Transform your physique with the 12-week Hotmail program, designed for dedicated lifters looking to build strength and muscle. This four-day-a-week regimen focuses on compound and isolation movements, including the Incline Bench Press and Bulgarian Split Squat, ensuring a balanced approach to upper and lower body training. Each session is structured to maximize intensity and results, pushing you to your limits while keeping workouts engaging. Get ready to elevate your training and achieve the gains you've been striving for!

Hotmail

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Decline Bench Press (Barbell)

T-Bar Row

Lat Pulldown

Lateral Raise (Cable)

Face Pull

Bayesian Curl

Hammer Curl

Overhead Tricep Extension (Cable)

Hip Thrust (Machine)

Bulgarian Split Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Seated Hamstring Curl

Calf Raise (Leg Press)

Hanging Leg Raise

Chest Press (Machine)

Incline Bench Press (Smith Machine)

Chest Fly (Cable)

High Row

Lat Pulldown (Close Grip)

Preacher Curl (EZ Bar)

Drag Curl

Tricep Rope Push Down (Cable)

Leg Press

Decline Sit Up (Weighted)

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