logo
BoostcampPNG

The X-Factor Physique Project

by Richard W.
1 athletes joined

Program Description

This program was created for partners who enjoy working out together. It builds accountability and momentum for both male and female athletes, and focusses on a "v" taper back, muscular glutes, thick hamstrings, and full quads. It also builds full, round, capped delts, and adds in chest work for the fellas. Worth trying if you and your partner are looking to build muscle together.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 13, 2026 10:09
  • Last Edited
    Feb 13, 2026 11:14
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
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
Seated Shoulder Press 4x6-10 (M) 4x8-12 (F)
4
-
2
Lateral Raise (Cable-Single Arm) 15-25
4
-
3
Lateral Raise (Dumbbell) 12-15
3
-
4
Lat Pulldown (Wide Grip) 10-12
3
-
5
Rear Delt Fly (Cable-Single Arm) 15-20
3
-
6
Face Pull 20
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press 4x6-10 (M) 4x8-12 (F)
4
-
2
Lateral Raise (Cable-Single Arm) 15-25
4
-
3
Lateral Raise (Dumbbell) 12-15
3
-
4
Lat Pulldown (Wide Grip) 10-12
3
-
5
Rear Delt Fly (Cable-Single Arm) 15-20
3
-
6
Face Pull 20
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press 4x6-10 (M) 4x8-12 (F)
4
-
2
Lateral Raise (Cable-Single Arm) 15-25
4
-
3
Lateral Raise (Dumbbell) 12-15
3
-
4
Lat Pulldown (Wide Grip) 10-12
3
-
5
Rear Delt Fly (Cable-Single Arm) 15-20
3
-
6
Face Pull 20
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press 4x6-10 (M) 4x8-12 (F)
4
-
2
Lateral Raise (Cable-Single Arm) 15-25
4
-
3
Lateral Raise (Dumbbell) 12-15
3
-
4
Lat Pulldown (Wide Grip) 10-12
3
-
5
Rear Delt Fly (Cable-Single Arm) 15-20
3
-
6
Face Pull 20
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press 4x6-10 (M) 4x8-12 (F)
4
-
2
Lateral Raise (Cable-Single Arm) 15-25
4
-
3
Lateral Raise (Dumbbell) 12-15
3
-
4
Lat Pulldown (Wide Grip) 10-12
3
-
5
Rear Delt Fly (Cable-Single Arm) 15-20
3
-
6
Face Pull 20
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press 4x6-10 (M) 4x8-12 (F)
4
-
2
Lateral Raise (Cable-Single Arm) 15-25
4
-
3
Lateral Raise (Dumbbell) 12-15
3
-
4
Lat Pulldown (Wide Grip) 10-12
3
-
5
Rear Delt Fly (Cable-Single Arm) 15-20
3
-
6
Face Pull 20
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press 4x6-10 (M) 4x8-12 (F)
4
-
2
Lateral Raise (Cable-Single Arm) 15-25
4
-
3
Lateral Raise (Dumbbell) 12-15
3
-
4
Lat Pulldown (Wide Grip) 10-12
3
-
5
Rear Delt Fly (Cable-Single Arm) 15-20
3
-
6
Face Pull 20
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press 4x6-10 (M) 4x8-12 (F)
4
-
2
Lateral Raise (Cable-Single Arm) 15-25
4
-
3
Lateral Raise (Dumbbell) 12-15
3
-
4
