press
45° Incline
Machine Press
1 second pause at the bottom of each rep while maintaining tension on the
pecs
~8-9
1-2 min
Cable Crossover
Ladder
Bottom-Half DB
Flye
Focus on bringing your elbows together - not your hands
~7-8
~7-8
2-3 min
Wide-Grip Lat
Pulldown
Wide-Grip Pull-Up
Lean back by ~15° and drive your elbows down as you squeeze your
shoulder blades together. This should feel like a mix of lats and mid-traps.
10-12
~8-9
10
1-2 min
High-Cable Cuffed
Lateral Raise
Lean-In DB Lateral
Raise
Focus on squeezing your lateral delt to move the weight.
8-10
~7-8
~7-8
2-3 min
Pendlay Deficit
Row
Single-Arm DB
Row
Focus on squeezing your shoulder blades together, keeping your elbows at
a ~45° angle
1-2 min
Overhead Cable
Triceps Extension
(Rope)
DB Skull Crusher
Optionally pause for 0.5-1 second in the stretched aspect of each rep
Incline DB Stretch
Curl
If you have a left-right bicep size imbalance, do these 1 arm at a time,
starting with the weaker arm. Take the weaker arm to the listed RPE. Then
match the reps with the other arm (stop once you've matched the reps,
even if the RPE is lower). If you don't have a size imbalance, do these both
arms at the same time.
Early
Last Set
Set RPE
RPE
8-10
~7-8
~7-8
2
10-12
~7-8
1-2
3
10-12
Failure
1-2
2
N/A
1-2
2
Failure
Failure
1
1
2
2
Reps
SET 1
10-12
10-12
SET 2
SET 3
SET 4
~8-9
~8-9
10
10
Rest
1-2 min
Seated SuperBayesian High
Cable Curl
NOTES
The Bodybuilding Transformation System
31
Lo w e r ( S t r e n g t h F o c u s )
WEEK 7
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Lying Leg Curl
N/A
2
2
Smith Machine
Static Lunge w/
Elevated Front
Foot
N/A
2-4
45°
Hyperextension
N/A
2-4
Exercise
Leg Extension
Failure
1-2
Trac
king Load and Reps
Substitution
Substitution
Option 1
Option 2
1-2 min
Seated Leg Curl
Nordic Ham Curl
Set the machine so that you get the biggest stretch possible at the bottom.
Prevent your butt from popping up as you curl.
~7-8
3-5 min
DB Bulgarian Split
Squat
High-Bar Back
Squat
Elevate your front foot on a small box. Minimize contribution from your back
leg.
~7-8
2-3 min
Glute-Ham Raise
Cable PullThrough
Squeeze your glutes hard at the top of each rep. Slow controlled reps on
the way down, followed by an explosive positive.
Reverse Nordic
Sissy Squat
Set the seat back as far as it will go while still feeling comfortable. Grab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
1-2 second pause at the bottom of each rep. Instead of just going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.
Early
Last Set
Set RPE
RPE
10-12
~7-8
~8-9
3
8-10
~7-8
3
8-10
~7-8
2
Reps
SET 1
10-12
SET 2
SET
3
SET
4
~8-9
10
Rest
1-2 min
Leg Press Calf
Press
Failure
1-2
2
8-10
~8-9
10
1-2 min
Seated Calf Raise
Standing Calf
Raise
Machine Crunch
Failure
1
2
10-12
~8-9
10
1-2 min
Decline Weighted
Crunch
Cable Crunch
NOTES
R e s t Day
The Bodybuilding Transformation System
32
WEEK 7
Exercise
Pull (Hypertrophy Focus)
Lean-Back Lat
Pulldown
Last-Set Intensity
Technique
N/A
Warm-up WORKING
SETS
Sets
2-3
2
Reps
10-12
SET 1
Tracking Load and Reps
SET 2
SET 3
SET 4
Early
Set RPE
~7-8
Last Set
RPE
~7-8
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
2-3 min
Lean-Back
Machine Pulldown
Pull-Up
Initiate the pulldown with a straight up posture. As you pull the bar down,
lean back by about 15-30° to get the mid-back more involved. Softly touch
the bar to your chest on every rep and, even though you're leaning back, still
control the weight!
Incline ChestSupported DB
Row
Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
Reverse Pec Deck
Pause for 1-2 seconds in the squeeze of each rep. Contract the rear delts
hard!
Chest-Supported
T-Bar Row
Failure
2-3
3
10-12
~8-9
10
2-3 min
Chest-Supported
Machine Row
1-Arm 45° Cable
Rear Delt Flye
Failure
1-2
2
12-15
~8-9
10
1-2 min
Rope Face Pull
Cable Paused
Shrug-In
N/A
2-3
2
12-15
~7
~8-9
1-2 min
Machine Shrug
DB Shrug
Shrug up and in. Think about shrugging "up to your ears." 1-2 second pause
in the squeeze (at the top) of each rep, then another 1-2 second pause in
the stretch (at the bottom) of each rep.
Cable Rope
Hammer Curl
N/A
1
3
12-15
~7
~8-9
1-2 min
DB Hammer Curl
Hammer Preacher
Curl
Squeeze the rope hard as you curl the weight up. Smooth, controlled reps.
DB Concentration
Curl
Failure
1
2
15-20
~8-9
10
1-2 min
Concentration
Cable Curl
DB Preacher Curl
Smooth, controlled reps. Mind-muscle connection with the biceps.
The Bodybuilding Transformation System
33
Push (Hypertrophy Focus)
WEEK 7
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
10-12
~7-8
~7-8
3-5 min
Barbell Bench
Press
DB Bench Press
1 second pause at the bottom of each rep while maintaining tension on the
pecs.
2
10-12
~7-8
~7-8
2-3 min
Cable Shoulder
Press
Machine Shoulder
Press
Ensure that your elbows break at least 90°. Mind-muscle connection with
your delts. Smooth, controlled reps.
1-2
2
12-15
~8-9
10
1-2 min
Bottom-Half DB
Flye
Low-to-High Cable
Crossover
All reps and sets are to be performed in the bottom half of the ROM. Focus
on feeling a deep stretch in your pecs at the bottom of each rep.
Failure
1
2
12-15
~8-9
10
1-2 min
High-Cable Cuffed
Lateral Raise
Lean-In DB Lateral
Raise
Focus on squeezing your lateral delt to move the weight.
EZ-Bar Skull
Crusher
N/A
1
3
12-15
~7-8
~8-9
1-2 min
DB Skull Crusher
Katana Triceps
Extension
Triceps
Pressdown (Bar)
Failure
1
2
15-20
~8-9
10
1-2 min
Triceps
Pressdown (Rope)
DB Triceps
Kickback
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Machine Chest
Press
N/A
2-4
3
Seated DB
Shoulder Press
N/A
2-3
Bottom-Half
Seated Cable Flye
Failure
High-Cable Lateral
Raise
Ab Wheel Rollout
Failure
1-2
2
12-15
SET 1
SET 2
SET 3
SET 4
~8-9
10
1-2 min
Swiss Ball Rollout
Long-Lever Plank
Optionally pause for 0.5-1 second in the stretched aspect of each rep.
