The X-Factor Physique Project

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.  

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Seated Shoulder Press 4x6-10 (M) 4x8-12 (F)

Lateral Raise (Cable-Single Arm) 15-25

Lateral Raise (Dumbbell) 12-15

Lat Pulldown (Wide Grip) 10-12

Rear Delt Fly (Cable-Single Arm) 15-20

Face Pull 20

Single Leg Corkscrew RDL (Cable) 6-10 (M) 8-12 (F)

Romanian Deadlift 8-10

Seated Leg Curl 12-15

Bulgarian Split Squat 10/Side

Abductor Machine (Upper Glute Bias) 15-20

Reverse Adductor 20

Calf Raise 15-20

Neutral Grip Pulldown 8-12

Chest Supported Row 10-12

Incline Chest Press 4X6-10(M) 2x10-12(F)

Flat Dumbbell Press 3X8-12(M) 2X12-15(F)

Cable Fly 3X12-15(M) 2X15(F)

Dumbbell Bicep Curl 8-12

Tricep Pushdown 12-15

Overhead Tricep Extension 15

Hack Squat 6-10

Leg Press 12-15

Walking Lunges 20 Steps

Leg Extension 15-20

Glute Step Ups 10

Calf Raise 12-15

Incline Chest Press 3X8-10(M) 2X12(F)

Machine Chest Press 3X10-12(M) 2X15(F)

Low To High Cable Fliy 2X15(M) Optional(F)

BootyBuilder 15

Band Walks 30

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