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

This is my current routine as a novice lifter with a goal of reshaping my physique. This plan is great for recomping, cutting, and bulking phases but is best paired with a lean bulk. The program specifically targets muscles that will create an exaggerated hourglass shape without thickening the waist. This is the 2nd part to the ‘Extreme Hourglass X’ and includes more targeted exercises to build an upper shelf. I would not recommend this for beginners as it is a large volume of exercises and may be too many days per week. If you plan to use this guide as a beginner please do so with caution -> skip exercises and take rest days as needed to avoid injury and burn out. I would strongly advise starting with 3-4 days per week before moving to 5-6 days. To see results, 6x per week is unnecessary especially for beginners.

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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

Hip Abduction (Band)

Glute Bridge (Band)

Hip Thrust (Barbell)

Sumo Squat

Bulgarian Split Squat (Dumbbell)

Hip Abductor (Machine)

Glute Kickback (Cable)

Glute Med Kickback

Lat Pulldown

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Chest Fly (Machine)

Face Pull

Dip (Assisted)

Plank

Dead Bug

Hollow Hold

Clamshells (Band)

Romanian Deadlift (Barbell)

KAS Glute Bridge

Leg Press (45 Degrees)

Romanian Deadlift (Dumbbell)

Pull-Up (Assisted)

Dumbbell Row

Bench Press (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Cable Crossover

Reverse Abs Crunch (Bodyweight)

Lateral Lunge

Glute Kickback

Reverse Lunge (Dumbbell)

Lateral Banded Walk

Sumo Deadlift (Barbell)

Reverse Hyperextension

Step-Up (Weighted)

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