Focus on squeezing your triceps to move the weight.
Don't just bend at your hips, use your abs to lower yourself down under
control and pull yourself back up. If you don't have the core strength to get
all the way extended at the bottom, try to progressively increase the ROM
week to week.
The Bodybuilding Transformation System
34
L e g s ( Hy p e rt r o p hy F o c u s )
WEEK 7
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Hack Squat
N/A
2-4
3
Seated Leg Curl
Failure
1-2
Walking Lunge
N/A
Machine Hip
Abduction
Failure
Exercise
Standing Calf
Raise
Failure
Tracking Load and Reps
Substitution
Substitution
Option 1
Option 2
2-3 min
Leg Press
DB Walking Lunge
Use a controlled negative (don't free fall) and then explode on the positive.
10
1-2 min
Lying Leg Curl
Nordic Ham Curl
Lean forward over the machine to get a maximum stretch in your
hamstrings.
~7-8
~7-8
2-3 min
Smith Machine
Static Lunge
DB Static Lunge
Take medium strides. Minimize contribution from the back leg.
~8-9
10
1-2 min
Cable Hip
Abduction
Lateral Band Walk
If possible, use pads to increase the range of motion on the machine. Lean
forward and grab onto the machine rails to stretch the glutes further.
Seated Calf Raise
Leg Press Calf
Press
1-2 second pause at the bottom of each rep. Instead of just going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
Early
Last Set
Set RPE
RPE
10-12
~7-8
~7-8
2
12-15
~8-9
2-3
2
10-12
1-2
2
12-15
1-2
3
Reps
SET 1
12-15
SET 2
SET 3
SET 4
~8-9
10
Rest
1-2 min
NOTES
R e s t Day
The Bodybuilding Transformation System
35
Upper (Strength Focus)
WEEK 8
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
45° Incline DB
Press
N/A
2-3
3
Pec Deck
N/A
1-2
Dual-Handle Lat
Pulldown
N/A
High-Cable Lateral
Raise
Smith Machine
Row
Exercise
Overhead Cable
Triceps Extension
(Bar)
Bayesian Cable
Curl
Tracking Load and Reps
Substitution
Substitution
Option 1
Option 2
3-5 min
45° Incline Barbell
Press
45° Incline
Machine Press
1 second pause at the bottom of each rep while maintaining tension on the
pecs
~8-9
1-2 min
Cable Crossover
Ladder
Bottom-Half DB
Flye
Focus on bringing your elbows together - not your hands
~7-8
~7-8
2-3 min
Wide-Grip Lat
Pulldown
Wide-Grip Pull-Up
Lean back by ~15° and drive your elbows down as you squeeze your
shoulder blades together. This should feel like a mix of lats and mid-traps.
10-12
~8-9
10
1-2 min
High-Cable Cuffed
Lateral Raise
Lean-In DB Lateral
Raise
Focus on squeezing your lateral delt to move the weight.
8-10
~7-8
~7-8
2-3 min
Pendlay Deficit
Row
Single-Arm DB
Row
Focus on squeezing your shoulder blades together, keeping your elbows at
a ~45° angle
1-2 min
Overhead Cable
Triceps Extension
(Rope)
DB Skull Crusher
Optionally pause for 0.5-1 second in the stretched aspect of each rep
Incline DB Stretch
Curl
If you have a left-right bicep size imbalance, do these 1 arm at a time,
starting with the weaker arm. Take the weaker arm to the listed RPE. Then
match the reps with the other arm (stop once you've matched the reps,
even if the RPE is lower). If you don't have a size imbalance, do these both
arms at the same time.
Early
Last Set
Set RPE
RPE
8-10
~7-8
~7-8
2
10-12
~7-8
1-2
3
10-12
Failure
1-2
2
N/A
1-2
2
Failure
Failure
1
1
2
2
Reps
SET 1
10-12
10-12
SET 2
SET 3
SET 4
~8-9
~8-9
10
10
Rest
1-2 min
Seated SuperBayesian High
Cable Curl
NOTES
The Bodybuilding Transformation System
36
Lo w e r ( S t r e n g t h F o c u s )
WEEK 8
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Lying Leg Curl
N/A
2
2
Smith Machine
Static Lunge w/
Elevated Front
Foot
N/A
2-4
45°
Hyperextension
N/A
2-4
Exercise
Leg Extension
Failure
1-2
Trac
king Load and Reps
Substitution
Substitution
Option 1
Option 2
1-2 min
Seated Leg Curl
Nordic Ham Curl
Set the machine so that you get the biggest stretch possible at the bottom.
Prevent your butt from popping up as you curl.
~7-8
3-5 min
DB Bulgarian Split
Squat
High-Bar Back
Squat
Elevate your front foot on a small box. Minimize contribution from your back
leg.
~7-8
2-3 min
Glute-Ham Raise
Cable PullThrough
Squeeze your glutes hard at the top of each rep. Slow controlled reps on
the way down, followed by an explosive positive.
Reverse Nordic
Sissy Squat
Set the seat back as far as it will go while still feeling comfortable. Grab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
1-2 second pause at the bottom of each rep. Instead of just going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.
Early
Last Set
Set RPE
RPE
10-12
~7-8
~8-9
3
8-10
~7-8
3
8-10
~7-8
2
Reps
SET 1
10-12
SET 2
SET
3
SET
4
~8-9
10
Rest
1-2 min
Leg Press Calf
Press
Failure
1-2
2
8-10
~8-9
10
1-2 min
Seated Calf Raise
Standing Calf
Raise
Machine Crunch
Failure
1
2
10-12
~8-9
10
1-2 min
Decline Weighted
Crunch
Cable Crunch
NOTES
R e s t Day
The Bodybuilding Transformation System
37
WEEK 8
Exercise
Pull (Hypertrophy Focus)
Lean-Back Lat
Pulldown
Last-Set Intensity
Technique
N/A
Warm-up WORKING
SETS
Sets
2-3
2
Reps
10-12
SET 1
Tracking Load and Reps
SET 2
SET 3
SET 4
Early
Set RPE
~7-8
Last Set
RPE
~7-8
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
2-3 min
Lean-Back
Machine Pulldown
Pull-Up
Initiate the pulldown with a straight up posture. As you pull the bar down,
lean back by about 15-30° to get the mid-back more involved. Softly touch
the bar to your chest on every rep and, even though you're leaning back, still
control the weight!
Incline ChestSupported DB
Row
Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
Reverse Pec Deck
Pause for 1-2 seconds in the squeeze of each rep. Contract the rear delts
hard!
