Transform your physique with the Essentials + Bodybuilding Transformation program, a comprehensive 12-week journey designed for serious lifters. Committing just four days a week, you'll tackle a balanced mix of upper and lower body workouts, focusing on strength and hypertrophy through targeted exercises like dumbbell bench presses and hack squats. Each session is crafted to progressively challenge your limits, ensuring you build muscle and increase strength effectively. Get ready to sculpt your body and elevate your fitness game!

Warmup : 
1. Low Intensity Cardio : Pick any machine which elevates. your heart rate to 100-135 BPM
2. Front/Back Leg Swing (leg days only) : 12 each leg
3. Side/Side Leg Swing (leg days only) : 12 each leg
4. Arm Swings : 12 (Swing your arms out to the sides)
5. Cable Leg External Rotation : 15 each leg

Essentials + Bodybuilding Transformation


Warmup : 
1. Low Intensity Cardio : Pick any machine which elevates. your heart rate to 100-135 BPM
2. Front/Back Leg Swing (leg days only) : 12 each leg
3. Side/Side Leg Swing (leg days only) : 12 each leg
4. Arm Swings : 12 (Swing your arms out to the sides)
5. Cable Leg External Rotation : 15 each leg


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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

Bench Press (Dumbbell)

Lat Pulldown

Seated Shoulder Press (Dumbbell)

Seated Row (Cable)

Upper 1

Hack Squat

Seated Hamstring Curl

Lower 1

Pendlay Row

Shoulder Press (Machine)

Pull-Up (Bodyweight)

Incline Cable Chest Press

Lateral Raise (Cable)

Upper 2

Romanian Deadlift (Dumbbell)

Leg Press

Leg Extension

Lower 2

Wide Grip Pull-Up

Dip (Weighted)

Chest Supported Row (Dumbbell)

Arnold Press

Single Leg Press

Glute-Ham Raise

Chest Press (Machine)

Bulgarian Split Squat (Dumbbell)

Goblet Squat

Cable Shoulder Press

Helms Row (Dumbbell)

Lying Leg Curl

Squat (Smith Machine)

Single Arm Row (Dumbbell)

Lat Pulldown (Neutral Grip)

Chest Fly (Cable)

Walking Lunge (Dumbbell)

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