Lat Pulldown (Wide Grip) 10-12
3
-
5
Rear Delt Fly (Cable-Single Arm) 15-20
3
-
6
Face Pull 20
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press 4x6-10 (M) 4x8-12 (F)
4
-
2
Lateral Raise (Cable-Single Arm) 15-25
4
-
3
Lateral Raise (Dumbbell) 12-15
3
-
4
Lat Pulldown (Wide Grip) 10-12
3
-
5
Rear Delt Fly (Cable-Single Arm) 15-20
3
-
6
Face Pull 20
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press 4x6-10 (M) 4x8-12 (F)
4
-
2
Lateral Raise (Cable-Single Arm) 15-25
4
-
3
Lateral Raise (Dumbbell) 12-15
3
-
4
Lat Pulldown (Wide Grip) 10-12
3
-
5
Rear Delt Fly (Cable-Single Arm) 15-20
3
-
6
Face Pull 20
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press 4x6-10 (M) 4x8-12 (F)
4
-
2
Lateral Raise (Cable-Single Arm) 15-25
4
-
3
Lateral Raise (Dumbbell) 12-15
3
-
4
Lat Pulldown (Wide Grip) 10-12
3
-
5
Rear Delt Fly (Cable-Single Arm) 15-20
3
-
6
Face Pull 20
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press 4x6-10 (M) 4x8-12 (F)
4
-
2
Lateral Raise (Cable-Single Arm) 15-25
4
-
3
Lateral Raise (Dumbbell) 12-15
3
-
4
Lat Pulldown (Wide Grip) 10-12
3
-
5
Rear Delt Fly (Cable-Single Arm) 15-20
3
-
6
Face Pull 20
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Corkscrew RDL (Cable) 6-10 (M) 8-12 (F)
4
-
2
Romanian Deadlift 8-10
3
-
3
Seated Leg Curl 12-15
3
-
4
Bulgarian Split Squat 10/Side
3
-
5
Abductor Machine (Upper Glute Bias) 15-20
3
-
6
Reverse Adductor 20
2
-
7
Calf Raise 15-20
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Corkscrew RDL (Cable) 6-10 (M) 8-12 (F)
4
-
2
Romanian Deadlift 8-10
3
-
3
Seated Leg Curl 12-15
3
-
4
Bulgarian Split Squat 10/Side
3
-
5
Abductor Machine (Upper Glute Bias) 15-20
3
-
6
Reverse Adductor 20
2
-
7
Calf Raise 15-20
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Corkscrew RDL (Cable) 6-10 (M) 8-12 (F)
4
-
2
Romanian Deadlift 8-10
3
-
3
Seated Leg Curl 12-15
3
-
4
Bulgarian Split Squat 10/Side
3
-
5
Abductor Machine (Upper Glute Bias) 15-20
3
-
6
Reverse Adductor 20
2
-
7
Calf Raise 15-20
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Corkscrew RDL (Cable) 6-10 (M) 8-12 (F)
4
-
2
Romanian Deadlift 8-10
3
-
3
Seated Leg Curl 12-15
3
-
4
Bulgarian Split Squat 10/Side
3
-
5
Abductor Machine (Upper Glute Bias) 15-20
3
-
6
Reverse Adductor 20
2
-
7
Calf Raise 15-20
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Corkscrew RDL (Cable) 6-10 (M) 8-12 (F)
4
-
2
Romanian Deadlift 8-10
3
-
3
Seated Leg Curl 12-15
3
-
4
Bulgarian Split Squat 10/Side
3
-
5
Abductor Machine (Upper Glute Bias) 15-20
3
-
6
Reverse Adductor 20
2
-
7
Calf Raise 15-20
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Corkscrew RDL (Cable) 6-10 (M) 8-12 (F)
4
-
2
Romanian Deadlift 8-10
3
-
3
Seated Leg Curl 12-15
