The Body Transformation Blueprint by Sean Nal: 2019 Updated Review (Waste of Money or Worth It?)

My Thoughts and Before/After Pics After Many Months Trying This Online Muscle Building Program

Review of The Body Transformation Blueprint muscle gain program

The Best-Selling Online Mass Gain Program by Sean Nal. Looks Slick, But is it Worth a Damn?

Last Updated: Aug 11, 2019

This is my raw, honest Body Transformation Blueprint review based on extensive personal experience using this natural bodybuilding program/course, and giving it a real honest go for many, many months.

Created primarily and specifically for skinny hardgainers and weight training beginners who are looking to effectively gain the most muscle mass possible in a fairly short period of time, it's a popular muscle gain program by long-time natural bodybuilding author Sean Nalewanyj.

But if you're smart, you know that popularity doesn't necessarily always mean quality. The program is praised by many online as one of the very best all-in-one muscle building programs online...

But here's the truth:

This review of the Body Transformation Blueprint by Sean Nal is written from the perspective of someone who prides themselves on being as objective as possible with a strong BS radar (me), but most importantly - I actually have first-hand experience with applying the program over a long period of time.

This isn't pure speculation, and the majority of online reviews for the Body Transformation Blueprint program are written by people who haven't actually used the program themselves, as is evident by not just reading their review but their (often scammy) site in general.

The before and after of Sean after applying what he teaches in The Body Transformation Blueprint

Many of these reviews are literally people just trying to score a sales commission by blindly hyping the program and recommending it to every man and his dog, despite not even having used the program themselves meaning that they cannot possibly write a legit review and judge its worth properly. The program is not for everyone, and you want to make sure it's the right fit for you before spending your hard-earned cash. 

I've mentioned it around the site for a while as an option for those wanting a step by step program to make things easier (without having to design your own muscle building program from scratch, but I thought I'd write a full Body Transformation Blueprint program review with a breakdown of what it actually is, how it works, and my personal thoughts and experiences with using it to inform you if you're perhaps on the fence about whether or not it's right for you (or if you're straight-up wondering if it's a scam or total waste of money).


What is the Body Transformation Blueprint by Sean Nal?

What's Included in the Program? (Peak Inside)

My Experience After Many Months (& Before and After Pics)

Is It Worth Buying? (Overall Rating, Pros and Cons)

What is the Body Transformation Blueprint by Sean Nal?

The Body Transformation Blueprint is a long-running, best-selling online muscle building program created primarily for hardgainers/skinny guys to streamline and maximize their muscle gain and fat loss results, in as short a time as possible (months, not years) and without needing to hire an in-person, expensive personal trainer every week.

With its main course, the in-depth Body Transformation Blueprint eBook/manual, and equally as detailed supporting modules including specific workout routines, meal and supplement plans, and video instruction database, the program is based strongly in scientific principles of building muscle and explains everything you need to know to effectively build muscular weight (without getting fat) and then burn fat (without losing your hard-earned gains), all in the one convenient, downloadable package.

Sean Nal is a well-respected natural bodybuilding author and former hardgainer

Most importantly though, Sean was a super-skinny hardgainer back in the day himself, which is important because that means he had to really get to the very bottom of how to build muscle effectively, otherwise he wouldn't have the amazing results he has today. If you're a hardgainer or skinny guy who struggles to gain any sort of decent muscle size or strength, you want to make absolutely sure you take advice from someone who was once in similar shoes to your own, and who then overcame that situation to achieve success.

Getting advice from some random big guy at the gym is bad strategy, as that guy could have always been naturally big and had an easy time gaining mass, meaning that even if he means well, he's not going to understand the muscle gain process in detail and be able to give you highly effective advice compared to a guy like Sean Nal who had to research every single little detail of this field like a mad scientist to dig out the most effective strategies on the planet in order to get the amazing results you see him have today.

What's Included in the Program (Peak Inside)

Included in the Body Transformation Blueprint is a bunch of modules that covers all the important things you need in a good muscle gain program. You get properly-structured, well-balanced and easy-to-follow step by step workouts, healthy but tasty eating plans for different calories to maximize muscle growth and minimize gains in fat, a comprehensive supplementation guide which scientifically breaks down all the popular bodybuilding supplements out there as of 2019 (including which are great, and which are a total waste of money), high-quality instructional videos on how to do every single important lift.

The Body Transformation Blueprint (main eBook)

The main course of the program, a 260-page downloadable manual based on Sean's extensive personal experience with natural bodybuilding which covers the latest science-based information and strategy on building muscle, strength, and burning fat in the shortest amount of time possible without needing to hit the gym every single day.

This may become your new fitness bible as it's chock-full of golden nuggets and powerful training and nutrition principles that most personal trainers simply would never know (they simply don't teach this stuff at PT school; and that's coming from personal experience as I got a certification in Australia) .