Chest-Supported
T-Bar Row
Failure
2-3
3
10-12
~8-9
10
2-3 min
Chest-Supported
Machine Row
1-Arm 45° Cable
Rear Delt Flye
Failure
1-2
2
12-15
~8-9
10
1-2 min
Rope Face Pull
Cable Paused
Shrug-In
N/A
2-3
2
12-15
~7
~8-9
1-2 min
Machine Shrug
DB Shrug
Shrug up and in. Think about shrugging "up to your ears." 1-2 second pause
in the squeeze (at the top) of each rep, then another 1-2 second pause in
the stretch (at the bottom) of each rep.
Cable Rope
Hammer Curl
N/A
1
3
12-15
~7
~8-9
1-2 min
DB Hammer Curl
Hammer Preacher
Curl
Squeeze the rope hard as you curl the weight up. Smooth, controlled reps.
DB Concentration
Curl
Failure
1
2
15-20
~8-9
10
1-2 min
Concentration
Cable Curl
DB Preacher Curl
Smooth, controlled reps. Mind-muscle connection with the biceps.
The Bodybuilding Transformation System
38
Push (Hypertrophy Focus)
WEEK 8
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
10-12
~7-8
~7-8
3-5 min
Barbell Bench
Press
DB Bench Press
1 second pause at the bottom of each rep while maintaining tension on the
pecs.
2
10-12
~7-8
~7-8
2-3 min
Cable Shoulder
Press
Machine Shoulder
Press
Ensure that your elbows break at least 90°. Mind-muscle connection with
your delts. Smooth, controlled reps.
1-2
2
12-15
~8-9
10
1-2 min
Bottom-Half DB
Flye
Low-to-High Cable
Crossover
All reps and sets are to be performed in the bottom half of the ROM. Focus
on feeling a deep stretch in your pecs at the bottom of each rep.
Failure
1
2
12-15
~8-9
10
1-2 min
High-Cable Cuffed
Lateral Raise
Lean-In DB Lateral
Raise
Focus on squeezing your lateral delt to move the weight.
EZ-Bar Skull
Crusher
N/A
1
3
12-15
~7-8
~8-9
1-2 min
DB Skull Crusher
Katana Triceps
Extension
Triceps
Pressdown (Bar)
Failure
1
2
15-20
~8-9
10
1-2 min
Triceps
Pressdown (Rope)
DB Triceps
Kickback
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Machine Chest
Press
N/A
2-4
3
Seated DB
Shoulder Press
N/A
2-3
Bottom-Half
Seated Cable Flye
Failure
High-Cable Lateral
Raise
Ab Wheel Rollout
Failure
1-2
2
12-15
SET 1
SET 2
SET 3
SET 4
~8-9
10
1-2 min
Swiss Ball Rollout
Long-Lever Plank
Optionally pause for 0.5-1 second in the stretched aspect of each rep.
Focus on squeezing your triceps to move the weight.
Don't just bend at your hips, use your abs to lower yourself down under
control and pull yourself back up. If you don't have the core strength to get
all the way extended at the bottom, try to progressively increase the ROM
week to week.
The Bodybuilding Transformation System
39
L e g s ( Hy p e rt r o p hy F o c u s )
WEEK 8
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Hack Squat
N/A
2-4
3
Seated Leg Curl
Failure
1-2
Walking Lunge
N/A
Machine Hip
Abduction
Failure
Exercise
Standing Calf
Raise
Failure
Tracking Load and Reps
Substitution
Substitution
Option 1
Option 2
2-3 min
Leg Press
DB Walking Lunge
Use a controlled negative (don't free fall) and then explode on the positive.
10
1-2 min
Lying Leg Curl
Nordic Ham Curl
Lean forward over the machine to get a maximum stretch in your
hamstrings.
~7-8
~7-8
2-3 min
Smith Machine
Static Lunge
DB Static Lunge
Take medium strides. Minimize contribution from the back leg.
~8-9
10
1-2 min
Cable Hip
Abduction
Lateral Band Walk
If possible, use pads to increase the range of motion on the machine. Lean
forward and grab onto the machine rails to stretch the glutes further.
Seated Calf Raise
Leg Press Calf
Press
1-2 second pause at the bottom of each rep. Instead of just going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
Early
Last Set
Set RPE
RPE
10-12
~7-8
~7-8
2
12-15
~8-9
2-3
2
10-12
1-2
2
12-15
1-2
3
Reps
SET 1
12-15
SET 2
SET 3
SET 4
~8-9
10
Rest
1-2 min
NOTES
R e s t Day
The Bodybuilding Transformation System
40
Upper (Strength Focus)
WEEK 9
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
45° Incline DB
Press
N/A
2-3
3
Pec Deck
N/A
1-2
Dual-Handle Lat
Pulldown
N/A
High-Cable Lateral
Raise
Smith Machine
Row
Exercise
Overhead Cable
Triceps Extension
(Bar)
Bayesian Cable
Curl
Tracking Load and Reps
Substitution
Substitution
Option 1
Option 2
3-5 min
45° Incline Barbell
Press
45° Incline
Machine Press
1 second pause at the bottom of each rep while maintaining tension on the
pecs
~8-9
1-2 min
Cable Crossover
Ladder
Bottom-Half DB
Flye
Focus on bringing your elbows together - not your hands
~7-8
~7-8
2-3 min
Wide-Grip Lat
Pulldown
Wide-Grip Pull-Up
Lean back by ~15° and drive your elbows down as you squeeze your
shoulder blades together. This should feel like a mix of lats and mid-traps.
10-12
~8-9
10
1-2 min
High-Cable Cuffed
Lateral Raise
Lean-In DB Lateral
Raise
Focus on squeezing your lateral delt to move the weight.
8-10
~7-8
~7-8
2-3 min
Pendlay Deficit
Row
Single-Arm DB
Row
Focus on squeezing your shoulder blades together, keeping your elbows at
a ~45° angle
1-2 min
Overhead Cable
Triceps Extension
(Rope)
DB Skull Crusher
Optionally pause for 0.5-1 second in the stretched aspect of each rep
Incline DB Stretch
Curl
If you have a left-right bicep size imbalance, do these 1 arm at a time,
starting with the weaker arm. Take the weaker arm to the listed RPE. Then
match the reps with the other arm (stop once you've matched the reps,
even if the RPE is lower). If you don't have a size imbalance, do these both
arms at the same time.
Early
Last Set
Set RPE
RPE
8-10
~7-8
~7-8
2
10-12
~7-8
1-2
3
10-12
Failure
1-2
2
N/A
1-2
2
Failure
Failure
1
1
2
2
Reps
SET 1
10-12
10-12
SET 2
SET 3
SET 4
~8-9
~8-9
10
10
Rest
1-2 min
Seated SuperBayesian High
Cable Curl
NOTES
The Bodybuilding Transformation System
41
Lo w e r ( S t r e n g t h F o c u s )
WEEK 9
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Lying Leg Curl
N/A
2
2
Smith Machine
Static Lunge w/
Elevated Front
Foot
N/A
2-4
45°
Hyperextension
N/A
2-4
Exercise
Leg Extension
Failure
1-2
Trac
king Load and Reps
Substitution
Substitution
Option 1
Option 2
1-2 min
Seated Leg Curl
Nordic Ham Curl
Set the machine so that you get the biggest stretch possible at the bottom.