3
-
4
Bulgarian Split Squat 10/Side
3
-
5
Abductor Machine (Upper Glute Bias) 15-20
3
-
6
Reverse Adductor 20
2
-
7
Calf Raise 15-20
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Corkscrew RDL (Cable) 6-10 (M) 8-12 (F)
4
-
2
Romanian Deadlift 8-10
3
-
3
Seated Leg Curl 12-15
3
-
4
Bulgarian Split Squat 10/Side
3
-
5
Abductor Machine (Upper Glute Bias) 15-20
3
-
6
Reverse Adductor 20
2
-
7
Calf Raise 15-20
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Corkscrew RDL (Cable) 6-10 (M) 8-12 (F)
4
-
2
Romanian Deadlift 8-10
3
-
3
Seated Leg Curl 12-15
3
-
4
Bulgarian Split Squat 10/Side
3
-
5
Abductor Machine (Upper Glute Bias) 15-20
3
-
6
Reverse Adductor 20
2
-
7
Calf Raise 15-20
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Corkscrew RDL (Cable) 6-10 (M) 8-12 (F)
4
-
2
Romanian Deadlift 8-10
3
-
3
Seated Leg Curl 12-15
3
-
4
Bulgarian Split Squat 10/Side
3
-
5
Abductor Machine (Upper Glute Bias) 15-20
3
-
6
Reverse Adductor 20
2
-
7
Calf Raise 15-20
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Corkscrew RDL (Cable) 6-10 (M) 8-12 (F)
4
-
2
Romanian Deadlift 8-10
3
-
3
Seated Leg Curl 12-15
3
-
4
Bulgarian Split Squat 10/Side
3
-
5
Abductor Machine (Upper Glute Bias) 15-20
3
-
6
Reverse Adductor 20
2
-
7
Calf Raise 15-20
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Corkscrew RDL (Cable) 6-10 (M) 8-12 (F)
4
-
2
Romanian Deadlift 8-10
3
-
3
Seated Leg Curl 12-15
3
-
4
Bulgarian Split Squat 10/Side
3
-
5
Abductor Machine (Upper Glute Bias) 15-20
3
-
6
Reverse Adductor 20
2
-
7
Calf Raise 15-20
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Corkscrew RDL (Cable) 6-10 (M) 8-12 (F)
4
-
2
Romanian Deadlift 8-10
3
-
3
Seated Leg Curl 12-15
3
-
4
Bulgarian Split Squat 10/Side
3
-
5
Abductor Machine (Upper Glute Bias) 15-20
3
-
6
Reverse Adductor 20
2
-
7
Calf Raise 15-20
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Pulldown 8-12
4
-
2
Chest Supported Row 10-12
3
-
3
Incline Chest Press 4X6-10(M) 2x10-12(F)
4
-
4
Flat Dumbbell Press 3X8-12(M) 2X12-15(F)
3
-
5
Cable Fly 3X12-15(M) 2X15(F)
3
-
6
Dumbbell Bicep Curl 8-12
3
-
7
Tricep Pushdown 12-15
3
-
8
Overhead Tricep Extension 15
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Pulldown 8-12
4
-
2
Chest Supported Row 10-12
3
-
3
Incline Chest Press 4X6-10(M) 2x10-12(F)
4
-
4
Flat Dumbbell Press 3X8-12(M) 2X12-15(F)
3
-
5
Cable Fly 3X12-15(M) 2X15(F)
3
-
6
Dumbbell Bicep Curl 8-12
3
-
7
Tricep Pushdown 12-15
3
-
8
Overhead Tricep Extension 15
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Pulldown 8-12
4
-
2
Chest Supported Row 10-12
3
-
3
Incline Chest Press 4X6-10(M) 2x10-12(F)
4
-
4
Flat Dumbbell Press 3X8-12(M) 2X12-15(F)
3
-
5
Cable Fly 3X12-15(M) 2X15(F)