Complete Step by Step Training Routine

You get 3 different workout routines for beginners, intermediates and advanced to maximize muscle gains in all major muscle groups, including specific instructions on exact sets, reps, rest, warmup sets, etc, and everything else you need to know to easily apply this week in week out without having to worry about designing your own well-structured, well-balanced, optimized workouts.

The name of the module (Body Transformation Blueprint Workout System) sounds like something you'd hear in a cheesy late-night fitness infomercial (don't get me started on the sheer BS you see in those ads) but in reality it's the most legit training plan I've come across and grounded in scientific principles of muscle growth (which is all explained in detail in the main eBook).

For those wondering, the training routines focus on effective 3-day body part splits, which efficiently structures all the exercises so that you only need to hit the gym around 3x a week and you can better gains than guys who go every day (training smart is more important than training hard, especially as a skinny hardgainer type). Going to the gym every day is completely unnecessary to effectively build muscle size and strength, and in fact often counter-productive (rest days are key and when you actually grow muscle tissue).

Optimized Bodybuilding Meal Plans for All Calorie Counts

You get specific yet easily customizable nutrition plans that are carefully, optimally designed for not just maximizing muscle gains, but for good general health (don't forget that!) and limiting the amount of excess fat you gain on the program. These meal plans are great as they are, and are convenient as they don't require a crazy amount of preparation or cooking.

But they all include a great amount of alternate options for each meal, so you can pick and choose which food/s you find most tasty and the easiest to make. You can also easily tweak all the meal plans for your budget if you're trying to save as much money as possible, but the plans won't cost much to begin with if you follow them exactly as they are.

Extra Modules (Video Instruction, Progress, Trackers, Recipes, Email Coaching)

With The Body Transformation Blueprint E-Course you get a bunch of bonus modules including an extensive set of videos instructing you how to precisely perform every important exercise properly as a beginner with perfect form and no risk of injury (this is crucial).

With the program you also have free access to 1-on-1 email help with Sean himself should you ever need a second opinion on your program, which will be invaluable to some guys as it's hard to get great tailored advice from someone with such great experience who's so in-tune with all the best, cutting-edge strategies to big results.

You also get printable progress trackers for your workouts/diet/measurements if you're one of those guys who likes to measure everything (could be real handy to track exactly what's working best for you). Last but not least you get a natural bodybuilding cookbook chock-full of super-tasty high-protein meals and snacks.

My Experience After Many Months (& Before and After Pics)

You get super-helpful instructional videos on how to perform every exercise properly and safely. IMO this module alone was worth more than the cost of the program

The Body Transformation Blueprint muscle gain program has been around for quite a while, and at times has been rated a best-seller by, but the important question is whether or not it's still a great program to use as a beginner starting out who's looking to maximize gains.

Remember, this review of the Body Transformation Blueprint is simply my own thoughts and personal opinion, although I wouldn't be writing this if I didn't feel I am in a good position to judge its merits as I've actually thoroughly used and experimented with the program myself over an extended period of time.

If I'm being honest, I was initially sceptical of the program and almost never took the leap to purchasing it back when I first seen it because I'm one of those guys who thinks I can figure everything out all by myself. Plus, whenever I see some cleverly marketed sales page to try and sell me a program or eBook or something, my BS radar comes on strong. 

However, whilst there's a lot of junk programs and products out there online in the fitness industry (not to mention a horde of overpriced, low quality supplements you'll never need) after persevering through the introduction video for the program, my intellect and gut feel both gave me positive signals (and my gut is usually right, is yours probably is too).

I decided to take the leap and give this program a go, 'cause at the time I was super scrawny (around ~130-135 pounds: see my stick-figure before photos below) and just couldn't seem to gain strength and size no matter what I ate or how I trained. I thought I knew how to put some meat on my bones and get bigger, but I was blind like the majority of others hitting the gym with hugely unoptimized strategies and straight-up bad routines and diets.

I didn't know what I didn't know, and was blind to what ACTUALLY gets effective muscle gain results.

At the risk of sounding like a lame late-night infomercial, I'm seriously glad I put my ego aside when first stumbling across the program and took the little leap to give the program a go because it..well..changed my life. More specifically, it changed my fitness journey trajectory and from then on things were not the same ever again.

There's no real shortcuts in life to achieve anything worthwhile such as a great physique that will make YOU proud (do it for yourself first and foremost and not for others), but there most definitely are ways to cut your learning curve significantly by standing on the shoulders of others who have already walked the path that you wish to take.

Sean's program is exactly that - a way to avoid all the BS out there, narrow in on exactly what you need to know to build muscle mass as effectively as possible, and gain the insights and strategies from a true master in the field with decades of experience, and most importantly: amazing results himself starting from where YOU once were (so he understands exactly what it takes).

