Extreme Hourglass X: Part 2 (Weeks 13-24)

by Sav
8 athletes joined

Program Description

This is my current training plan as a novice lifter focused on reshaping my physique. It’s designed to support recomping, cutting, and lean bulking phases—though it pairs especially well with a recomposition or lean bulk. Each workout is carefully structured to target muscle groups that enhance an exaggerated hourglass figure without adding width to the waist. This is Phase 2 of my ‘Extreme Hourglass X’ series. If your goal doesn’t prioritize building the upper glute shelf, the original ‘Extreme Hourglass X’ is still highly effective for developing balanced curves. ⚠️ Note for Beginners: This plan involves high training volume and a 5–6 day split, which may be overwhelming if you’re new to lifting. If you’re starting out, I recommend modifying this routine—begin with just 3–4 days per week, skip exercises when needed, and take full rest days to prevent injury or burnout. You do not need to train 6x/week to see results, especially early on in your fitness journey. On lower body days, you’ll find two warm-up movements at the top of each session to activate your glutes and strengthen the mind-muscle connection. Exercises are listed in order of priority, so beginners should focus on the first few movements and hold off on the later ones until strength and consistency are built. This plan has helped me see amazing results—and I hope it does the same for you. 💪🏼✨

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 22, 2025 12:22
  • Last Edited
    Aug 03, 2025 08:21

Summary

Unleash your potential with **Extreme Hourglass X: Part 2**, a 12-week program designed for serious lifters ready to sculpt their physique. With six training days each week, you'll dive into a variety of lower body workouts that emphasize strength and endurance, featuring exercises like Hip Thrusts, Bulgarian Split Squats, and Glute Bridges. This program is tailored to enhance your glutes, legs, and core stability, ensuring you build a strong, balanced hourglass shape. Get ready to challenge yourself and see transformative results!
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ON THE BOOSTCAMP APP FOR FREE
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abduction (Band)
3
20 reps
RPE 6
2
Glute Bridge (Band)
3
20 reps
RPE 6
3
Hip Thrust (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Sumo Squat
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 9
7
Glute Med Kickback
3
15 reps
RPE 9
8
Hip Abduction (Band)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abduction (Band)
3
20 reps
RPE 6
2
Glute Bridge (Band)
3
20 reps
RPE 6
3
Hip Thrust (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Sumo Squat
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 9
7
Glute Med Kickback
3
15 reps
RPE 9
8
Hip Abduction (Band)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abduction (Band)
3
20 reps
RPE 6
2
Glute Bridge (Band)
3
20 reps
RPE 6
3
Hip Thrust (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Sumo Squat
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 9
7
Glute Med Kickback
3
15 reps
RPE 9
8
Hip Abduction (Band)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abduction (Band)
3
20 reps
RPE 6
2
Glute Bridge (Band)
3
20 reps
RPE 6
3
Hip Thrust (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Sumo Squat
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 9
7
Glute Med Kickback
3
15 reps
RPE 9
8
Hip Abduction (Band)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abduction (Band)
3
20 reps
RPE 6
2
Glute Bridge (Band)
3
20 reps
RPE 6
3
Hip Thrust (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Sumo Squat
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 9
7
Glute Med Kickback
3
15 reps
RPE 9
8
Hip Abduction (Band)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abduction (Band)
3
20 reps
RPE 6
2
Glute Bridge (Band)
3
20 reps
RPE 6
3
Hip Thrust (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Sumo Squat
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 9
7
Glute Med Kickback
3
15 reps
