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Hourglass ones

by Kofi A.
4 athletes joined

Program Description

Hourglass physique

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 17, 2024 11:07
  • Last Edited
    Jul 28, 2024 01:00
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Split Squat (Dumbbell)
3
6 reps
RPE 8
3
Glute Bridge (Barbell)
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 9
5
Hip Abductor (Machine)
3
10 reps
RPE 9
6
Hip Adductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Split Squat (Dumbbell)
3
6 reps
RPE 8
3
Glute Bridge (Barbell)
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 9
5
Hip Abductor (Machine)
3
10 reps
RPE 9
6
Hip Adductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Split Squat (Dumbbell)
3
6 reps
RPE 8
3
Glute Bridge (Barbell)
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 9
5
Hip Abductor (Machine)
3
10 reps
RPE 9
6
Hip Adductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Split Squat (Dumbbell)
3
6 reps
RPE 8
3
Glute Bridge (Barbell)
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 9
5
Hip Abductor (Machine)
3
10 reps
RPE 9
6
Hip Adductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Split Squat (Dumbbell)
3
6 reps
RPE 8
3
Glute Bridge (Barbell)
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 9
5
Hip Abductor (Machine)
3
10 reps
RPE 9
6
Hip Adductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Split Squat (Dumbbell)
3
6 reps
RPE 8
3
Glute Bridge (Barbell)
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 9
5
Hip Abductor (Machine)
3
10 reps
RPE 9
6
Hip Adductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Split Squat (Dumbbell)
3
6 reps
RPE 8
3
Glute Bridge (Barbell)
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 9
5
Hip Abductor (Machine)
3
10 reps
RPE 9
6
Hip Adductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Split Squat (Dumbbell)
3
6 reps
RPE 8
3
Glute Bridge (Barbell)
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 9
5
Hip Abductor (Machine)
3
10 reps
RPE 9
6
Hip Adductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Split Squat (Dumbbell)
3
6 reps
RPE 8
3
Glute Bridge (Barbell)
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 9
5
Hip Abductor (Machine)
3
10 reps
RPE 9
6
Hip Adductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Split Squat (Dumbbell)
3
6 reps
RPE 8
3
Glute Bridge (Barbell)
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 9
5
Hip Abductor (Machine)
3
10 reps
RPE 9
6
Hip Adductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Split Squat (Dumbbell)
3
6 reps
RPE 8
3
Glute Bridge (Barbell)
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 9
5
Hip Abductor (Machine)
3
10 reps
RPE 9
6
Hip Adductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Split Squat (Dumbbell)
3
6 reps
RPE 8
3
Glute Bridge (Barbell)
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 9
5
Hip Abductor (Machine)
3
10 reps
RPE 9
6
Hip Adductor (Machine)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Incline Chest Press (Machine)
3
8 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
5
Pec Deck (Machine)
3
10 reps
RPE 9
6
Seated Row (Machine)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Incline Chest Press (Machine)
3
8 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
5
Pec Deck (Machine)
3
10 reps
RPE 9
6
Seated Row (Machine)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Incline Chest Press (Machine)
3
8 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
5
Pec Deck (Machine)
3
10 reps
RPE 9
6
Seated Row (Machine)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Incline Chest Press (Machine)
3
8 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
5
Pec Deck (Machine)
3
10 reps
RPE 9
6
Seated Row (Machine)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Incline Chest Press (Machine)
3
8 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
5
Pec Deck (Machine)
3
10 reps
RPE 9
6
Seated Row (Machine)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Incline Chest Press (Machine)
3
8 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
5
Pec Deck (Machine)
3
10 reps
RPE 9
6
Seated Row (Machine)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Incline Chest Press (Machine)
3
8 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
5
Pec Deck (Machine)
3
10 reps
RPE 9
6
Seated Row (Machine)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Incline Chest Press (Machine)
3
8 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
5
Pec Deck (Machine)
3
10 reps
RPE 9
6
Seated Row (Machine)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Incline Chest Press (Machine)
3
8 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
5
Pec Deck (Machine)
3
10 reps
RPE 9
6
Seated Row (Machine)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Incline Chest Press (Machine)
3
8 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
5
Pec Deck (Machine)
3
10 reps
RPE 9
6
Seated Row (Machine)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Incline Chest Press (Machine)
3
8 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
5
Pec Deck (Machine)
3
10 reps
RPE 9
6
Seated Row (Machine)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Incline Chest Press (Machine)
3
8 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
5
Pec Deck (Machine)
3
10 reps
RPE 9
6
Seated Row (Machine)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5 reps
RPE 9
2
Glute Bridge (Barbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5 reps
RPE 9
2
Glute Bridge (Barbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5 reps
RPE 9
2
Glute Bridge (Barbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5 reps
RPE 9
2
Glute Bridge (Barbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5 reps
RPE 9
2
Glute Bridge (Barbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5 reps
RPE 9
2
Glute Bridge (Barbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5 reps
RPE 9
2
Glute Bridge (Barbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5 reps
