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Hour Glass Aspect

by Nelson

Program Description

Sculpt

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 01, 2025 03:59
  • Last Edited
    Dec 08, 2025 02:18
Muscle Engagement
Front
Back
MuscleSet
Abs
11.8%
Glutes
11.7%
Hamstrings
10.1%
Upper Back
7.5%
Front Delts
7.5%
Triceps
7.5%
Quadriceps
7.1%
Lats
5.9%
Lower Back
5.5%
Middle Delts
5.3%
Rear Delts
4.7%
Biceps
4.3%
Chest
3.6%
Adductors
2.6%
Calves
2.4%
Forearms
1.3%
Abductors
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Standing Calf Raise
3
10 reps
RPE 8
3
KAS Glute Bridge
3
8-12 reps
RPE 6
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 6
5
Hack Squat
2
8-10 reps
RPE 6
6
Glute Med Kickback
3
12-15 reps
RPE 8
7A
Leg Extension
2
12-15 reps
RPE 8
7B
Lying Leg Curl
2
12-15 reps
RPE 8
8
Hyperextension
3
10-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Standing Calf Raise
3
10 reps
RPE 8
3
KAS Glute Bridge
3
8-12 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 7
5
Hack Squat
2
8-10 reps
RPE 7
6
Glute Med Kickback
3
12-15 reps
RPE 8
7A
Leg Extension
2
12-15 reps
RPE 8
7B
Lying Leg Curl
2
12-15 reps
RPE 8
8
Hyperextension
3
10-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Standing Calf Raise
3
10 reps
RPE 8
3
KAS Glute Bridge
3
8-12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 7.5
5
Hack Squat
2
8-10 reps
RPE 7.5
6
Glute Med Kickback
3
12-15 reps
RPE 8
7A
Leg Extension
2
12-15 reps
RPE 8
7B
Lying Leg Curl
2
12-15 reps
RPE 8
8
Hyperextension
3
10-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Standing Calf Raise
3
10 reps
RPE 8
3
KAS Glute Bridge
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
5
Hack Squat
2
8-10 reps
RPE 8
6
Glute Med Kickback
3
12-15 reps
RPE 9
7A
Leg Extension
2
12-15 reps
RPE 8.5
7B
Lying Leg Curl
2
12-15 reps
RPE 8.5
8
Hyperextension
3
10-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Standing Calf Raise
3
10 reps
RPE 8
3
KAS Glute Bridge
3
8-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8.5
5
Hack Squat
2
8-10 reps
RPE 9
6
Glute Med Kickback
3
12-15 reps
RPE 9
7A
Leg Extension
2
12-15 reps
RPE 9
7B
Lying Leg Curl
2
12-15 reps
RPE 9
8
Hyperextension
3
10-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Standing Calf Raise
3
10 reps
RPE 8
3
KAS Glute Bridge
3
8-12 reps
RPE 6
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 6
5
Hack Squat
3
8-10 reps
RPE 6
6
Glute Med Kickback
3
12-15 reps
RPE 8
7A
Leg Extension
3
12-15 reps
RPE 8
7B
Lying Leg Curl
3
12-15 reps
RPE 8
8
Hyperextension
3
10-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Standing Calf Raise
3
10 reps
RPE 8
3
KAS Glute Bridge
3
8-12 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
5
Hack Squat
3
8-10 reps
RPE 7
6
Glute Med Kickback
3
12-15 reps
RPE 8
7A
Leg Extension
3
12-15 reps
RPE 8
7B
Lying Leg Curl
3
12-15 reps
RPE 8
8
Hyperextension
3
10-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Standing Calf Raise
3
10 reps
RPE 8
3
KAS Glute Bridge
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Hack Squat
3
8-10 reps
RPE 8
6
Glute Med Kickback
3
12-15 reps
RPE 8.5
7A
Leg Extension
3
12-15 reps
RPE 8
7B
Lying Leg Curl
3
12-15 reps
RPE 8
8
Hyperextension
3
10-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Standing Calf Raise
3
10 reps
RPE 8
3
KAS Glute Bridge
3
8-12 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
5
Hack Squat
3
8-10 reps
RPE 8.5
6
Glute Med Kickback
3
12-15 reps
RPE 9
7A
Leg Extension
3
12-15 reps
RPE 8.5
7B
Lying Leg Curl
3
12-15 reps
RPE 8.5
8
Hyperextension
3
10-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Standing Calf Raise
3
10 reps
RPE 8
3
KAS Glute Bridge
3
8-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Hack Squat
3
8-10 reps
RPE 9
6
Glute Med Kickback
3
12-15 reps
RPE 10
7A
