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Hourglass ones

by Kofi A.
9 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
    Jun 20, 2025 02:01

Summary

Transform your physique with the Hourglass Ones program, a dynamic 12-week journey designed to sculpt and define your body. Committing to five days a week, you'll engage in a variety of exercises targeting your legs, glutes, chest, and back, utilizing both machines and free weights for maximum effectiveness. Each session is structured to push your limits, ensuring you build strength and enhance your curves. Get ready to embrace your transformation and unlock your full potential!
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4.8 Stars with 10, 000+ Ratings
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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