RPE 9
2
Glute Bridge (Barbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5 reps
RPE 9
2
Glute Bridge (Barbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5 reps
RPE 9
2
Glute Bridge (Barbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5 reps
RPE 9
2
Glute Bridge (Barbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5 reps
RPE 9
2
Glute Bridge (Barbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8 reps
RPE 8.5
3
Hamstring Curl
3
8 reps
RPE 9.5
4
Back Extension
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8 reps
RPE 8.5
3
Hamstring Curl
3
8 reps
RPE 9.5
4
Back Extension
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8 reps
RPE 8.5
3
Hamstring Curl
3
8 reps
RPE 9.5
4
Back Extension
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8 reps
RPE 8.5
3
Hamstring Curl
3
8 reps
RPE 9.5
4
Back Extension
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8 reps
RPE 8.5
3
Hamstring Curl
3
8 reps
RPE 9.5
4
Back Extension
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8 reps
RPE 8.5
3
Hamstring Curl
3
8 reps
RPE 9.5
4
Back Extension
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8 reps
RPE 8.5
3
Hamstring Curl
3
8 reps
RPE 9.5
4
Back Extension
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8 reps
RPE 8.5
3
Hamstring Curl
3
8 reps
RPE 9.5
4
Back Extension
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8 reps
RPE 8.5
3
Hamstring Curl
3
8 reps
RPE 9.5
4
Back Extension
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8 reps
RPE 8.5
3
Hamstring Curl
3
8 reps
RPE 9.5
4
Back Extension
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8 reps
RPE 8.5
3
Hamstring Curl
3
8 reps
RPE 9.5
4
Back Extension
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8 reps
RPE 8.5
3
Hamstring Curl
3
8 reps
RPE 9.5
4
Back Extension
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
RPE 9.5
2
Rear Delt Fly (Machine)
3
10 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Tricep Extension (Cable)
3
12 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
6
Hammer Curl
3
8 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
RPE 9.5
2
Rear Delt Fly (Machine)
3
10 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Tricep Extension (Cable)
3
12 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
6
Hammer Curl
3
8 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
RPE 9.5
2
Rear Delt Fly (Machine)
3
10 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Tricep Extension (Cable)
3
12 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
6
Hammer Curl
3
8 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
RPE 9.5
2
Rear Delt Fly (Machine)
3
10 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Tricep Extension (Cable)
3
12 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
6
Hammer Curl
3
8 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
RPE 9.5
2
Rear Delt Fly (Machine)
3
10 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Tricep Extension (Cable)
3
12 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
6
Hammer Curl
3
8 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
RPE 9.5
2
Rear Delt Fly (Machine)
3
10 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Tricep Extension (Cable)
3
12 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
6
Hammer Curl
3
8 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
RPE 9.5
2
Rear Delt Fly (Machine)
3
10 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Tricep Extension (Cable)
3
12 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
6
Hammer Curl
3
8 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
RPE 9.5
2
Rear Delt Fly (Machine)
3
10 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Tricep Extension (Cable)
3
12 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
6
Hammer Curl
3
8 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
RPE 9.5
2
Rear Delt Fly (Machine)
3
10 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Tricep Extension (Cable)
3
12 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
6
Hammer Curl
3
8 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
RPE 9.5
2
Rear Delt Fly (Machine)
3
10 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Tricep Extension (Cable)
3
12 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
6
Hammer Curl
3
8 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
RPE 9.5
2
Rear Delt Fly (Machine)
3
10 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Tricep Extension (Cable)
3
12 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
6
Hammer Curl
3
8 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
RPE 9.5
2
Rear Delt Fly (Machine)
3
10 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Tricep Extension (Cable)
3
12 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
6
Hammer Curl
3
8 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Hack Squat
3 Sets
6 Reps
@8
2
Split Squat (Dumbbell)
3 Sets
6 Reps
@8
3
Glute Bridge (Barbell)
3 Sets
8 Reps
@8
4
Leg Extension
3 Sets
8 Reps
@9
5
Hip Abductor (Machine)
3 Sets
10 Reps
@9
6
Hip Adductor (Machine)
3 Sets
10 Reps
@9
Day 2
1
Bench Press (Dumbbell)
3 Sets
6 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
8 Reps
@10
4
Lat Pulldown
3 Sets
8 Reps
@10
5
Pec Deck (Machine)
3 Sets
10 Reps
@9
6
Seated Row (Machine)
2 Sets
8 Reps
@10
Day 3
1
Hip Thrust (Barbell)
3 Sets
5 Reps
@9
2
Glute Bridge (Barbell)
2 Sets
8 Reps
@8
3
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
@7
4
Glute Kickback
3 Sets
10 Reps
@10
5
Hip Adductor (Machine)
3 Sets
10 Reps
@9
6
Hip Abductor (Machine)
3 Sets
10 Reps
@9
Day 4
1
Romanian Deadlift (Dumbbell)
3 Sets
6 Reps
@9
2
Single Leg Romanian Deadlift
3 Sets
8 Reps
@8.5
3
Hamstring Curl
3 Sets
8 Reps
@9.5
4
Back Extension
3 Sets
10 Reps
@8.5
Day 5
1
Shoulder Press (Machine)
3 Sets
10 Reps
@9.5
2
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
4
Tricep Extension (Cable)
3 Sets
12 Reps
@10
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@10
6
Hammer Curl
3 Sets
8 Reps
@9.5
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10