RPE 9
8
Hip Abduction (Band)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abduction (Band)
3
20 reps
RPE 6
2
Glute Bridge (Band)
3
20 reps
RPE 6
3
Hip Thrust (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Sumo Squat
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 9
7
Glute Med Kickback
3
15 reps
RPE 9
8
Hip Abduction (Band)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abduction (Band)
3
20 reps
RPE 6
2
Glute Bridge (Band)
3
20 reps
RPE 6
3
Hip Thrust (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Sumo Squat
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 9
7
Glute Med Kickback
3
15 reps
RPE 9
8
Hip Abduction (Band)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abduction (Band)
3
20 reps
RPE 6
2
Glute Bridge (Band)
3
20 reps
RPE 6
3
Hip Thrust (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Sumo Squat
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 9
7
Glute Med Kickback
3
15 reps
RPE 9
8
Hip Abduction (Band)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abduction (Band)
3
20 reps
RPE 6
2
Glute Bridge (Band)
3
20 reps
RPE 6
3
Hip Thrust (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Sumo Squat
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 9
7
Glute Med Kickback
3
15 reps
RPE 9
8
Hip Abduction (Band)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abduction (Band)
3
20 reps
RPE 6
2
Glute Bridge (Band)
3
20 reps
RPE 6
3
Hip Thrust (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Sumo Squat
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 9
7
Glute Med Kickback
3
15 reps
RPE 9
8
Hip Abduction (Band)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abduction (Band)
3
20 reps
RPE 6
2
Glute Bridge (Band)
3
20 reps
RPE 6
3
Hip Thrust (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Sumo Squat
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 9
7
Glute Med Kickback
3
15 reps
RPE 9
8
Hip Abduction (Band)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
10 reps
RPE 9
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
Straight Arm Pulldown
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Seated Row (Cable)
3
10 reps
RPE 8
8
Dead Bug
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
10 reps
RPE 9
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
Straight Arm Pulldown
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Seated Row (Cable)
3
10 reps
RPE 8
8
Dead Bug
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
10 reps
RPE 9
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
Straight Arm Pulldown
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Seated Row (Cable)
3
10 reps
RPE 8
8
Dead Bug
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
10 reps
RPE 9
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
Straight Arm Pulldown
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Seated Row (Cable)
3
10 reps
RPE 8
8
Dead Bug
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
10 reps
RPE 9
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
Straight Arm Pulldown
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Seated Row (Cable)
3
10 reps
RPE 8
8
Dead Bug
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
10 reps
RPE 9
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
Straight Arm Pulldown
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Seated Row (Cable)
3
10 reps
RPE 8
8
Dead Bug
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
10 reps
RPE 9
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
Straight Arm Pulldown
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Seated Row (Cable)
3
10 reps
RPE 8
8
Dead Bug
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
10 reps
RPE 9
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
Straight Arm Pulldown
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Seated Row (Cable)
3
10 reps
RPE 8
8
Dead Bug
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
10 reps
RPE 9
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
Straight Arm Pulldown
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Seated Row (Cable)