Prevent your butt from popping up as you curl.
~7-8
3-5 min
DB Bulgarian Split
Squat
High-Bar Back
Squat
Elevate your front foot on a small box. Minimize contribution from your back
leg.
~7-8
2-3 min
Glute-Ham Raise
Cable PullThrough
Squeeze your glutes hard at the top of each rep. Slow controlled reps on
the way down, followed by an explosive positive.
Reverse Nordic
Sissy Squat
Set the seat back as far as it will go while still feeling comfortable. Grab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
1-2 second pause at the bottom of each rep. Instead of just going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.
Early
Last Set
Set RPE
RPE
10-12
~7-8
~8-9
3
8-10
~7-8
3
8-10
~7-8
2
Reps
SET 1
10-12
SET 2
SET
3
SET
4
~8-9
10
Rest
1-2 min
Leg Press Calf
Press
Failure
1-2
2
8-10
~8-9
10
1-2 min
Seated Calf Raise
Standing Calf
Raise
Machine Crunch
Failure
1
2
10-12
~8-9
10
1-2 min
Decline Weighted
Crunch
Cable Crunch
NOTES
R e s t Day
The Bodybuilding Transformation System
42
WEEK 9
Exercise
Pull (Hypertrophy Focus)
Lean-Back Lat
Pulldown
Last-Set Intensity
Technique
N/A
Warm-up WORKING
SETS
Sets
2-3
2
Reps
10-12
SET 1
Tracking Load and Reps
SET 2
SET 3
SET 4
Early
Set RPE
~7-8
Last Set
RPE
~7-8
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
2-3 min
Lean-Back
Machine Pulldown
Pull-Up
Initiate the pulldown with a straight up posture. As you pull the bar down,
lean back by about 15-30° to get the mid-back more involved. Softly touch
the bar to your chest on every rep and, even though you're leaning back, still
control the weight!
Incline ChestSupported DB
Row
Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
Reverse Pec Deck
Pause for 1-2 seconds in the squeeze of each rep. Contract the rear delts
hard!
Chest-Supported
T-Bar Row
Failure
2-3
3
10-12
~8-9
10
2-3 min
Chest-Supported
Machine Row
1-Arm 45° Cable
Rear Delt Flye
Failure
1-2
2
12-15
~8-9
10
1-2 min
Rope Face Pull
Cable Paused
Shrug-In
N/A
2-3
2
12-15
~7
~8-9
1-2 min
Machine Shrug
DB Shrug
Shrug up and in. Think about shrugging "up to your ears." 1-2 second pause
in the squeeze (at the top) of each rep, then another 1-2 second pause in
the stretch (at the bottom) of each rep.
Cable Rope
Hammer Curl
N/A
1
3
12-15
~7
~8-9
1-2 min
DB Hammer Curl
Hammer Preacher
Curl
Squeeze the rope hard as you curl the weight up. Smooth, controlled reps.
DB Concentration
Curl
Failure
1
2
15-20
~8-9
10
1-2 min
Concentration
Cable Curl
DB Preacher Curl
Smooth, controlled reps. Mind-muscle connection with the biceps.
The Bodybuilding Transformation System
43
Push (Hypertrophy Focus)
WEEK 9
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
10-12
~7-8
~7-8
3-5 min
Barbell Bench
Press
DB Bench Press
1 second pause at the bottom of each rep while maintaining tension on the
pecs.
2
10-12
~7-8
~7-8
2-3 min
Cable Shoulder
Press
Machine Shoulder
Press
Ensure that your elbows break at least 90°. Mind-muscle connection with
your delts. Smooth, controlled reps.
1-2
2
12-15
~8-9
10
1-2 min
Bottom-Half DB
Flye
Low-to-High Cable
Crossover
All reps and sets are to be performed in the bottom half of the ROM. Focus
on feeling a deep stretch in your pecs at the bottom of each rep.
Failure
1
2
12-15
~8-9
10
1-2 min
High-Cable Cuffed
Lateral Raise
Lean-In DB Lateral
Raise
Focus on squeezing your lateral delt to move the weight.
EZ-Bar Skull
Crusher
N/A
1
3
12-15
~7-8
~8-9
1-2 min
DB Skull Crusher
Katana Triceps
Extension
Triceps
Pressdown (Bar)
Failure
1
2
15-20
~8-9
10
1-2 min
Triceps
Pressdown (Rope)
DB Triceps
Kickback
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Machine Chest
Press
N/A
2-4
3
Seated DB
Shoulder Press
N/A
2-3
Bottom-Half
Seated Cable Flye
Failure
High-Cable Lateral
Raise
Ab Wheel Rollout
Failure
1-2
2
12-15
SET 1
SET 2
SET 3
SET 4
~8-9
10
1-2 min
Swiss Ball Rollout
Long-Lever Plank
Optionally pause for 0.5-1 second in the stretched aspect of each rep.
Focus on squeezing your triceps to move the weight.
Don't just bend at your hips, use your abs to lower yourself down under
control and pull yourself back up. If you don't have the core strength to get
all the way extended at the bottom, try to progressively increase the ROM
week to week.
The Bodybuilding Transformation System
44
L e g s ( Hy p e rt r o p hy F o c u s )
WEEK 9
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Hack Squat
N/A
2-4
3
Seated Leg Curl
Failure
1-2
Walking Lunge
N/A
Machine Hip
Abduction
Failure
Exercise
Standing Calf
Raise
Failure
Tracking Load and Reps
Substitution
Substitution
Option 1
Option 2
2-3 min
Leg Press
DB Walking Lunge
Use a controlled negative (don't free fall) and then explode on the positive.
10
1-2 min
Lying Leg Curl
Nordic Ham Curl
Lean forward over the machine to get a maximum stretch in your
hamstrings.
~7-8
~7-8
2-3 min
Smith Machine
Static Lunge
DB Static Lunge
Take medium strides. Minimize contribution from the back leg.
~8-9
10
1-2 min
Cable Hip
Abduction
Lateral Band Walk
If possible, use pads to increase the range of motion on the machine. Lean
forward and grab onto the machine rails to stretch the glutes further.
