Program Description
The purpose of this program is to sculpt a balanced, athletic, and feminine physique by emphasizing glute development, shoulder definition, and lower-body symmetry through strategic hypertrophy training. This 4-day split is designed to enhance muscle tone, strength, and stage aesthetics while supporting metabolic health and joint longevity. Each session blends compound strength lifts with targeted isolation work to build round glutes, tight quads, and defined delts — the hallmarks of an NPC bikini-ready body. The program also fosters confidence, discipline, and body awareness, encouraging sustainable progress and self-empowerment both inside and outside the gym.
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics, Bodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedOct 06, 2025 04:18
- Last EditedOct 15, 2025 05:17
Summary
Transform your physique with this 8-week NPC-Inspired Competition Tone program, designed for serious lifters ready to elevate their game. With 4 focused training days each week, you'll target all major muscle groups through a blend of dumbbell, cable, and machine exercises. Expect to sculpt your upper body with pressing and raising movements, while your lower body will thrive on targeted glute and leg workouts. Get ready to push your limits and achieve that competition-ready look!
Muscle Engagement
Front
Back
MuscleSet
Glutes
17.5%
Quadriceps
11.1%
Upper Back
10.3%
Hamstrings
9%
Middle Delts
6.1%
Rear Delts
6.1%
Lats
5.8%
Triceps
5.8%
Front Delts
5.7%
Lower Back
5.4%
Biceps
4.6%
Abductors
4.5%
Abs
3.3%
Chest
3.3%
Adductors
1.2%