It's a breath of fresh air in a lifting industry full of endless clickbait, average and overpriced programs and eBooks, low quality cleverly-marketed supplements, and straight-up BS gimmicks and magical-fairy claims ("try this one secret trick and gain 20lbs of muscle in 1 week" etc...factually impossible). But is it right for you and should you buy it in 2019? Let's discuss further, because whilst it has helped me immensely (and many others) it may not be the program for you.

After a few weeks of following Sean's scientifically-backed, step by step workout and nutrition program I gained pounds and pounds of lean muscle like never before, and after about a month the eating and workout plans became habitual and that's when it gets really fun because you're motivated to keep going by the very noticeable results you're getting week in week out.

ultimate muscle building program

Don't Be Fooled by the Slick Covers...This Program is Seriously Helpful and Invaluable for Skinny Guys (only if you APPLY it though)

And success begets success, meaning that seeing small yet noticeable gains every week in your strength and muscle mass will further motivate you and you'll just keep getting wins over and over again week in week out and you'll feel and look amazing. After my initial few weeks of decent success with the program, I went on to gain a significant 40 pounds in around 1 year (mostly muscle), and whilst I actually did the work I give a lot of credit to Sean's program for opening my eyes to strategies that work real well.

Here's my own results which I obviously worked hard myself for, but honestly owe a lot of credit to Sean's teachings and specific step by step strategies laid out in his flexible program. In other words, there's no way I could have transformed this much (and in a relatively short amount of time) without the Body Transformation Blueprint program which helped to cut my learning curve dramatically:

I share my own results here with you not to impress you (not my style, and besides Sean's own transformation makes mine look like a joke) but as proof that this program can absolutely work for you despite starting out as a super-skinny hardgainer with an ectomorphic body type (ie naturally skinny and high metabolism).

The odds were seriously stacked against me when I first stepped foot in a gym as a clueless paper-thin noob, so as cliche as it sounds if I can bulk up effectively and go from skinny to my own little version of superman in only a year's time, there's no reason you can't either if you follow the same path.

When I first started and told some people I knew I would eventually build a large muscular physique, they would literally laugh at me and say I was just dreamin' as usual and that I was destined to stay small and skinny because that's just my genetic makeup. I understood their point of view, as it seemed far-fetched that I could ever build muscle mass and do a complete 180 on my weak physique as I had been the skinniest guy on my football team for as long as anyone could remember, but they didn't get the fact that "genetics" can be almost completely overcome with intelligent strategy (and determination).

Is It Worth Buying? (Overall Rating, Pros and Cons)

When I first decided to put my scepticism aside and take the leap to try Sean Nal's program, I had no idea that all this time later I would look back at that decision as one of the clearly better investments I've ever made for my fitness goals and success. 

Sean's program really was the turning point for me to really understanding all the crucial muscle building, fat loss and overall fitness basics that so many people never learn (partly because they're misguided by mainstream sources to always be hunting for short, gimmicky tricks and shortcuts that don't set you up for great results long-term).

It helped me end up achieving the super-lean, super-strong, very muscular physique that I always wanted starting out as a clueless beginner, but thanks to Sean's expert advice I also gained a ton of more intermediate/advanced strategies and techniques that ended up helping me overcome plateaus in my journey later on.

Here's the thing about following a properly-made step by step program like Sean's:

It's not necessary to get great results, but it's a heck of a lot easier instead of trying to piece together your own program from scratch - especially as a beginner as it's almost impossible to be able to know what online advice is good, and what is simply bro-science or misinformation (and there's an absolute ton of that everywhere you look online, especially mainstream fitness/bodybuilding forums and sites/blogs).

You also get printable tracking booklets for your workouts, meals, supplements, goals and body measurements

I honestly believe that if I didn't luckily stumble upon a science-based, thoroughly well thought-out program like The Body Transformation Blueprint back when I was first starting out, it would have taken me WAY longer to achieve great results. I would have stayed in the dark as a newbie for a long time, which is where most guys stay for years and years, constantly spinning their wheels in and out of the gym with ineffective routines and nutrition/supplement plans that don't get them the results they're looking for (and never will until they rethink their strategies and find a good mentor such as what Sean has been for me).

I like to think that without finding and using Sean's program that I would have eventually figured out how to build significant muscle mass and get ripped on my own to build my dream physique, as you can't really stop someone from eventually winning if they have the mentality of never giving up on their goals (which is how you should condition your mind if you don't already relate to what I just said).

However, there's no doubt it would have taken me WAY longer to figure it all out myself without a program like Sean's, and who knows, without having followed a complete expert program like his to this very day I could still be frustratingly trying to piece together information and random workouts/diets from various places online to try and get results (which is what happens to many people who never find the proper guidance they need).