3
-
6
Dumbbell Bicep Curl 8-12
3
-
7
Tricep Pushdown 12-15
3
-
8
Overhead Tricep Extension 15
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Pulldown 8-12
4
-
2
Chest Supported Row 10-12
3
-
3
Incline Chest Press 4X6-10(M) 2x10-12(F)
4
-
4
Flat Dumbbell Press 3X8-12(M) 2X12-15(F)
3
-
5
Cable Fly 3X12-15(M) 2X15(F)
3
-
6
Dumbbell Bicep Curl 8-12
3
-
7
Tricep Pushdown 12-15
3
-
8
Overhead Tricep Extension 15
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Pulldown 8-12
4
-
2
Chest Supported Row 10-12
3
-
3
Incline Chest Press 4X6-10(M) 2x10-12(F)
4
-
4
Flat Dumbbell Press 3X8-12(M) 2X12-15(F)
3
-
5
Cable Fly 3X12-15(M) 2X15(F)
3
-
6
Dumbbell Bicep Curl 8-12
3
-
7
Tricep Pushdown 12-15
3
-
8
Overhead Tricep Extension 15
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Pulldown 8-12
4
-
2
Chest Supported Row 10-12
3
-
3
Incline Chest Press 4X6-10(M) 2x10-12(F)
4
-
4
Flat Dumbbell Press 3X8-12(M) 2X12-15(F)
3
-
5
Cable Fly 3X12-15(M) 2X15(F)
3
-
6
Dumbbell Bicep Curl 8-12
3
-
7
Tricep Pushdown 12-15
3
-
8
Overhead Tricep Extension 15
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Pulldown 8-12
4
-
2
Chest Supported Row 10-12
3
-
3
Incline Chest Press 4X6-10(M) 2x10-12(F)
4
-
4
Flat Dumbbell Press 3X8-12(M) 2X12-15(F)
3
-
5
Cable Fly 3X12-15(M) 2X15(F)
3
-
6
Dumbbell Bicep Curl 8-12
3
-
7
Tricep Pushdown 12-15
3
-
8
Overhead Tricep Extension 15
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Pulldown 8-12
4
-
2
Chest Supported Row 10-12
3
-
3
Incline Chest Press 4X6-10(M) 2x10-12(F)
4
-
4
Flat Dumbbell Press 3X8-12(M) 2X12-15(F)
3
-
5
Cable Fly 3X12-15(M) 2X15(F)
3
-
6
Dumbbell Bicep Curl 8-12
3
-
7
Tricep Pushdown 12-15
3
-
8
Overhead Tricep Extension 15
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Pulldown 8-12
4
-
2
Chest Supported Row 10-12
3
-
3
Incline Chest Press 4X6-10(M) 2x10-12(F)
4
-
4
Flat Dumbbell Press 3X8-12(M) 2X12-15(F)
3
-
5
Cable Fly 3X12-15(M) 2X15(F)
3
-
6
Dumbbell Bicep Curl 8-12
3
-
7
Tricep Pushdown 12-15
3
-
8
Overhead Tricep Extension 15
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Pulldown 8-12
4
-
2
Chest Supported Row 10-12
3
-
3
Incline Chest Press 4X6-10(M) 2x10-12(F)
4
-
4
Flat Dumbbell Press 3X8-12(M) 2X12-15(F)
3
-
5
Cable Fly 3X12-15(M) 2X15(F)
3
-
6
Dumbbell Bicep Curl 8-12
3
-
7
Tricep Pushdown 12-15
3
-
8
Overhead Tricep Extension 15
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Pulldown 8-12
4
-
2
Chest Supported Row 10-12
3
-
3
Incline Chest Press 4X6-10(M) 2x10-12(F)
4
-
4
Flat Dumbbell Press 3X8-12(M) 2X12-15(F)
3
-
5
Cable Fly 3X12-15(M) 2X15(F)
3
-
6
Dumbbell Bicep Curl 8-12
3
-
7
Tricep Pushdown 12-15
3
-
8
Overhead Tricep Extension 15