Seated Calf Raise
Leg Press Calf
Press
1-2 second pause at the bottom of each rep. Instead of just going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
Early
Last Set
Set RPE
RPE
10-12
~7-8
~7-8
2
12-15
~8-9
2-3
2
10-12
1-2
2
12-15
1-2
3
Reps
SET 1
12-15
SET 2
SET 3
SET 4
~8-9
10
Rest
1-2 min
NOTES
R e s t Day
The Bodybuilding Transformation System
45
WEEK 10
Exercise
45° Incline DB
Press
Upper (Strength Focus)
Pec Deck
Dual-Handle Lat
Pulldown
High-Cable Lateral
Raise
Smith Machine
Row
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
N/A
2-3
3
N/A
1-2
N/A
Tracking Load and Reps
Early
Last Set
Set RPE
RPE
8-10
~7-8
~7-8
3-5 min
2
10-12
~7-8
~8-9
1-2 min
1-2
3
10-12
~7-8
~7-8
2-3 min
Failure
1-2
2
10-12
~8-9
10
1-2 min
N/A
1-2
2
8-10
~7-8
~7-8
2-3 min
Reps
SET 1
SET 2
SET 3
SET 4
Rest
Overhead Cable
Triceps Extension
Substitution
Substitution
Option 1
Option 2
45° Incline Barbell
45° Incline
Press
Machine Press
Cable Crossover
Bottom-Half DB
Ladder
Flye
Wide-Grip Lat
Pulldown
Wide-Grip Pull-Up
High-Cable Cuffed
Lean-In DB Lateral
Lateral Raise
Raise
Pendlay Deficit
Single-Arm DB
Row
Row
NOTES
1 second pause at the bottom of each rep while maintaining tension on the
pecs
Focus on bringing your elbows together - not your hands
Lean back by ~15° and drive your elbows down as you squeeze your
shoulder blades together. This should feel like a mix of lats and mid-traps.
Focus on squeezing your lateral delt to move the weight.
Focus on squeezing your shoulder blades together, keeping your elbows at
a ~45° angle
Overhead Cable
Failure
1
2
10-12
~8-9
10
1-2 min
(Bar)
Triceps Extension
DB Skull Crusher
Optionally pause for 0.5-1 second in the stretched aspect of each rep
(Rope)
If you have a left-right bicep size imbalance, do these 1 arm at a time,
Bayesian Cable
Curl
Seated SuperFailure
1
2
10-12
~8-9
10
1-2 min
Bayesian High
Cable Curl
Incline DB Stretch
Curl
starting with the weaker arm. Take the weaker arm to the listed RPE. Then
match the reps with the other arm (stop once you've matched the reps,
even if the RPE is lower). If you don't have a size imbalance, do these both
arms at the same time.
The Bodybuilding Transformation System
46
WEEK 10
Exercise
Lo w e r ( S t r e n g t h F o c u s )
Lying Leg Curl
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
N/A
2
2
N/A
2-4
N/A
2-4
Trac
king Load and Reps
Early
Last Set
Set RPE
RPE
10-12
~7-8
~8-9
1-2 min
3
8-10
~7-8
~7-8
3-5 min
3
8-10
~7-8
~7-8
2-3 min
Reps
SET 1
SET 2
SET
3
SET
4
Rest
Substitution
Substitution
Option 1
Option 2
Seated Leg Curl
Nordic Ham Curl
DB Bulgarian Split
High-Bar Back
Squat
Squat
NOTES
Set the machine so that you get the biggest stretch possible at the bottom.
Prevent your butt from popping up as you curl.
Smith Machine
Static Lunge w/
Elevated Front
Elevate your front foot on a small box. Minimize contribution from your back
leg.
Foot
45°
Hyperextension
Glute-Ham Raise
Cable PullThrough
Squeeze your glutes hard at the top of each rep. Slow controlled reps on
the way down, followed by an explosive positive.
Set the seat back as far as it will go while still feeling comfortable. Grab the
Leg Extension
Failure
1-2
2
10-12
~8-9
10
1-2 min
Reverse Nordic
Sissy Squat
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
Leg Press Calf
Press
Machine Crunch
Failure
Failure
1-2
1
2
2
8-10
10-12
~8-9
~8-9
10
10
1-2 min
1-2 min
Seated Calf Raise
Decline Weighted
Crunch
Standing Calf
Raise
Cable Crunch
1-2 second pause at the bottom of each rep. Instead of just going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.
R e s t Day
The Bodybuilding Transformation System
47
WEEK 10
Exercise
Last-Set Intensity
Technique
Warm-up WORKING
SETS
Sets
Reps
SET 1
Tracking Load and Reps
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
Initiate the pulldown with a straight up posture. As you pull the bar down,
Lean-Back Lat
Pulldown
N/A
2-3
2
10-12
~7-8
~7-8
2-3 min
Lean-Back
Machine Pulldown
Pull-Up
lean back by about 15-30° to get the mid-back more involved. Softly touch
the bar to your chest on every rep and, even though you're leaning back, still
Pull (Hypertrophy Focus)
control the weight!
Chest-Supported
T-Bar Row
1-Arm 45° Cable
Rear Delt Flye
Cable Paused
Shrug-In
Cable Rope
Hammer Curl
DB Concentration
Curl
Failure
Failure
2-3
1-2
3
2
10-12
12-15
~8-9
~8-9
10
10
2-3 min
1-2 min
Chest-Supported
Machine Row
Rope Face Pull
Incline ChestSupported DB
Row
Reverse Pec Deck
Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
Pause for 1-2 seconds in the squeeze of each rep. Contract the rear delts
hard!
Shrug up and in. Think about shrugging
N/A
2-3
2
12-15
~7
~8-9
1-2 min
Machine Shrug
DB Shrug
in the squeeze
the stretch
N/A
1
3
12-15
~7
~8-9
1-2 min
Failure
1
2
15-20
~8-9
10
1-2 min
DB Hammer Curl
Concentration
Cable Curl
Hammer Preacher
Curl
DB Preacher Curl
(
(
at the top
)
)
at the bottom
"
"
up to your ears. 1-2 second pause
of each rep, then another 1-2 second pause in
of each rep.
Squeeze the rope hard as you curl the weight up. Smooth, controlled reps.
Smooth, controlled reps. Mind-muscle connection with the biceps.
The Bodybuilding Transformation System
48
WEEK 10
Exercise
Machine Chest
Press
Push (Hypertrophy Focus)
Seated DB
Shoulder Press
Bottom-Half
Seated Cable Flye
High-Cable Lateral
Raise
EZ-Bar Skull
Crusher
Triceps
Pressdown (Bar)
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
N/A
2-4
3
N/A
2-3
Failure
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
10-12
~7-8
~7-8
3-5 min
2
10-12
~7-8
~7-8
2-3 min
1-2
2
12-15
~8-9
10
1-2 min
Failure
1
2
12-15
~8-9
10
1-2 min
N/A
1
3
12-15
~7-8
~8-9
1-2 min
Failure
1
2
15-20
~8-9
10
1-2 min
SET 1
SET 2
SET 3
SET 4
Substitution
Option 1
Barbell Bench
Press
Substitution
Option 2
DB Bench Press
NOTES
1 second pause at the bottom of each rep while maintaining tension on the
pecs.
Cable Shoulder
Machine Shoulder
Press
Press
Bottom-Half DB
Low-to-High Cable
All reps and sets are to be performed in the bottom half of the R
Flye
Crossover
on feeling a deep stretch in your pecs at the bottom of each rep.
High-Cable Cuffed
Lean-In DB Lateral
Lateral Raise
Raise
DB Skull Crusher
Katana Triceps
Extension
Triceps
DB Triceps
Pressdown (Rope)
Kickback
Ensure that your elbows break at least 90°. Mind-muscle connection with
your delts. Smooth, controlled reps.
