Program Description
For women who wants the hourglass physique
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout120 minutes
- CreatedJan 10, 2024 10:14
- Last EditedSep 06, 2024 05:10
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Shoulder Press (Machine)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Tricep Kickback
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Shoulder Press (Machine)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Tricep Kickback
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Shoulder Press (Machine)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Tricep Kickback
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Shoulder Press (Machine)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Tricep Kickback
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Shoulder Press (Machine)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Tricep Kickback
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Shoulder Press (Machine)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Tricep Kickback
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Standing Pullover (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
10-15 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-12 reps
7
Bicep Curl (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Standing Pullover (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
10-15 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-12 reps
7
Bicep Curl (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Standing Pullover (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
10-15 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-12 reps
7
Bicep Curl (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Standing Pullover (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
10-15 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-12 reps
7
Bicep Curl (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Standing Pullover (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
10-15 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-12 reps
7
Bicep Curl (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Standing Pullover (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
10-15 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-12 reps
7
Bicep Curl (Cable)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
2
Single Leg Hip Thrust
3
8-12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10-20 reps
4
Hyperextension
3
8-12 reps
RPE 8
5
Hip Abductor (Machine)
3
12-15 reps
RPE 8
6
Cable Crunch
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
2
Single Leg Hip Thrust
3
8-12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10-20 reps
4
Hyperextension
3
8-12 reps
RPE 8
5
Hip Abductor (Machine)
3
12-15 reps
RPE 8
6
Cable Crunch
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
2
Single Leg Hip Thrust
3
8-12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10-20 reps
4
Hyperextension
3
8-12 reps
RPE 8
5
Hip Abductor (Machine)
3
12-15 reps
RPE 8
6
Cable Crunch
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
2
Single Leg Hip Thrust
3
8-12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10-20 reps
4
Hyperextension
3
8-12 reps
RPE 8
5
Hip Abductor (Machine)
3
12-15 reps
RPE 8
6
Cable Crunch
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
2
Single Leg Hip Thrust
3
8-12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10-20 reps
4
Hyperextension
3
8-12 reps
RPE 8
5
Hip Abductor (Machine)
3
12-15 reps
RPE 8
6
Cable Crunch
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
2
Single Leg Hip Thrust
3
8-12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10-20 reps
4
Hyperextension
3
8-12 reps
RPE 8
5
Hip Abductor (Machine)
3
12-15 reps
RPE 8
6
Cable Crunch
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Shoulder Press (Machine)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Tricep Kickback
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Shoulder Press (Machine)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Tricep Kickback
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Shoulder Press (Machine)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Tricep Kickback
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Shoulder Press (Machine)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Tricep Kickback
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Shoulder Press (Machine)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Tricep Kickback
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Shoulder Press (Machine)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Tricep Kickback
3
10-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Standing Pullover (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
10-15 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-12 reps
7
Bicep Curl (Cable)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Standing Pullover (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
10-15 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-12 reps
7
Bicep Curl (Cable)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Standing Pullover (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
10-15 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-12 reps
7
Bicep Curl (Cable)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Standing Pullover (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
10-15 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-12 reps
7
Bicep Curl (Cable)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Standing Pullover (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
10-15 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-12 reps
7
Bicep Curl (Cable)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Standing Pullover (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
10-15 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-12 reps
7
Bicep Curl (Cable)
3
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Hyperextension
3
10-15 reps
RPE 8
5
Leg Extension
3
10-20 reps
6
Lying Leg Raise
3
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Hyperextension
3
10-15 reps
RPE 8
5
Leg Extension
3
10-20 reps
6
Lying Leg Raise
3
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Hyperextension
3
10-15 reps
RPE 8
5
Leg Extension
3
10-20 reps
6
Lying Leg Raise
3
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Hyperextension
3
10-15 reps
RPE 8
5
Leg Extension
3
10-20 reps
6
Lying Leg Raise
3
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Hyperextension
3
10-15 reps
RPE 8
5
Leg Extension
3
10-20 reps
6
Lying Leg Raise
3
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Hyperextension
3
10-15 reps
RPE 8
5
Leg Extension
3
10-20 reps
6
Lying Leg Raise
3
8-12 reps
Week 1
1 / 6 Weeks
Day 3
1
Hip Thrust (Barbell)3 Sets
8-12 Reps
@8
2
Single Leg Hip Thrust3 Sets
8-12 Reps
@8
3
Walking Lunge (Dumbbell)3 Sets
10-20 Reps
4
Hyperextension3 Sets
8-12 Reps
@8
5
Hip Abductor (Machine)3 Sets
12-15 Reps
@8
6
Cable Crunch3 Sets
8-15 Reps
Day 4
1
Bench Press (Barbell)3 Sets
8-12 Reps
@8
2
Shoulder Press (Machine)3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
@8
4
Chest Fly (Cable)3 Sets
10-15 Reps
@8
5
Tricep Rope Push Down (Cable)3 Sets
10-15 Reps
@8
6
Tricep Kickback3 Sets
10-20 Reps
Day 1
1
Bench Press (Barbell)3 Sets
8-12 Reps
@8
2
Shoulder Press (Machine)3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
@8
4
Chest Fly (Cable)3 Sets
10-15 Reps
@8
5
Tricep Rope Push Down (Cable)3 Sets
10-15 Reps
@8
6
Tricep Kickback3 Sets
10-20 Reps
Day 6
1
Squat (Smith Machine)3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
@8
3
Leg Press (45 Degrees)3 Sets
8-12 Reps
@8
4
Hyperextension3 Sets
10-15 Reps
@8
5
Leg Extension3 Sets
10-20 Reps
6
Lying Leg Raise3 Sets
8-12 Reps
Day 5
1
Chin-Up (Assisted)3 Sets
8-12 Reps
@8
2
Seated Row (Cable)3 Sets
8-12 Reps
@8
3
Lat Pulldown3 Sets
8-12 Reps
@8
4
Standing Pullover (Cable)3 Sets
12-15 Reps
@8
5
Face Pull3 Sets
10-15 Reps
@8
6
Bicep Curl (EZ Bar)3 Sets
8-12 Reps
7
Bicep Curl (Cable)3 Sets
10-15 Reps
Day 2
1
Chin-Up (Assisted)3 Sets
8-12 Reps
@8
2
Seated Row (Cable)3 Sets
8-12 Reps
@8
3
Lat Pulldown3 Sets
8-12 Reps
@8
4
Standing Pullover (Cable)3 Sets
12-15 Reps
@8
5
Face Pull3 Sets
10-15 Reps
@8
6
Bicep Curl (EZ Bar)3 Sets
8-12 Reps
7
Bicep Curl (Cable)3 Sets
10-15 Reps