Program

The Body Building Transformation System - Beginner (Jeff Nippard)

Beginner

Level

55 days per week

Frequency

22 months

Duration

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!

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.

Day 1 - Upper (Week 1-2)

Incline Bench Press

4 sets - 8-12 reps

Barbell Bent Over Row

3 sets - 8-12 reps

Cable Low Fly

3 sets - 10-12 reps

Cable One Arm Lateral Raise

4 sets - 12 reps

Cable Overhead Tricep Extension StraighT-bar

3 sets - 12 reps

Cable Unilateral Bicep Curl

5 sets - 6-10 reps

Wide Grip Pull-Up

2 sets - 10 reps

Day 2 - Lower (Week 1-2)

Lever Lying Leg Curl

3 sets - 10 reps

Smith Squat

4 sets - 8 reps

Romanian Deadlift

4 sets - 8 reps

Lever Leg Extension

4 sets - 10 reps

Standing Calf Raise

3 sets - 8 reps

Crunch

1 sets - 10 reps

Day 3 - REST (Week 1-2)

Walking on Treadmill

3 sets

Day 4 - PULL (Week 1-2)

Rest on Day 3!

Cable Wide Neutral Grip PullDown

4 sets - 10 reps

Lever Lying T-bar Row

4 sets - 10 reps

Lever Seated Reverse Fly

4 sets - 12 reps

Lever Shrug

3 sets

Cable Curl

2 sets - 12 reps

Lever Preacher Curl

2 sets - 15 reps

Day 5 - PUSH (Week 1-2)

Barbell Bench Press

4 sets - 10 reps

Lever Seated Shoulder Press

4 sets - 10 reps

Dumbbell Fly

3 sets - 12 reps

Cable One Arm Lateral Raise

2 sets - 12 reps

Cable Rope High Pulley Overhead Tricep Extension

2 sets - 12 reps

Cable kickback

3 sets - 12 reps

Leg Raise Hip Lift

3 sets - 15-20 reps

Day 6 - Legs (Week 1-2)

Sled 45° Leg Press

4 sets - 10-12 reps

Lever Seated Leg Curl

3 sets - 10-12 reps

Dumbbell Walking Lunges

4 sets - 8-10 reps

Lever Seated Hip Abduction

3 sets - 12-15 reps

Lever Rotary Calf

3 sets - 12-19 reps

Day 7 - Rest (Week 1-2)

Warm-Up Protocol

Perform the following general warm-up before every workout (5-10 mins max) Warmup Drills - https://www.youtube.com/watch?v=tFpwBr_7KPg

Walking on Treadmill

3 sets

Arm Circles

1 sets - 10 reps

Arm Swing

2 sets - 10 reps

Back Forward Leg Swings

1 sets - 10 reps

Side to Side Leg Swings

1 sets - 10 reps

Day 1 - Upper (Week 3-5)

These three weeks maintain the same exercises and generally increase to 2 working sets, building on the initial phase. Do most sets RPE to match the rep counts listed as the target.

Incline Bench Press

5 sets - 8 reps

Cable Low Fly

4 sets - 10 reps

Wide Grip Pull-Up

4 sets - 10 reps

Cable One Arm Lateral Raise

4 sets - 10 reps

Barbell Bent Over Row

4 sets - 8 reps

Cable Overhead Tricep Extension StraighT-bar

3 sets - 10 reps

Cable Unilateral Bicep Curl

3 sets - 10 reps

Day 2 - Lower (Week 3-5)

LOWER (STRENGTH FOCUS)

Lever Lying Leg Curl

4 sets - 10 reps

Smith Squat

5 sets - 8 reps

Romanian Deadlift

5 sets - 8 reps

Lever Leg Extension

4 sets - 10 reps

Lever Standing Calf Raise

3 sets - 8 reps

Lever Seated Crunch

3 sets - 10 reps

Day 3 - Rest (Week 3-5)

Day 4 - Pull (Week 3-6)

(HYPERTROPHY FOCUS)

Cable Wide Neutral Grip PullDown

5 sets - 10 reps

Lever Lying T-bar Row

5 sets - 10 reps

Lever Seated Reverse Fly

4 sets - 12 reps

Lever Shrug

5 sets - 12 reps

Cable Curl

4 sets

Lever Preacher Curl

3 sets - 15 reps

Day 5 - Push (Week 3-5)

Barbell Bench Press

5 sets - 8-12 reps

Lever Seated Shoulder Press

5 sets - 8-10 reps

Dumbbell Fly

4 sets - 10-12 reps

Cable One Arm Lateral Raise

6 sets - 6-12 reps

Cable Overhead Tricep Extension StraighT-bar

3 sets - 8-12 reps

Cable kickback

3 sets - 10-12 reps

Leg Raise Slightly Bent Knee

4 sets - 10 reps

Day 6 - Legs (Week 3-5)

Sled 45° Leg Press

4 sets - 12 reps

Lever Seated Leg Curl

4 sets - 10-14 reps

Dumbbell Walking Lunges

4 sets - 12-14 reps

Lever Seated Hip Abduction

4 sets - 12-14 reps

Lever Standing Calf Raise

4 sets - 10-12 reps

Day 7 - Rest (Week 3-5)

Workouts in program

Day 1 - Upper (Week 1-2)

7 Exercises

Day 2 - Lower (Week 1-2)

6 Exercises

Day 3 - REST (Week 1-2)

1 Exercise

Day 4 - PULL (Week 1-2)

6 Exercises

Day 5 - PUSH (Week 1-2)

7 Exercises

Day 6 - Legs (Week 1-2)

5 Exercises

Day 7 - Rest (Week 1-2)

0 Exercises

Warm-Up Protocol

5 Exercises

Day 1 - Upper (Week 3-5)

7 Exercises

Day 2 - Lower (Week 3-5)

6 Exercises

Day 3 - Rest (Week 3-5)

0 Exercises

Day 4 - Pull (Week 3-6)

6 Exercises

Day 5 - Push (Week 3-5)

7 Exercises

Day 6 - Legs (Week 3-5)

5 Exercises

Day 7 - Rest (Week 3-5)

0 Exercises

More Workouts...