Focus on s
OM. Focus
queezing your lateral delt to move the weight.
Optionally pause for 0.5-1 second in the stretched aspect of each rep.
Focus on s
queezing your triceps to move the weight.
' j
Don t ust bend at your hips, use your abs to lower yourself down under
Ab Wheel Rollout
Failure
1-2
2
12-15
~8-9
10
1-2 min
Swiss Ball Rollout
Long-Lever Plank
'
control and pull yourself back up. If you don t have the core strength to get
all the way extended at the bottom, try to progressively increase the R
OM
week to week.
The Bodybuilding Transformation System
49
L e g s ( Hy p e rt r o p hy F o c u s )
WEEK 10
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Hack Squat
N/A
2-4
3
Seated Leg Curl
Failure
1-2
Walking Lunge
N/A
Failure
Exercise
Machine Hip
Abduction
Standing Calf
Raise
Failure
Tracking Load and Reps
Substitution
Substitution
Option 1
Option 2
2-3 min
Leg Press
DB Walking Lunge
10
1-2 min
Lying Leg Curl
Nordic Ham Curl
~7-8
~7-8
2-3 min
~8-9
10
1-2 min
Early
Last Set
Set RPE
RPE
10-12
~7-8
~7-8
2
12-15
~8-9
2-3
2
10-12
1-2
2
12-15
1-2
3
Reps
SET 1
12-15
SET 2
SET 3
SET 4
~8-9
10
Rest
1-2 min
Smith Machine
Static Lunge
Cable Hip
Abduction
Seated Calf Raise
DB Static Lunge
Lateral Band Walk
Leg Press Calf
Press
NOTES
Use a controlled negative (don't free fall) and then explode on the positive.
Lean forward over the machine to get a maximum stretch in your
hamstrings.
Take medium strides. Minimize contribution from the back leg.
If possible, use pads to increase the range of motion on the machine. Lean
forward and grab onto the machine rails to stretch the glutes further.
1-2 second pause at the bottom of each rep. Instead of just going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
R e s t Day
The Bodybuilding Transformation System
50
WEEK 11
Exercise
45° Incline DB
Press
Upper (Strength Focus)
Pec Deck
Dual-Handle Lat
Pulldown
High-Cable Lateral
Raise
Smith Machine
Row
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
N/A
2-3
3
N/A
1-2
N/A
Tracking Load and Reps
Early
Last Set
Set RPE
RPE
8-10
~7-8
~7-8
3-5 min
2
10-12
~7-8
~8-9
1-2 min
1-2
3
10-12
~7-8
~7-8
2-3 min
Failure
1-2
2
10-12
~8-9
10
1-2 min
N/A
1-2
2
8-10
~7-8
~7-8
2-3 min
Reps
SET 1
SET 2
SET 3
SET 4
Rest
Overhead Cable
Triceps Extension
Substitution
Substitution
Option 1
Option 2
45° Incline Barbell
45° Incline
Press
Machine Press
Cable Crossover
Bottom-Half DB
Ladder
Flye
Wide-Grip Lat
Pulldown
Wide-Grip Pull-Up
High-Cable Cuffed
Lean-In DB Lateral
Lateral Raise
Raise
Pendlay Deficit
Single-Arm DB
Row
Row
NOTES
1 second pause at the bottom of each rep while maintaining tension on the
pecs
Focus on bringing your elbows together - not your hands
Lean back by ~15° and drive your elbows down as you squeeze your
shoulder blades together. This should feel like a mix of lats and mid-traps.
Focus on squeezing your lateral delt to move the weight.
Focus on squeezing your shoulder blades together, keeping your elbows at
a ~45° angle
Overhead Cable
Failure
1
2
10-12
~8-9
10
1-2 min
(Bar)
Triceps Extension
DB Skull Crusher
Optionally pause for 0.5-1 second in the stretched aspect of each rep
(Rope)
If you have a left-right bicep size imbalance, do these 1 arm at a time,
Bayesian Cable
Curl
Seated SuperFailure
1
2
10-12
~8-9
10
1-2 min
Bayesian High
Cable Curl
Incline DB Stretch
Curl
starting with the weaker arm. Take the weaker arm to the listed RPE. Then
match the reps with the other arm (stop once you've matched the reps,
even if the RPE is lower). If you don't have a size imbalance, do these both
arms at the same time.
The Bodybuilding Transformation System
51
WEEK 11
Exercise
Lo w e r ( S t r e n g t h F o c u s )
Lying Leg Curl
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
N/A
2
2
N/A
2-4
N/A
2-4
Trac
king Load and Reps
Early
Last Set
Set RPE
RPE
10-12
~7-8
~8-9
1-2 min
3
8-10
~7-8
~7-8
3-5 min
3
8-10
~7-8
~7-8
2-3 min
Reps
SET 1
SET 2
SET
3
SET
4
Rest
Substitution
Substitution
Option 1
Option 2
Seated Leg Curl
Nordic Ham Curl
DB Bulgarian Split
High-Bar Back
Squat
Squat
NOTES
Set the machine so that you get the biggest stretch possible at the bottom.
Prevent your butt from popping up as you curl.
Smith Machine
Static Lunge w/
Elevated Front
Elevate your front foot on a small box. Minimize contribution from your back
leg.
Foot
45°
Hyperextension
Glute-Ham Raise
Cable PullThrough
Squeeze your glutes hard at the top of each rep. Slow controlled reps on
the way down, followed by an explosive positive.
Set the seat back as far as it will go while still feeling comfortable. Grab the
Leg Extension
Failure
1-2
2
10-12
~8-9
10
1-2 min
Reverse Nordic
Sissy Squat
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
Leg Press Calf
Press
Machine Crunch
Failure
Failure
1-2
1
2
2
8-10
10-12
~8-9
~8-9
10
10
1-2 min
1-2 min
Seated Calf Raise
Decline Weighted
Crunch
Standing Calf
Raise
Cable Crunch
1-2 second pause at the bottom of each rep. Instead of just going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.
R e s t Day
The Bodybuilding Transformation System
52
WEEK 11
Exercise
Last-Set Intensity
Technique
Warm-up WORKING
SETS
Sets
Reps
SET 1
Tracking Load and Reps
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
Initiate the pulldown with a straight up posture. As you pull the bar down,
Lean-Back Lat
Pulldown
N/A
2-3
2
10-12
~7-8
~7-8
2-3 min
Lean-Back
Machine Pulldown
Pull-Up
lean back by about 15-30° to get the mid-back more involved. Softly touch
the bar to your chest on every rep and, even though you're leaning back, still
Pull (Hypertrophy Focus)
control the weight!
