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The Bodybuilding Transformation System
Version
WHAT’S NEW?
The program is divided into two progressive training blocks:
- Foundation Block (Weeks 1 to 5): Establishes consistency and training volume.
- Ramping Block (Weeks 6 to 12): Increases volume and introduces new movements.
A unique 5-day hybrid Upper/Lower/Pull/Push/Legs split that includes plenty of exercise variety and gradual volume escalation.
Failure training is emphasized like never before. In the Intermediate-Advanced program, the last set of every exercise will be taken to failure. It’s tough, but it works!
Every exercise in the program serves a specific purpose – to maximize muscle growth.
After logging every working set for a year, the progress was undeniable. Now, tracking is deeply embedded into this program so your results aren’t left to chance.
TRAINING SPLIT BREAKDOWN
WHAT’S INCLUDED
Both follow a structured 12-week Upper/Lower/Pull/Push/Legs split, optimized for hypertrophy.
That’s 3 full months of progressive, research-backed training, designed to deliver some of the most noticeable gains of your life.
Each program runs 5 days per week, striking the ideal balance between volume, recovery, and sustainability.
No more guessing. No more plateauing.
This tool ensures you’re making real progress week after week, not just going through the motions in the gym.
Alongside the program, you’ll get access to the Bodybuilding Transformation System Guidebook to help you understand the why behind every exercise, technique, and progression strategy.
You’ll learn:
- How to apply tension, tempo, and range of motion for optimal hypertrophy
- The science behind RPE, failure training, and long-length muscle bias
- Proper setup, cues, and execution for every movement with detailed video demos
- Nutrition guidance, a breakdown of muscle anatomy, and suggested training gear
- How to track your lifts, body weight, and progress photos the right way
WHAT YOU WILL NEED
This program is focused purely on hypertrophy, so you’ll see a strong emphasis on machine and cable-based exercises to maximize tension and stability.
That said, if you don’t have access to specific equipment, you’re fully covered. Every exercise includes barbell and dumbbell substitution options that deliver the same muscle-building stimulus.
To follow the program exactly as written, a well-equipped commercial gym with standard machines and a cable stack is ideal. But if you’re training at home or in a more limited setup, you can still run the program effectively with just an adjustable bench, pull-up bar, and dumbbells - as long as you're open to smart substitutions.
There’s also a recommended gear list inside the program with optional tools to take your training to the next level: things like lifting straps, wrist cuffs, liquid chalk, and knee sleeves. While I use these personally, they’re not required, just helpful add-ons for optimizing your performance.
FREQUENTLY ASKED QUESTIONS
Yes! After Week 12, you can loop back to Week 1. The program is designed to support multiple rounds.
No problem. There is a simple explanation in the program of how you can modify it to fit a 4 day per week schedule.
Yes, with proper nutrition. The training will support muscle retention and growth, even in a calorie deficit or maintenance phase.
While the program leans into machine-based efficiency, every exercise includes free-weight substitutions. You can absolutely run this program in a well-equipped home gym.
It’s optional. If fat loss is your goal, you can add 2-4 sessions of low/moderate cardio weekly, but diet will be your main lever.
Yes. While it builds on the core principles from Pure Bodybuilding, this program features new exercises, a new, hybrid split that I’ve never released before, periodized effort ramps, and a hypertrophy-optimized structure influenced by my recent co-authored research.
Each workout should take you approximately 60 minutes from start to finish, including the warm-up.
Yes! If your goal is to build your best physique, this program will help you do it, regardless of your gender.