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Pulldown 8-12
4
-
2
Chest Supported Row 10-12
3
-
3
Incline Chest Press 4X6-10(M) 2x10-12(F)
4
-
4
Flat Dumbbell Press 3X8-12(M) 2X12-15(F)
3
-
5
Cable Fly 3X12-15(M) 2X15(F)
3
-
6
Dumbbell Bicep Curl 8-12
3
-
7
Tricep Pushdown 12-15
3
-
8
Overhead Tricep Extension 15
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat 6-10
4
-
2
Leg Press 12-15
3
-
3
Walking Lunges 20 Steps
3
-
4
Leg Extension 15-20
3
-
5
Glute Step Ups 10
3
-
6
Calf Raise 12-15
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat 6-10
4
-
2
Leg Press 12-15
3
-
3
Walking Lunges 20 Steps
3
-
4
Leg Extension 15-20
3
-
5
Glute Step Ups 10
3
-
6
Calf Raise 12-15
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat 6-10
4
-
2
Leg Press 12-15
3
-
3
Walking Lunges 20 Steps
3
-
4
Leg Extension 15-20
3
-
5
Glute Step Ups 10
3
-
6
Calf Raise 12-15
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat 6-10
4
-
2
Leg Press 12-15
3
-
3
Walking Lunges 20 Steps
3
-
4
Leg Extension 15-20
3
-
5
Glute Step Ups 10
3
-
6
Calf Raise 12-15
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat 6-10
4
-
2
Leg Press 12-15
3
-
3
Walking Lunges 20 Steps
3
-
4
Leg Extension 15-20
3
-
5
Glute Step Ups 10
3
-
6
Calf Raise 12-15
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat 6-10
4
-
2
Leg Press 12-15
3
-
3
Walking Lunges 20 Steps
3
-
4
Leg Extension 15-20
3
-
5
Glute Step Ups 10
3
-
6
Calf Raise 12-15
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat 6-10
4
-
2
Leg Press 12-15
3
-
3
Walking Lunges 20 Steps
3
-
4
Leg Extension 15-20
3
-
5
Glute Step Ups 10
3
-
6
Calf Raise 12-15
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat 6-10
4
-
2
Leg Press 12-15
3
-
3
Walking Lunges 20 Steps
3
-
4
Leg Extension 15-20
3
-
5
Glute Step Ups 10
3
-
6
Calf Raise 12-15
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat 6-10
4
-
2
Leg Press 12-15
3
-
3
Walking Lunges 20 Steps
3
-
4
Leg Extension 15-20
3
-
5
Glute Step Ups 10
3
-
6
Calf Raise 12-15
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat 6-10
4
-
2
Leg Press 12-15
3
-
3
Walking Lunges 20 Steps
3
-
4
Leg Extension 15-20
3
-
5
Glute Step Ups 10
3
-
6
Calf Raise 12-15
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat 6-10
4
-
2
Leg Press 12-15
3
-
3
Walking Lunges 20 Steps
3
-
4
Leg Extension 15-20
3
-
5
Glute Step Ups 10
3
-
6
Calf Raise 12-15
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat 6-10
4
-
2
Leg Press 12-15
3
-
3
Walking Lunges 20 Steps
3
-
4
Leg Extension 15-20
3
-
5
Glute Step Ups 10
3
-
6
Calf Raise 12-15
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press 3X8-10(M) 2X12(F)
3
-
2
Machine Chest Press 3X10-12(M) 2X15(F)
3
-
3
Low To High Cable Fliy 2X15(M) Optional(F)
