PBP · BTS Training Hub

Training Hub

CHOOSE YOUR
PROGRAM

Your data is kept separate for each program

By Jeff Nippard

PURE BODYBUILDING PROGRAM

10 Weeks 2 Blocks 5 Sessions/week Build + Novelty

Advanced program focused on maximizing hypertrophy via strategic block periodization. Build Phase + Novelty Phase with progressive overload.

By Jeff Nippard

BODYBUILDING TRANSFORMATION SYSTEM

12 Weeks 2 Blocks 5 Sessions/week Foundation + Ramping

365-day transformation protocol. Foundation Block (wks 1–5) with strength + hypertrophy splits. Ramping Block (wks 6–12) with progressive volume increase.

☁️ SYNC CLOUD

Your data saved on Google Sheets. Access from any device with your PIN code.

⚙️ First time?
Colle ton URL Google Apps Script ci-dessous.
Voir les instructions →

1. Ouvre script.google.com
2. Nouveau projet → colle le code du fichier google_apps_script.js
3. Deploy → New deployment → Type: Web App
4. Access: Anyone → Deploy
5. Copy the URL et colle-la ici 👇

URL Google Apps Script

🔥 WARM-UP PROTOCOL

Complete general warm-up before every session (5-10 min).

🏃 General Warm-Up

💪 Exercise-Specific Warm-Up

Based on warm-up sets listed per exercise:

☁️ SYNC GOOGLE SHEETS

Save your progress across all your devices for free.

📋 ÉTAPE 1 — Create the Google Sheet

Va sur sheets.google.com
Create a new sheet (button +)
Name it PBP Training Log

⚙️ ÉTAPE 2 — Create the script

In the sheet: menu Extensions → Apps Script
Delete all existing code
Copy-paste the code below:

Click Sauvegarder 💾 then Deploy → New deployment
Type: Application Web → Access: Tout le monde
Click Deploy et Autoriser
Copy the Deployment URL and paste it below

🔑 ÉTAPE 3 — Configure the app

Your PIN (unique secret code, min 4 characters) Apps Script deployment URL