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HOURGLASS PROTOCOL

by Tyrin B.
30 athletes joined

Program Description

YOU WANT A SLIM WAIST AND A FAT ASS? Well, this program is designed to help with that, the aim of this program is to help with attaining an hourglass shaped physique many strive for. By putting a lot of focus on building the shoulders, back and legs, we’ll be able to carve out a pretty good shape for an hourglass physique. That said, this is still going to be a full body program, I don’t care how much bench press sucks how much squatting sucks, you’re gonna do it.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 22, 2023 05:07
  • Last Edited
    Jan 12, 2025 05:35
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BlogBannerPC
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
Romanian Deadlift (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Reverse Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Leg Curl
3
AMRAP
RPE 10
4
Hip Abductor (Machine)
2
8-12 reps
RPE 9
5
Glute Kickback
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Reverse Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Leg Curl
3
AMRAP
RPE 10
4
Hip Abductor (Machine)
2
8-12 reps
RPE 9
5
Glute Kickback
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Reverse Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Leg Curl
3
AMRAP
RPE 10
4
Hip Abductor (Machine)
2
8-12 reps
RPE 9
5
Glute Kickback
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Reverse Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Leg Curl
3
AMRAP
RPE 10
4
Hip Abductor (Machine)
2
8-12 reps
RPE 9
5
Glute Kickback
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Reverse Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Leg Curl
3
AMRAP
RPE 10
4
Hip Abductor (Machine)
2
8-12 reps
RPE 9
5
Glute Kickback
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Reverse Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Leg Curl
3
AMRAP
RPE 10
4
Hip Abductor (Machine)
2
8-12 reps
RPE 9
5
Glute Kickback
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Reverse Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Leg Curl
3
AMRAP
RPE 10
4
Hip Abductor (Machine)
2
8-12 reps
RPE 9
5
Glute Kickback
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Reverse Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Leg Curl
3
AMRAP
RPE 10
4
Hip Abductor (Machine)
2
8-12 reps
RPE 9
5
Glute Kickback
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Reverse Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Leg Curl
3
AMRAP
RPE 10
4
Hip Abductor (Machine)
2
8-12 reps
RPE 9
5
Glute Kickback
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Reverse Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Leg Curl
3
AMRAP
RPE 10
4
Hip Abductor (Machine)
2
8-12 reps
RPE 9
5
Glute Kickback
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Reverse Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Leg Curl
3
AMRAP
RPE 10
4
Hip Abductor (Machine)
2
8-12 reps
RPE 9
5
Glute Kickback
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Reverse Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Leg Curl
3
AMRAP
RPE 10
4
Hip Abductor (Machine)
2
8-12 reps
RPE 9
5
Glute Kickback
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
6-8 reps
RPE 8
3
Pec Deck (Machine)
2
12-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Single Arm Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
4
Rear Delt Fly (Machine)
2
2
8-12 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Single Arm Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
4
Rear Delt Fly (Machine)
2
2
8-12 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Single Arm Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
4
Rear Delt Fly (Machine)
2
2
8-12 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Single Arm Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
4
Rear Delt Fly (Machine)
2
2
8-12 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Single Arm Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
4
Rear Delt Fly (Machine)
2
2
8-12 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Single Arm Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
4
Rear Delt Fly (Machine)
2
2
8-12 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Single Arm Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
4
Rear Delt Fly (Machine)
2
2
8-12 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Single Arm Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
4
Rear Delt Fly (Machine)
2
2
8-12 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Single Arm Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
4
Rear Delt Fly (Machine)
2
2
8-12 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Single Arm Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
4
Rear Delt Fly (Machine)
2
2
8-12 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Single Arm Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
4
Rear Delt Fly (Machine)
2
2
8-12 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Single Arm Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
4
Rear Delt Fly (Machine)
2
2
8-12 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
6-8 reps
RPE 8
3
Pec Deck (Machine)
2
12-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
6-8 reps
RPE 8
3
Pec Deck (Machine)
2
12-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
6-8 reps
RPE 8
3
Pec Deck (Machine)
2
12-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
6-8 reps
RPE 8
3
Pec Deck (Machine)
2
12-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
6-8 reps
RPE 8
3
Pec Deck (Machine)
2
12-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
6-8 reps
RPE 8
3
Pec Deck (Machine)
2
12-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
6-8 reps
RPE 8
3
Pec Deck (Machine)
2
12-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
6-8 reps
RPE 8
3
Pec Deck (Machine)
2
12-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
6-8 reps
RPE 8
3
Pec Deck (Machine)
2
12-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
6-8 reps
RPE 8
3
Pec Deck (Machine)
2
12-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
6-8 reps
RPE 8
3
Pec Deck (Machine)
2
12-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Leg Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Sissy Squat
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Leg Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Sissy Squat
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Leg Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Sissy Squat
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Leg Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Sissy Squat
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Leg Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Sissy Squat
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Leg Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Sissy Squat
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Leg Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Sissy Squat
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Leg Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Sissy Squat
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Leg Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Sissy Squat
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Leg Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Sissy Squat
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Leg Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Sissy Squat
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Leg Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Sissy Squat
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Skull Crusher
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hammer Curl
2
8+ reps
RPE 9-10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Skull Crusher
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hammer Curl
2
8+ reps
RPE 9-10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Skull Crusher
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hammer Curl
2
8+ reps
RPE 9-10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Skull Crusher
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hammer Curl
2
8+ reps
RPE 9-10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Skull Crusher
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hammer Curl
2
8+ reps
RPE 9-10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Skull Crusher
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hammer Curl
2
8+ reps
RPE 9-10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Skull Crusher
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hammer Curl
2
8+ reps
RPE 9-10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Skull Crusher
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hammer Curl
2
8+ reps
RPE 9-10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Skull Crusher
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hammer Curl
2
8+ reps
RPE 9-10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Skull Crusher
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hammer Curl
2
8+ reps
RPE 9-10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Skull Crusher
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hammer Curl
2
8+ reps
RPE 9-10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Skull Crusher
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hammer Curl
2
8+ reps
RPE 9-10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Reverse Lunge (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Leg Curl
3 Sets
AMRAP
@10
4
Hip Abductor (Machine)
2 Sets
8-12 Reps
@9
5
Glute Kickback
2 Sets
8-12 Reps
@9
Day 2
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Chest Press (Machine)
2 Sets
6-8 Reps
@8
3
Pec Deck (Machine)
2 Sets
12-15 Reps
@9
4
One Arm Lateral Raise (Cable)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
@8
@9
Day 3
1
Chest Supported Row (Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
3
Single Arm Row (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
4
Rear Delt Fly (Machine)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
@9
@9
Day 4
1
Squat (Barbell)
2 Sets
6-8 Reps
@8
2
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
@9
4
Leg Extension
2 Sets
AMRAP
@10
5
Sissy Squat
2 Sets
AMRAP
@10
Day 5
1
Bicep Curl (Cable)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Skull Crusher
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Hammer Curl
2 Sets
8+ Reps
@9-10
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
7
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
@10