Chest-Supported
T-Bar Row
1-Arm 45° Cable
Rear Delt Flye
Cable Paused
Shrug-In
Cable Rope
Hammer Curl
DB Concentration
Curl
Failure
Failure
2-3
1-2
3
2
10-12
12-15
~8-9
~8-9
10
10
2-3 min
1-2 min
Chest-Supported
Machine Row
Rope Face Pull
Incline ChestSupported DB
Row
Reverse Pec Deck
Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
Pause for 1-2 seconds in the squeeze of each rep. Contract the rear delts
hard!
Shrug up and in. Think about shrugging
N/A
2-3
2
12-15
~7
~8-9
1-2 min
Machine Shrug
DB Shrug
in the squeeze
the stretch
N/A
1
3
12-15
~7
~8-9
1-2 min
Failure
1
2
15-20
~8-9
10
1-2 min
DB Hammer Curl
Concentration
Cable Curl
Hammer Preacher
Curl
DB Preacher Curl
(
(
at the top
)
)
at the bottom
"
"
up to your ears. 1-2 second pause
of each rep, then another 1-2 second pause in
of each rep.
Squeeze the rope hard as you curl the weight up. Smooth, controlled reps.
Smooth, controlled reps. Mind-muscle connection with the biceps.
The Bodybuilding Transformation System
53
WEEK 11
Exercise
Machine Chest
Press
Push (Hypertrophy Focus)
Seated DB
Shoulder Press
Bottom-Half
Seated Cable Flye
High-Cable Lateral
Raise
EZ-Bar Skull
Crusher
Triceps
Pressdown (Bar)
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
N/A
2-4
3
N/A
2-3
Failure
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
10-12
~7-8
~7-8
3-5 min
2
10-12
~7-8
~7-8
2-3 min
1-2
2
12-15
~8-9
10
1-2 min
Failure
1
2
12-15
~8-9
10
1-2 min
N/A
1
3
12-15
~7-8
~8-9
1-2 min
Failure
1
2
15-20
~8-9
10
1-2 min
SET 1
SET 2
SET 3
SET 4
Substitution
Option 1
Barbell Bench
Press
Substitution
Option 2
DB Bench Press
NOTES
1 second pause at the bottom of each rep while maintaining tension on the
pecs.
Cable Shoulder
Machine Shoulder
Press
Press
Bottom-Half DB
Low-to-High Cable
All reps and sets are to be performed in the bottom half of the R
Flye
Crossover
on feeling a deep stretch in your pecs at the bottom of each rep.
High-Cable Cuffed
Lean-In DB Lateral
Lateral Raise
Raise
DB Skull Crusher
Katana Triceps
Extension
Triceps
DB Triceps
Pressdown (Rope)
Kickback
Ensure that your elbows break at least 90°. Mind-muscle connection with
your delts. Smooth, controlled reps.
Focus on s
OM. Focus
queezing your lateral delt to move the weight.
Optionally pause for 0.5-1 second in the stretched aspect of each rep.
Focus on s
queezing your triceps to move the weight.
' j
Don t ust bend at your hips, use your abs to lower yourself down under
Ab Wheel Rollout
Failure
1-2
2
12-15
~8-9
10
1-2 min
Swiss Ball Rollout
Long-Lever Plank
'
control and pull yourself back up. If you don t have the core strength to get
all the way extended at the bottom, try to progressively increase the R
OM
week to week.
The Bodybuilding Transformation System
54
L e g s ( Hy p e rt r o p hy F o c u s )
WEEK 11
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Hack Squat
N/A
2-4
3
Seated Leg Curl
Failure
1-2
Walking Lunge
N/A
Failure
Exercise
Machine Hip
Abduction
Standing Calf
Raise
Failure
Tracking Load and Reps
Substitution
Substitution
Option 1
Option 2
2-3 min
Leg Press
DB Walking Lunge
10
1-2 min
Lying Leg Curl
Nordic Ham Curl
~7-8
~7-8
2-3 min
~8-9
10
1-2 min
Early
Last Set
Set RPE
RPE
10-12
~7-8
~7-8
2
12-15
~8-9
2-3
2
10-12
1-2
2
12-15
1-2
3
Reps
SET 1
12-15
SET 2
SET 3
SET 4
~8-9
10
Rest
1-2 min
Smith Machine
Static Lunge
Cable Hip
Abduction
Seated Calf Raise
DB Static Lunge
Lateral Band Walk
Leg Press Calf
Press
NOTES
Use a controlled negative (don't free fall) and then explode on the positive.
Lean forward over the machine to get a maximum stretch in your
hamstrings.
Take medium strides. Minimize contribution from the back leg.
If possible, use pads to increase the range of motion on the machine. Lean
forward and grab onto the machine rails to stretch the glutes further.
1-2 second pause at the bottom of each rep. Instead of just going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
R e s t Day
The Bodybuilding Transformation System
55
Upper (Strength Focus)
WEEK 12
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
45° Incline DB
Press
N/A
2-3
3
Pec Deck
N/A
1-2
Dual-Handle Lat
Pulldown
N/A
High-Cable Lateral
Raise
Smith Machine
Row
Exercise
Overhead Cable
Triceps Extension
(Bar)
Bayesian Cable
Curl
Tracking Load and Reps
Substitution
Substitution
Option 1
Option 2
3-5 min
45° Incline Barbell
Press
45° Incline
Machine Press
1 second pause at the bottom of each rep while maintaining tension on the
pecs
~8-9
1-2 min
Cable Crossover
Ladder
Bottom-Half DB
Flye
Focus on bringing your elbows together - not your hands
~7-8
~7-8
2-3 min
Wide-Grip Lat
Pulldown
Wide-Grip Pull-Up
Lean back by ~15° and drive your elbows down as you squeeze your
shoulder blades together. This should feel like a mix of lats and mid-traps.
10-12
~8-9
10
1-2 min
High-Cable Cuffed
Lateral Raise
Lean-In DB Lateral
Raise
Focus on squeezing your lateral delt to move the weight.
8-10
~7-8
~7-8
2-3 min
Pendlay Deficit
Row
Single-Arm DB
Row
Focus on squeezing your shoulder blades together, keeping your elbows at
a ~45° angle
1-2 min
Overhead Cable
Triceps Extension
(Rope)
DB Skull Crusher
Optionally pause for 0.5-1 second in the stretched aspect of each rep
Incline DB Stretch
Curl
If you have a left-right bicep size imbalance, do these 1 arm at a time,
starting with the weaker arm. Take the weaker arm to the listed RPE. Then
match the reps with the other arm (stop once you've matched the reps,
even if the RPE is lower). If you don't have a size imbalance, do these both
arms at the same time.
Early
Last Set
Set RPE
RPE
8-10
~7-8
~7-8
2
10-12
~7-8
1-2
3
10-12
Failure
1-2
2
N/A
1-2
2
Failure
Failure
1
1
2
2
Reps
SET 1
10-12
10-12
SET 2
SET 3
SET 4
~8-9
~8-9
10
10
Rest
1-2 min
Seated SuperBayesian High
Cable Curl
NOTES
The Bodybuilding Transformation System
56
Lo w e r ( S t r e n g t h F o c u s )
WEEK 12
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Lying Leg Curl
N/A
2
2
Smith Machine
Static Lunge w/
Elevated Front
Foot
N/A
2-4
45°
Hyperextension
N/A
2-4
Exercise
Leg Extension
Failure
1-2
Trac
king Load and Reps
Substitution
Substitution
Option 1
Option 2
1-2 min
Seated Leg Curl
Nordic Ham Curl
Set the machine so that you get the biggest stretch possible at the bottom.