2
-
4A
Lateral Raise 15
3
-
4B
Front Raise 12
3
-
4C
Rear Delt Fly 15
3
-
5
BootyBuilder 15
3
-
6
Band Walks 30
3
-
7
ABS
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press 3X8-10(M) 2X12(F)
3
-
2
Machine Chest Press 3X10-12(M) 2X15(F)
3
-
3
Low To High Cable Fliy 2X15(M) Optional(F)
2
-
4A
Lateral Raise 15
3
-
4B
Front Raise 12
3
-
4C
Rear Delt Fly 15
3
-
5
BootyBuilder 15
3
-
6
Band Walks 30
3
-
7
ABS
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press 3X8-10(M) 2X12(F)
3
-
2
Machine Chest Press 3X10-12(M) 2X15(F)
3
-
3
Low To High Cable Fliy 2X15(M) Optional(F)
2
-
4A
Lateral Raise 15
3
-
4B
Front Raise 12
3
-
4C
Rear Delt Fly 15
3
-
5
BootyBuilder 15
3
-
6
Band Walks 30
3
-
7
ABS
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press 3X8-10(M) 2X12(F)
3
-
2
Machine Chest Press 3X10-12(M) 2X15(F)
3
-
3
Low To High Cable Fliy 2X15(M) Optional(F)
2
-
4A
Lateral Raise 15
3
-
4B
Front Raise 12
3
-
4C
Rear Delt Fly 15
3
-
5
BootyBuilder 15
3
-
6
Band Walks 30
3
-
7
ABS
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press 3X8-10(M) 2X12(F)
3
-
2
Machine Chest Press 3X10-12(M) 2X15(F)
3
-
3
Low To High Cable Fliy 2X15(M) Optional(F)
2
-
4A
Lateral Raise 15
3
-
4B
Front Raise 12
3
-
4C
Rear Delt Fly 15
3
-
5
BootyBuilder 15
3
-
6
Band Walks 30
3
-
7
ABS
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press 3X8-10(M) 2X12(F)
3
-
2
Machine Chest Press 3X10-12(M) 2X15(F)
3
-
3
Low To High Cable Fliy 2X15(M) Optional(F)
2
-
4A
Lateral Raise 15
3
-
4B
Front Raise 12
3
-
4C
Rear Delt Fly 15
3
-
5
BootyBuilder 15
3
-
6
Band Walks 30
3
-
7
ABS
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press 3X8-10(M) 2X12(F)
3
-
2
Machine Chest Press 3X10-12(M) 2X15(F)
3
-
3
Low To High Cable Fliy 2X15(M) Optional(F)
2
-
4A
Lateral Raise 15
3
-
4B
Front Raise 12
3
-
4C
Rear Delt Fly 15
3
-
5
BootyBuilder 15
3
-
6
Band Walks 30
3
-
7
ABS
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press 3X8-10(M) 2X12(F)
3
-
2
Machine Chest Press 3X10-12(M) 2X15(F)
3
-
3
Low To High Cable Fliy 2X15(M) Optional(F)
2
-
4A
Lateral Raise 15
3
-
4B
Front Raise 12
3
-
4C
Rear Delt Fly 15
3
-
5
BootyBuilder 15
3
-
6
Band Walks 30
3
-
7
ABS
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press 3X8-10(M) 2X12(F)
3
-
2
Machine Chest Press 3X10-12(M) 2X15(F)
3
-
3
Low To High Cable Fliy 2X15(M) Optional(F)
2
-
4A
Lateral Raise 15
3
-
4B
Front Raise 12
3
-
4C
Rear Delt Fly 15
3
-
5
BootyBuilder 15
3
-
6
Band Walks 30
3
-
7
ABS
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press 3X8-10(M) 2X12(F)
3
-
2
Machine Chest Press 3X10-12(M) 2X15(F)
3
-
3
Low To High Cable Fliy 2X15(M) Optional(F)
2
-
4A
Lateral Raise 15
3
-
4B
Front Raise 12
3
-
4C