3
10 reps
RPE 8
8
Dead Bug
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
10 reps
RPE 9
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
Straight Arm Pulldown
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Seated Row (Cable)
3
10 reps
RPE 8
8
Dead Bug
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
10 reps
RPE 9
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
Straight Arm Pulldown
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Seated Row (Cable)
3
10 reps
RPE 8
8
Dead Bug
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
10 reps
RPE 9
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
Straight Arm Pulldown
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Seated Row (Cable)
3
10 reps
RPE 8
8
Dead Bug
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clamshells (Band)
3
15 reps
RPE 6
2
Hip Abduction (Band)
3
15 reps
RPE 6
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
4
KAS Glute Bridge
3
10 reps
RPE 8
5
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
6
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
7
Glute Med Kickback
3
15 reps
RPE 9
8
Hip Abduction (Band)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clamshells (Band)
3
15 reps
RPE 6
2
Hip Abduction (Band)
3
15 reps
RPE 6
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
4
KAS Glute Bridge
3
10 reps
RPE 8
5
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
6
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
7
Glute Med Kickback
3
15 reps
RPE 9
8
Hip Abduction (Band)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clamshells (Band)
3
15 reps
RPE 6
2
Hip Abduction (Band)
3
15 reps
RPE 6
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
4
KAS Glute Bridge
3
10 reps
RPE 8
5
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
6
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
7
Glute Med Kickback
3
15 reps
RPE 9
8
Hip Abduction (Band)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clamshells (Band)
3
15 reps
RPE 6
2
Hip Abduction (Band)
3
15 reps
RPE 6
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
4
KAS Glute Bridge
3
10 reps
RPE 8
5
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
6
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
7
Glute Med Kickback
3
15 reps
RPE 9
8
Hip Abduction (Band)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clamshells (Band)
3
15 reps
RPE 6
2
Hip Abduction (Band)
3
15 reps
RPE 6
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
4
KAS Glute Bridge
3
10 reps
RPE 8
5
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
6
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
7
Glute Med Kickback
3
15 reps
RPE 9
8
Hip Abduction (Band)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clamshells (Band)
3
15 reps
RPE 6
2
Hip Abduction (Band)
3
15 reps
RPE 6
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
4
KAS Glute Bridge
3
10 reps
RPE 8
5
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
6
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
7
Glute Med Kickback
3
15 reps
RPE 9
8
Hip Abduction (Band)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clamshells (Band)
3
15 reps
RPE 6
2
Hip Abduction (Band)
3
15 reps
RPE 6
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
4
KAS Glute Bridge
3
10 reps
RPE 8
5
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
6
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
7
Glute Med Kickback
3
15 reps
RPE 9
8
Hip Abduction (Band)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clamshells (Band)
3
15 reps
RPE 6
2
Hip Abduction (Band)
3
15 reps
RPE 6
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
4
KAS Glute Bridge
3
10 reps
RPE 8
5
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
6
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
7
Glute Med Kickback
3
15 reps
RPE 9
8
Hip Abduction (Band)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clamshells (Band)
3
15 reps
RPE 6
2
Hip Abduction (Band)
3
15 reps
RPE 6
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
4
KAS Glute Bridge
3
10 reps
RPE 8
5
