workout

The Body Building Transformation System - Beginner (Jeff Nippard)

Jeff Nippard's Body Building guide adapted for Lyfta. This currently includes the Begineer phases from Week 1 to Week 5. I will add more as time goes on!

Pydrex By Pydrex
workoutworkout

Warm-Up Protocol

exercise
Walking on Treadmill

3 sets

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Arm Circles

1 sets x 10 reps

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Arm Swing

2 sets x 10 reps

exercise
Back Forward Leg Swings

1 sets x 10 reps

exercise
Side to Side Leg Swings

1 sets x 10 reps

workoutworkout

Day 1 - Upper (Week 1-2)

exercise
Incline Bench Press

4 sets x 8-12 reps

exercise
Barbell Bent Over Row

3 sets x 8-12 reps

exercise
Cable Low Fly

3 sets x 10-12 reps

exercise
Cable One Arm Lateral Raise

4 sets x 12 reps

exercise
Cable Overhead Tricep Extension StraighT-bar

3 sets x 12 reps

exercise
Cable Unilateral Bicep Curl

5 sets x 6-10 reps

exercise
Wide Grip Pull-Up

2 sets x 10 reps

workoutworkout

Day 2 - Lower (Week 1-2)

exercise
Lever Lying Leg Curl

3 sets x 10 reps

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Smith Squat

4 sets x 0-8 reps

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Romanian Deadlift

4 sets x 0-8 reps

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Lever Leg Extension

4 sets x 0-10 reps

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Standing Calf Raise

3 sets x 8 reps

exercise
Crunch

1 sets x 10 reps

workoutworkout

Day 4 - PULL (Week 1-2)

exercise
Cable Wide Neutral Grip PullDown

4 sets x 10 reps

exercise
Lever Lying T-bar Row

4 sets x 10 reps

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Lever Seated Reverse Fly

4 sets x 0-12 reps

exercise
Lever Shrug

3 sets

exercise
Cable Curl

2 sets x 0-12 reps

exercise
Lever Preacher Curl

2 sets x 15 reps

workoutworkout

Day 5 - PUSH (Week 1-2)

exercise
Barbell Bench Press

4 sets x 0-10 reps

exercise
Lever Seated Shoulder Press

4 sets x 0-10 reps

exercise
Dumbbell Fly

3 sets x 12 reps

exercise
Cable One Arm Lateral Raise

2 sets x 12 reps

exercise
Cable Rope High Pulley Overhead Tricep Extension

2 sets x 12 reps

exercise
Cable kickback

3 sets x 12 reps

exercise
Leg Raise Hip Lift

3 sets x 15-20 reps

workoutworkout

Day 6 - Legs (Week 1-2)

exercise
Sled 45° Leg Press

4 sets x 10-12 reps

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Lever Seated Leg Curl

3 sets x 10-12 reps

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Dumbbell Walking Lunges

4 sets x 8-10 reps

exercise
Lever Seated Hip Abduction

3 sets x 12-15 reps

exercise
Lever Rotary Calf

3 sets x 12-19 reps

workoutworkout

Day 3 - REST (Week 1-2)

exercise
Walking on Treadmill

3 sets

workoutworkout

Day 7 - Rest (Week 1-2)

workoutworkout

Day 1 - Upper (Week 3-5)

exercise
Incline Bench Press

5 sets x 8 reps

exercise
Cable Low Fly

4 sets x 10 reps

exercise
Wide Grip Pull-Up

4 sets x 10 reps

exercise
Cable One Arm Lateral Raise

4 sets x 10 reps

exercise
Barbell Bent Over Row

4 sets x 8 reps

exercise
Cable Overhead Tricep Extension StraighT-bar

3 sets x 10 reps

exercise
Cable Unilateral Bicep Curl

3 sets x 10 reps

workoutworkout

Day 2 - Lower (Week 3-5)

exercise
Lever Lying Leg Curl

4 sets x 10 reps

exercise
Smith Squat

5 sets x 8 reps

exercise
Romanian Deadlift

5 sets x 8 reps

exercise
Lever Leg Extension

4 sets x 10 reps

exercise
Lever Standing Calf Raise

3 sets x 8 reps

exercise
Lever Seated Crunch

3 sets x 10 reps

workoutworkout

Day 3 - Rest (Week 3-5)

workoutworkout

Day 4 - Pull (Week 3-6)

exercise
Cable Wide Neutral Grip PullDown

5 sets x 10 reps

exercise
Lever Lying T-bar Row

5 sets x 10 reps

exercise
Lever Seated Reverse Fly

4 sets x 12 reps

exercise
Lever Shrug

5 sets x 12 reps

exercise
Cable Curl

4 sets

exercise
Lever Preacher Curl

3 sets x 15 reps

workoutworkout

Day 5 - Push (Week 3-5)

exercise
Barbell Bench Press

5 sets x 8-12 reps

exercise
Lever Seated Shoulder Press

5 sets x 0-10 reps

exercise
Dumbbell Fly

4 sets x 10-12 reps

exercise
Cable One Arm Lateral Raise

6 sets x 6-12 reps

exercise
Cable Overhead Tricep Extension StraighT-bar

3 sets x 8-12 reps

exercise
Cable kickback

3 sets x 10-12 reps

exercise
Leg Raise Slightly Bent Knee

4 sets x 10 reps

workoutworkout

Day 6 - Legs (Week 3-5)

exercise
Sled 45° Leg Press

4 sets x 12 reps

exercise
Lever Seated Leg Curl

4 sets x 10-14 reps

exercise
Dumbbell Walking Lunges

4 sets x 12-14 reps

exercise
Lever Seated Hip Abduction

4 sets x 12-14 reps

exercise
Lever Standing Calf Raise

4 sets x 10-12 reps

workoutworkout

Day 7 - Rest (Week 3-5)

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