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
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedDec 22, 2023 05:07
- Last EditedAug 28, 2024 06:34
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 Curl3 Sets
AMRAP
@10
4
Hip Abductor (Machine)2 Sets
8-12 Reps
@9
5
Glute Kickback2 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 Pulldown1 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 Press1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Hip Adductor (Machine)2 Sets
8-12 Reps
@9
4
Leg Extension2 Sets
AMRAP
@10
5
Sissy Squat2 Sets
AMRAP
@10
Day 5
1
Bicep Curl (Cable)2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Skull Crusher2 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 Curl2 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