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
6
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
7
Glute Med Kickback
3
15 reps
RPE 9
8
Hip Abduction (Band)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clamshells (Band)
3
15 reps
RPE 6
2
Hip Abduction (Band)
3
15 reps
RPE 6
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
4
KAS Glute Bridge
3
10 reps
RPE 8
5
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
6
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
7
Glute Med Kickback
3
15 reps
RPE 9
8
Hip Abduction (Band)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clamshells (Band)
3
15 reps
RPE 6
2
Hip Abduction (Band)
3
15 reps
RPE 6
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
4
KAS Glute Bridge
3
10 reps
RPE 8
5
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
6
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
7
Glute Med Kickback
3
15 reps
RPE 9
8
Hip Abduction (Band)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clamshells (Band)
3
15 reps
RPE 6
2
Hip Abduction (Band)
3
15 reps
RPE 6
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
4
KAS Glute Bridge
3
10 reps
RPE 8
5
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
6
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
7
Glute Med Kickback
3
15 reps
RPE 9
8
Hip Abduction (Band)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 8
5
Push Up
2
15 reps
RPE 8
6
Y Raise
2
12 reps
RPE 8
7
Side Plank
3
20 secs
RPE 6
8
Bird Dog
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 8
5
Push Up
2
15 reps
RPE 8
6
Y Raise
2
12 reps
RPE 8
7
Side Plank
3
20 secs
RPE 6
8
Bird Dog
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 8
5
Push Up
2
15 reps
RPE 8
6
Y Raise
2
12 reps
RPE 8
7
Side Plank
3
20 secs
RPE 6
8
Bird Dog
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 8
5
Push Up
2
15 reps
RPE 8
6
Y Raise
2
12 reps
RPE 8
7
Side Plank
3
20 secs
RPE 6
8
Bird Dog
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 8
5
Push Up
2
15 reps
RPE 8
6
Y Raise
2
12 reps
RPE 8
7
Side Plank
3
20 secs
RPE 6
8
Bird Dog
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 8
5
Push Up
2
15 reps
RPE 8
6
Y Raise
2
12 reps
RPE 8
7
Side Plank
3
20 secs
RPE 6
8
Bird Dog
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 8
5
Push Up
2
15 reps
RPE 8
6
Y Raise
2
12 reps
RPE 8
7
Side Plank
3
20 secs
RPE 6
8
Bird Dog
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 8
5
Push Up
2
15 reps
RPE 8
6
Y Raise
2
12 reps
RPE 8
7
Side Plank
3
20 secs
RPE 6
8
Bird Dog
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 8
5
Push Up
2
15 reps
RPE 8
6
Y Raise
2
12 reps
RPE 8
7
Side Plank
3
20 secs
RPE 6
8
Bird Dog
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 8
5
Push Up
2
15 reps
RPE 8
6
Y Raise
2
12 reps
RPE 8
7
Side Plank
3
20 secs
RPE 6
8
Bird Dog
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 8
5
Push Up
2
15 reps
RPE 8
6
Y Raise
2
12 reps
RPE 8
7
Side Plank
3
20 secs
RPE 6
8
Bird Dog
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 8
5
Push Up
2
15 reps
RPE 8
6
Y Raise
2
12 reps
RPE 8
7
Side Plank
3
20 secs
RPE 6
8
Bird Dog
3
20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
3
10 reps
RPE 6
2
Glute Kickback
3
15 reps
RPE 6
3
KAS Glute Bridge
4
10 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Sumo Squat
3
10 reps
RPE 8
6
Reverse Lunge (Dumbbell)
3
10 reps
-
7
Hip Abductor (Machine)
3
15 reps
RPE 8.5
8
Glute Med Kickback
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
3
10 reps
RPE 6
2
Glute Kickback
3
15 reps
RPE 6
3
KAS Glute Bridge
4
10 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Sumo Squat
3
10 reps
RPE 8
6
Reverse Lunge (Dumbbell)
3
10 reps
-
7
Hip Abductor (Machine)
3
15 reps
RPE 8.5
8
Glute Med Kickback
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
3
10 reps
RPE 6
2
Glute Kickback
3
15 reps
RPE 6
3
KAS Glute Bridge
4
10 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Sumo Squat
3
10 reps
RPE 8
6
Reverse Lunge (Dumbbell)
3
10 reps
-
7
Hip Abductor (Machine)
3
15 reps
RPE 8.5
8
Glute Med Kickback
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