A genuine guy in the fitness space who's crafted a one of a kind program that focuses on the all-important fundamentals and avoids BS gimmicks and bro-science

Therefore, I can wholeheartedly recommend The Body Transformation Blueprint to any guy who's serious about getting life-changing results in the gym, and to leave nothing to chance - especially if you're a skinny hardgainer who finds it difficult to gain any sort of real muscular weight, or if you just cannot find a way to bulk up without getting overly fat in the process (it's 100% possible if you fine-tune your strategy carefully). 

Again, you don't need to buy any program to get results, but it most definitely is the best way to all but guarantee great results because you simply just execute week in and week out without having to pull your hair out over every little detail, and without trying to piece together all the different sources of information you see online. 

The included recipes was the only module I didn't use as I used my own recipes based on the meal plans provided, so I can't vouch for them (but I hear they're solid)

But the truth is I've also tried a fair few other muscle gain programs over the years such as Vince Delmonte's, Anthony Ellis's, and more, as well as tweaking free workout plans I found online.

But without question, Sean's is hands-down my top pick program if you want the best results possible, and if you also value building a well-balanced, healthy, functional physique with good posture (a huge downside to many bodybuilding programs is they horrendously neglect these crucial things, which IMO are just as important if not more important than purely building muscle mass).

It's the most in-depth, intelligently-crafted program I've used, and it also completely does away with the need for a good personal trainer (which can cost a fortune over time) as you will gain a strong foundation of science-based knowledge that'll set you up for a lifetime of fitness success.

Sean thankfully stays well clear of all the short-cut gimmicks, bro-science, and straight-up BS that's so commonplace in the lifting space, and cuts through to the most effective, science-backed workout, nutrition and supplement strategies that he and countless others who have successfully used (like myself) to get into the best shape of their life.

You can download the program instantly here and pretty much start lifting and eating optimally from tomorrow onwards to pretty much guarantee the best gains of your life over the next few months (and years if you keep at it..which you will because seeing results will motivate you even more - trust me on that one). Sounds a bit over the top, but it's light years more effective than what any mainstream personal trainer is going to haphazardly write-up for you.

If do decide on trying out Sean's program (it's only got a full money-back guarantee in the rare odd chance that you don't think it's worth the money), I'll leave with saying this:

Stick with it, keep going even when you lose that initial surge of motivation when first starting a new program, and over time you'll be waaay ahead of most others in the gym who really have no clue what they're doing. Anyway, that just about wraps my honest Body Transformation Blueprint review and I hope this breakdown of the program and personal opinion/experiences helps you decide whether it's right for you.

Either way, I wish you nothing but success and achieving all your fitness (and life) goals. I would say good luck, but if you simply never give up... you won't need it because your success will become a matter of when, not if.

My Rating: 5 / 5 (best program on the market in 2019: compare all recommended programs here)

Recommended For:

Beginner/intermediate lifters wanting a complete step by step program to fast-track lean muscle gains.

Must have 3x weekly access to fully equipped gym to take full advantage of the program though.


  • The best hardgainer program on the market as of 2019, backed by a ton of success stories from guys with legit transformations from skinny to muscular in time frames ranging from a few months to a year (myself included)
  • Intelligently-designed, science-based muscle gain workouts that are easy to follow and fine-tuned for max gains (plus well-balanced so all muscle groups are hit effectively, with plenty of rest days)
  • Specific yet easy-to-tweak meal plans for different calorie counts that contain lots of variety (and are healthy yet tasty)
  • Many helpful bonuses, with my personal favorite being the exercise videos which show how to do all the best bodybuilding exercises with proper form and in the most effective muscle-stimulating way possible
  • Comes with a 60 day money-back guarantee in case you purchase and decide it's not right for you


  • Some could see it as a little pricey, but like many things in life you get what you pay for and it's a premium program for those wanting the best, most complete program out there to get the biggest natural edge possible (personally, I don't think it's expensive at all, costing less than just 1-2 sessions with a personal trainer)
  • Not recommended if you have a serious injury as you'd be better off getting an in-person trainer to be extra careful
  • Only recommended for the self-motivated type who likes to train on their own and in their own time: nobody is going to push you to execute the program each week. If you struggle with motivation a lot, consider hiring a PT if you can afford

Not sure if this program is right for your situation?

Contact me using the form here and I can answer any questions you might have about what the program includes and/or if you'd be better off designing your own program depending on your experience (I can help you with that, too).

I have extensive experience using every aspect of Sean's program including the having read the main eBook on building muscle and burning fat multiple times (it's so invaluable that if you do download it, chances you'll re-read it again and again over the years as it's kinda like an underground bible for hardgainers). I've also applied all of the specific workout and meal plans in his program many times over my fitness career, and I've also taken him up on the email coaching he offers, too.

Prefer to design your own program from scratch? 

Read our full introduction to building muscle as a hardgainer.