Rear Delt Fly 15
3
-
5
BootyBuilder 15
3
-
6
Band Walks 30
3
-
7
ABS
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press 3X8-10(M) 2X12(F)
3
-
2
Machine Chest Press 3X10-12(M) 2X15(F)
3
-
3
Low To High Cable Fliy 2X15(M) Optional(F)
2
-
4A
Lateral Raise 15
3
-
4B
Front Raise 12
3
-
4C
Rear Delt Fly 15
3
-
5
BootyBuilder 15
3
-
6
Band Walks 30
3
-
7
ABS
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press 3X8-10(M) 2X12(F)
3
-
2
Machine Chest Press 3X10-12(M) 2X15(F)
3
-
3
Low To High Cable Fliy 2X15(M) Optional(F)
2
-
4A
Lateral Raise 15
3
-
4B
Front Raise 12
3
-
4C
Rear Delt Fly 15
3
-
5
BootyBuilder 15
3
-
6
Band Walks 30
3
-
7
ABS
3
-
Week 1
1 / 12 Weeks
Day 1
1
Seated Shoulder Press 4x6-10 (M) 4x8-12 (F)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
2
Lateral Raise (Cable-Single Arm) 15-25
1 Set
1 Set
1 Set
1 Set
-
-
-
-
3
Lateral Raise (Dumbbell) 12-15
1 Set
1 Set
1 Set
-
-
-
4
Lat Pulldown (Wide Grip) 10-12
1 Set
1 Set
1 Set
-
-
-
5
Rear Delt Fly (Cable-Single Arm) 15-20
1 Set
1 Set
1 Set
-
-
-
6
Face Pull 20
1 Set
1 Set
-
-
Day 2
1
Single Leg Corkscrew RDL (Cable) 6-10 (M) 8-12 (F)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
2
Romanian Deadlift 8-10
1 Set
1 Set
1 Set
-
-
-
3
Seated Leg Curl 12-15
1 Set
1 Set
1 Set
-
-
-
4
Bulgarian Split Squat 10/Side
1 Set
1 Set
1 Set
-
-
-
5
Abductor Machine (Upper Glute Bias) 15-20
1 Set
1 Set
1 Set
-
-
-
6
Reverse Adductor 20
1 Set
1 Set
-
-
7
Calf Raise 15-20
1 Set
1 Set
1 Set
1 Set
-
-
-
-
Day 3
1
Neutral Grip Pulldown 8-12
1 Set
1 Set
1 Set
1 Set
-
-
-
-
2
Chest Supported Row 10-12
1 Set
1 Set
1 Set
-
-
-
3
Incline Chest Press 4X6-10(M) 2x10-12(F)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
4
Flat Dumbbell Press 3X8-12(M) 2X12-15(F)
1 Set
1 Set
1 Set
-
-
-
5
Cable Fly 3X12-15(M) 2X15(F)
1 Set
1 Set
1 Set
-
-
-
6
Dumbbell Bicep Curl 8-12
1 Set
1 Set
1 Set
-
-
-
7
Tricep Pushdown 12-15
1 Set
1 Set
1 Set
-
-
-
8
Overhead Tricep Extension 15
1 Set
1 Set
-
-
Day 4
1
Hack Squat 6-10
1 Set
1 Set
1 Set
1 Set
-
-
-
-
2
Leg Press 12-15
1 Set
1 Set
1 Set
-
-
-
3
Walking Lunges 20 Steps
1 Set
1 Set
1 Set
-
-
-
4
Leg Extension 15-20
1 Set
1 Set
1 Set
-
-
-
5
Glute Step Ups 10
1 Set
1 Set
1 Set
-
-
-
6
Calf Raise 12-15
1 Set
1 Set
1 Set
1 Set
-
-
-
-
Day 5
1
Incline Chest Press 3X8-10(M) 2X12(F)
1 Set
1 Set
1 Set
-
-
-
2
Machine Chest Press 3X10-12(M) 2X15(F)
1 Set
1 Set
1 Set
-
-
-
3
Low To High Cable Fliy 2X15(M) Optional(F)
1 Set
1 Set
-
-
4A
Lateral Raise 15
1 Set
1 Set
1 Set
-
-
-
4B
Front Raise 12
1 Set
1 Set
1 Set
-
-
-
4C
Rear Delt Fly 15
1 Set
1 Set
1 Set
-
-
-
5
BootyBuilder 15
1 Set
1 Set
1 Set
-
-
-
6
Band Walks 30
1 Set
1 Set
1 Set
-
-
-
7
ABS
1 Set
1 Set
1 Set
-
-
-