3
10 reps
RPE 6
2
Glute Kickback
3
15 reps
RPE 6
3
KAS Glute Bridge
4
10 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Sumo Squat
3
10 reps
RPE 8
6
Reverse Lunge (Dumbbell)
3
10 reps
-
7
Hip Abductor (Machine)
3
15 reps
RPE 8.5
8
Glute Med Kickback
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
3
10 reps
RPE 6
2
Glute Kickback
3
15 reps
RPE 6
3
KAS Glute Bridge
4
10 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Sumo Squat
3
10 reps
RPE 8
6
Reverse Lunge (Dumbbell)
3
10 reps
-
7
Hip Abductor (Machine)
3
15 reps
RPE 8.5
8
Glute Med Kickback
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
3
10 reps
RPE 6
2
Glute Kickback
3
15 reps
RPE 6
3
KAS Glute Bridge
4
10 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Sumo Squat
3
10 reps
RPE 8
6
Reverse Lunge (Dumbbell)
3
10 reps
-
7
Hip Abductor (Machine)
3
15 reps
RPE 8.5
8
Glute Med Kickback
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
3
10 reps
RPE 6
2
Glute Kickback
3
15 reps
RPE 6
3
KAS Glute Bridge
4
10 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Sumo Squat
3
10 reps
RPE 8
6
Reverse Lunge (Dumbbell)
3
10 reps
-
7
Hip Abductor (Machine)
3
15 reps
RPE 8.5
8
Glute Med Kickback
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
3
10 reps
RPE 6
2
Glute Kickback
3
15 reps
RPE 6
3
KAS Glute Bridge
4
10 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Sumo Squat
3
10 reps
RPE 8
6
Reverse Lunge (Dumbbell)
3
10 reps
-
7
Hip Abductor (Machine)
3
15 reps
RPE 8.5
8
Glute Med Kickback
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
3
10 reps
RPE 6
2
Glute Kickback
3
15 reps
RPE 6
3
KAS Glute Bridge
4
10 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Sumo Squat
3
10 reps
RPE 8
6
Reverse Lunge (Dumbbell)
3
10 reps
-
7
Hip Abductor (Machine)
3
15 reps
RPE 8.5
8
Glute Med Kickback
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
3
10 reps
RPE 6
2
Glute Kickback
3
15 reps
RPE 6
3
KAS Glute Bridge
4
10 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Sumo Squat
3
10 reps
RPE 8
6
Reverse Lunge (Dumbbell)
3
10 reps
-
7
Hip Abductor (Machine)
3
15 reps
RPE 8.5
8
Glute Med Kickback
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
3
10 reps
RPE 6
2
Glute Kickback
3
15 reps
RPE 6
3
KAS Glute Bridge
4
10 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Sumo Squat
3
10 reps
RPE 8
6
Reverse Lunge (Dumbbell)
3
10 reps
-
7
Hip Abductor (Machine)
3
15 reps
RPE 8.5
8
Glute Med Kickback
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
3
10 reps
RPE 6
2
Glute Kickback
3
15 reps
RPE 6
3
KAS Glute Bridge
4
10 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Sumo Squat
3
10 reps
RPE 8
6
Reverse Lunge (Dumbbell)
3
10 reps
-
7
Hip Abductor (Machine)
3
15 reps
RPE 8.5
8
Glute Med Kickback
3
15 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
3
20 reps
RPE 6.5
2
Lateral Lunge
3
12 reps
RPE 7
3
KAS Glute Bridge
4
10 reps
RPE 9
4
Sumo Deadlift (Barbell)
3
10 reps
RPE 8
5
Reverse Hyperextension
3
10 reps
RPE 8
6
Step-Up (Weighted)
3
8 reps
RPE 8
7
Hip Abductor (Machine)
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
3
20 reps
RPE 6.5
2
Lateral Lunge
3
12 reps
RPE 7
3
KAS Glute Bridge
4
10 reps
RPE 9
4
Sumo Deadlift (Barbell)
3
10 reps
RPE 8
5
Reverse Hyperextension
3
10 reps
RPE 8
6
Step-Up (Weighted)
3
8 reps
RPE 8
7
Hip Abductor (Machine)
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
3
20 reps
RPE 6.5
2
Lateral Lunge
3
12 reps
RPE 7
3
KAS Glute Bridge
4
10 reps
RPE 9
4
Sumo Deadlift (Barbell)
3
10 reps
RPE 8
5
Reverse Hyperextension
3
10 reps
RPE 8
6
Step-Up (Weighted)
3
8 reps
RPE 8
7
Hip Abductor (Machine)
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
3
20 reps
RPE 6.5
2
Lateral Lunge
3
12 reps
RPE 7
3
KAS Glute Bridge
4
10 reps
RPE 9
4
Sumo Deadlift (Barbell)
3
10 reps
RPE 8
5
Reverse Hyperextension
3
10 reps
RPE 8
6
Step-Up (Weighted)
3
8 reps
RPE 8
7
Hip Abductor (Machine)
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
3
20 reps
RPE 6.5
2
Lateral Lunge
3
12 reps
RPE 7
3
KAS Glute Bridge
4
10 reps
RPE 9
4
Sumo Deadlift (Barbell)
3
10 reps
RPE 8
5
Reverse Hyperextension
3
