Your quiz recommends this program!
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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.
What's included
You’ll choose between two expertly designed training paths: a Beginner Program and an Intermediate-Advanced Program.
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.
This isn’t just a PDF guide. Along with everything else, you’ll get a fully interactive Excel tracking sheet to log your weights, reps, and RPEs for every set.
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.
Dumbbells
Barbell
Pull-Up Bar
Adjustable Bench