💥 NPC-Inspired / Competition Tone

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Y Raise

Overhead Tricep Extension (Cable)

Push Up

❤️‍🔥 Upper Push

Hip Thrust (Machine)

Romanian Deadlift (Barbell)

Glute Kickback (Cable)

Lunge (Dumbbell)

Back Extension (Weighted)

Hip Abductor (Machine)

🍑 Lower Body

Lat Pulldown (Single Arm)

Single Arm Row (Dumbbell)

Seated Row (Cable)

Rear Delt Fly (Cable)

Face Pull

Alternating Dumbbell Curl

❤️‍🔥 Upper Pull

Leg Press

Reverse Lunge (Dumbbell)

Hack Squat

Leg Extension

Russian Twist (Dumbbell)

🕸️ Foundation Phase

⚰️ Progress Overload

🔮 Peak Volume Phase

🪦 Deload (optional)

Re-ignite 🦇

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