10 reps
RPE 8
6
Step-Up (Weighted)
3
8 reps
RPE 8
7
Hip Abductor (Machine)
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
3
20 reps
RPE 6.5
2
Lateral Lunge
3
12 reps
RPE 7
3
KAS Glute Bridge
4
10 reps
RPE 9
4
Sumo Deadlift (Barbell)
3
10 reps
RPE 8
5
Reverse Hyperextension
3
10 reps
RPE 8
6
Step-Up (Weighted)
3
8 reps
RPE 8
7
Hip Abductor (Machine)
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
3
20 reps
RPE 6.5
2
Lateral Lunge
3
12 reps
RPE 7
3
KAS Glute Bridge
4
10 reps
RPE 9
4
Sumo Deadlift (Barbell)
3
10 reps
RPE 8
5
Reverse Hyperextension
3
10 reps
RPE 8
6
Step-Up (Weighted)
3
8 reps
RPE 8
7
Hip Abductor (Machine)
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
3
20 reps
RPE 6.5
2
Lateral Lunge
3
12 reps
RPE 7
3
KAS Glute Bridge
4
10 reps
RPE 9
4
Sumo Deadlift (Barbell)
3
10 reps
RPE 8
5
Reverse Hyperextension
3
10 reps
RPE 8
6
Step-Up (Weighted)
3
8 reps
RPE 8
7
Hip Abductor (Machine)
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
3
20 reps
RPE 6.5
2
Lateral Lunge
3
12 reps
RPE 7
3
KAS Glute Bridge
4
10 reps
RPE 9
4
Sumo Deadlift (Barbell)
3
10 reps
RPE 8
5
Reverse Hyperextension
3
10 reps
RPE 8
6
Step-Up (Weighted)
3
8 reps
RPE 8
7
Hip Abductor (Machine)
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
3
20 reps
RPE 6.5
2
Lateral Lunge
3
12 reps
RPE 7
3
KAS Glute Bridge
4
10 reps
RPE 9
4
Sumo Deadlift (Barbell)
3
10 reps
RPE 8
5
Reverse Hyperextension
3
10 reps
RPE 8
6
Step-Up (Weighted)
3
8 reps
RPE 8
7
Hip Abductor (Machine)
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
3
20 reps
RPE 6.5
2
Lateral Lunge
3
12 reps
RPE 7
3
KAS Glute Bridge
4
10 reps
RPE 9
4
Sumo Deadlift (Barbell)
3
10 reps
RPE 8
5
Reverse Hyperextension
3
10 reps
RPE 8
6
Step-Up (Weighted)
3
8 reps
RPE 8
7
Hip Abductor (Machine)
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
3
20 reps
RPE 6.5
2
Lateral Lunge
3
12 reps
RPE 7
3
KAS Glute Bridge
4
10 reps
RPE 9
4
Sumo Deadlift (Barbell)
3
10 reps
RPE 8
5
Reverse Hyperextension
3
10 reps
RPE 8
6
Step-Up (Weighted)
3
8 reps
RPE 8
7
Hip Abductor (Machine)
3
15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Hip Abduction (Band)
3 Sets
20 Reps
@6
2
Glute Bridge (Band)
3 Sets
20 Reps
@6
3
Hip Thrust (Barbell)
3 Sets
1 Set
10 Reps
10 Reps
@9
@10
4
Sumo Squat
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
6
Hip Abductor (Machine)
3 Sets
15 Reps
@9
7
Glute Med Kickback
3 Sets
15 Reps
@9
8
Hip Abduction (Band)
3 Sets
15 Reps
@9
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
2
Wide Grip Lat Pulldown
3 Sets
10 Reps
@9
3
Chest Fly (Cable)
3 Sets
15 Reps
@8
4
Straight Arm Pulldown
3 Sets
12 Reps
@8
5
Chest Fly (Machine)
3 Sets
10 Reps
@9
6
Face Pull
3 Sets
15 Reps
@8
7
Seated Row (Cable)
3 Sets
10 Reps
@8
8
Dead Bug
3 Sets
20 Reps
@6
Day 3
1
Clamshells (Band)
3 Sets
15 Reps
@6
2
Hip Abduction (Band)
3 Sets
15 Reps
@6
3
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@8
4
KAS Glute Bridge
3 Sets
10 Reps
@8
5
Leg Press (45 Degrees)
3 Sets
10 Reps
@7.5
6
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
7
Glute Med Kickback
3 Sets
15 Reps
@9
8
Hip Abduction (Band)
3 Sets
15 Reps
@9
Day 4
1
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@8
2
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8
3
Chest Fly (Machine)
3 Sets
10 Reps
@9
4
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
@8
5
Push Up
2 Sets
15 Reps
@8
6
Y Raise
2 Sets
12 Reps
@8
7
Side Plank
3 Sets
20 secs
@6
8
Bird Dog
3 Sets
20 Reps
@6
Day 5
1
Lateral Lunge
3 Sets
10 Reps
@6
2
Glute Kickback
3 Sets
15 Reps
@6
3
KAS Glute Bridge
4 Sets
10 Reps
@8.5
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
5
Sumo Squat
3 Sets
10 Reps
@8
6
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
-
7
Hip Abductor (Machine)
3 Sets
15 Reps
@8.5
8
Glute Med Kickback
3 Sets
15 Reps
@8.5
Day 6
1
Lateral Banded Walk
3 Sets
20 Reps
@6.5
2
Lateral Lunge
3 Sets
12 Reps
@7
3
KAS Glute Bridge
4 Sets
10 Reps
@9
4
Sumo Deadlift (Barbell)
3 Sets
10 Reps
@8
5
Reverse Hyperextension
3 Sets
10 Reps
@8
6
Step-Up (Weighted)
3 Sets
8 Reps
@8
7
Hip Abductor (Machine)
3 Sets
15 Reps
@9