Prevent your butt from popping up as you curl.
~7-8
3-5 min
DB Bulgarian Split
Squat
High-Bar Back
Squat
Elevate your front foot on a small box. Minimize contribution from your back
leg.
~7-8
2-3 min
Glute-Ham Raise
Cable PullThrough
Squeeze your glutes hard at the top of each rep. Slow controlled reps on
the way down, followed by an explosive positive.
Reverse Nordic
Sissy Squat
Set the seat back as far as it will go while still feeling comfortable. Grab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
1-2 second pause at the bottom of each rep. Instead of just going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.
Early
Last Set
Set RPE
RPE
10-12
~7-8
~8-9
3
8-10
~7-8
3
8-10
~7-8
2
Reps
SET 1
10-12
SET 2
SET
3
SET
4
~8-9
10
Rest
1-2 min
Leg Press Calf
Press
Failure
1-2
2
8-10
~8-9
10
1-2 min
Seated Calf Raise
Standing Calf
Raise
Machine Crunch
Failure
1
2
10-12
~8-9
10
1-2 min
Decline Weighted
Crunch
Cable Crunch
NOTES
R e s t Day
The Bodybuilding Transformation System
57
WEEK 12
Exercise
Pull (Hypertrophy Focus)
Lean-Back Lat
Pulldown
Last-Set Intensity
Technique
N/A
Warm-up WORKING
SETS
Sets
2-3
2
Reps
10-12
SET 1
Tracking Load and Reps
SET 2
SET 3
SET 4
Early
Set RPE
~7-8
Last Set
RPE
~7-8
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
2-3 min
Lean-Back
Machine Pulldown
Pull-Up
Initiate the pulldown with a straight up posture. As you pull the bar down,
lean back by about 15-30° to get the mid-back more involved. Softly touch
the bar to your chest on every rep and, even though you're leaning back, still
control the weight!
Incline ChestSupported DB
Row
Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
Reverse Pec Deck
Pause for 1-2 seconds in the squeeze of each rep. Contract the rear delts
hard!
Chest-Supported
T-Bar Row
Failure
2-3
3
10-12
~8-9
10
2-3 min
Chest-Supported
Machine Row
1-Arm 45° Cable
Rear Delt Flye
Failure
1-2
2
12-15
~8-9
10
1-2 min
Rope Face Pull
Cable Paused
Shrug-In
N/A
2-3
2
12-15
~7
~8-9
1-2 min
Machine Shrug
DB Shrug
Shrug up and in. Think about shrugging "up to your ears." 1-2 second pause
in the squeeze (at the top) of each rep, then another 1-2 second pause in
the stretch (at the bottom) of each rep.
Cable Rope
Hammer Curl
N/A
1
3
12-15
~7
~8-9
1-2 min
DB Hammer Curl
Hammer Preacher
Curl
Squeeze the rope hard as you curl the weight up. Smooth, controlled reps.
DB Concentration
Curl
Failure
1
2
15-20
~8-9
10
1-2 min
Concentration
Cable Curl
DB Preacher Curl
Smooth, controlled reps. Mind-muscle connection with the biceps.
The Bodybuilding Transformation System
58
Push (Hypertrophy Focus)
WEEK 12
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
10-12
~7-8
~7-8
3-5 min
Barbell Bench
Press
DB Bench Press
1 second pause at the bottom of each rep while maintaining tension on the
pecs.
2
10-12
~7-8
~7-8
2-3 min
Cable Shoulder
Press
Machine Shoulder
Press
Ensure that your elbows break at least 90°. Mind-muscle connection with
your delts. Smooth, controlled reps.
1-2
2
12-15
~8-9
10
1-2 min
Bottom-Half DB
Flye
Low-to-High Cable
Crossover
All reps and sets are to be performed in the bottom half of the ROM. Focus
on feeling a deep stretch in your pecs at the bottom of each rep.
Failure
1
2
12-15
~8-9
10
1-2 min
High-Cable Cuffed
Lateral Raise
Lean-In DB Lateral
Raise
Focus on squeezing your lateral delt to move the weight.
EZ-Bar Skull
Crusher
N/A
1
3
12-15
~7-8
~8-9
1-2 min
DB Skull Crusher
Katana Triceps
Extension
Triceps
Pressdown (Bar)
Failure
1
2
15-20
~8-9
10
1-2 min
Triceps
Pressdown (Rope)
DB Triceps
Kickback
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Machine Chest
Press
N/A
2-4
3
Seated DB
Shoulder Press
N/A
2-3
Bottom-Half
Seated Cable Flye
Failure
High-Cable Lateral
Raise
Ab Wheel Rollout
Failure
1-2
2
12-15
SET 1
SET 2
SET 3
SET 4
~8-9
10
1-2 min
Swiss Ball Rollout
Long-Lever Plank
Optionally pause for 0.5-1 second in the stretched aspect of each rep.
Focus on squeezing your triceps to move the weight.
Don't just bend at your hips, use your abs to lower yourself down under
control and pull yourself back up. If you don't have the core strength to get
all the way extended at the bottom, try to progressively increase the ROM
week to week.
The Bodybuilding Transformation System
59
L e g s ( Hy p e rt r o p hy F o c u s )
WEEK 12
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Hack Squat
N/A
2-4
3
Seated Leg Curl
Failure
1-2
Walking Lunge
N/A
Machine Hip
Abduction
Failure
Exercise
Standing Calf
Raise
Failure
Tracking Load and Reps
Substitution
Substitution
Option 1
Option 2
2-3 min
Leg Press
DB Walking Lunge
Use a controlled negative (don't free fall) and then explode on the positive.
10
1-2 min
Lying Leg Curl
Nordic Ham Curl
Lean forward over the machine to get a maximum stretch in your
hamstrings.
~7-8
~7-8
2-3 min
Smith Machine
Static Lunge
DB Static Lunge
Take medium strides. Minimize contribution from the back leg.
~8-9
10
1-2 min
Cable Hip
Abduction
Lateral Band Walk
If possible, use pads to increase the range of motion on the machine. Lean
forward and grab onto the machine rails to stretch the glutes further.
Seated Calf Raise
Leg Press Calf
Press
1-2 second pause at the bottom of each rep. Instead of just going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
Early
Last Set
Set RPE
RPE
10-12
~7-8
~7-8
2
12-15
~8-9
2-3
2
10-12
1-2
2
12-15
1-2
3
Reps
SET 1
12-15
SET 2
SET 3
SET 4
~8-9
10
Rest
1-2 min
NOTES
R e s t Day
The Bodybuilding Transformation System
60