Leg Extension
3
12-15 reps
RPE 9
7B
Lying Leg Curl
3
12-15 reps
RPE 9
8
Hyperextension
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-15 reps
RPE 8
2
Bent Leg Raise
3
10-15 reps
RPE 8
3
Inverted Row
3
8-12 reps
RPE 7
4
T-Bar Row
3
8-10 reps
RPE 7
5
Single Arm Row (Cable)
2
10-12 reps
RPE 8
6
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
7A
Shoulder Press (Machine)
3
8-12 reps
RPE 7
7B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
8
Chest Press (Machine)
3
8-10 reps
RPE 7
9A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
9B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-15 reps
RPE 8
2
Bent Leg Raise
3
10-15 reps
RPE 8
3
Inverted Row
3
8-12 reps
RPE 7
4
T-Bar Row
3
8-10 reps
RPE 7
5
Single Arm Row (Cable)
2
10-12 reps
RPE 8
6
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
7A
Shoulder Press (Machine)
3
8-12 reps
RPE 7
7B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
8
Chest Press (Machine)
3
8-10 reps
RPE 7
9A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
9B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-15 reps
RPE 8
2
Bent Leg Raise
3
10-15 reps
RPE 8
3
Inverted Row
3
8-12 reps
RPE 7
4
T-Bar Row
3
8-10 reps
RPE 7
5
Single Arm Row (Cable)
2
10-12 reps
RPE 8
6
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
7A
Shoulder Press (Machine)
3
8-12 reps
RPE 7
7B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
8
Chest Press (Machine)
3
8-10 reps
RPE 7
9A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
9B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-15 reps
RPE 8
2
Bent Leg Raise
3
10-15 reps
RPE 8
3
Inverted Row
3
8-12 reps
RPE 7
4
T-Bar Row
3
8-10 reps
RPE 7
5
Single Arm Row (Cable)
2
10-12 reps
RPE 8
6
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
7A
Shoulder Press (Machine)
3
8-12 reps
RPE 7
7B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
8
Chest Press (Machine)
3
8-10 reps
RPE 7
9A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
9B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-15 reps
RPE 8
2
Bent Leg Raise
3
10-15 reps
RPE 8
3
Inverted Row
3
8-12 reps
RPE 7
4
T-Bar Row
3
8-10 reps
RPE 7
5
Single Arm Row (Cable)
2
10-12 reps
RPE 9
6
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
7A
Shoulder Press (Machine)
3
8-12 reps
RPE 7
7B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
8
Chest Press (Machine)
3
8-10 reps
RPE 7
9A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
9B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-15 reps
RPE 8
2
Bent Leg Raise
3
10-15 reps
RPE 8
3
Inverted Row
3
8-12 reps
RPE 7
4
T-Bar Row
3
8-10 reps
RPE 7
5
Single Arm Row (Cable)
3
10-12 reps
RPE 8
6
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
7A
Shoulder Press (Machine)
3
8-12 reps
RPE 7
7B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
8
Chest Press (Machine)
3
8-10 reps
RPE 7
9A
Bicep Curl (Cable)
4
10-12 reps
RPE 8
9B
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-15 reps
RPE 8
2
Bent Leg Raise
3
10-15 reps
RPE 8
3
Inverted Row
3
8-12 reps
RPE 7
4
T-Bar Row
3
8-10 reps
RPE 7
5
Single Arm Row (Cable)
3
10-12 reps
RPE 8
6
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
7A
Shoulder Press (Machine)
3
8-12 reps
RPE 7
7B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
8
Chest Press (Machine)
3
8-10 reps
RPE 7
9A
Bicep Curl (Cable)
4
10-12 reps
RPE 8
9B
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-15 reps
RPE 8
2
Bent Leg Raise
3
10-15 reps
RPE 8
3
Inverted Row
3
8-12 reps
RPE 8
4
T-Bar Row
3
8-10 reps
RPE 8
5
Single Arm Row (Cable)
3
10-12 reps
RPE 8
6
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
7A
Shoulder Press (Machine)
3
8-12 reps
RPE 8
7B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
8
Chest Press (Machine)
3
8-10 reps
RPE 8
9A
Bicep Curl (Cable)
4
10-12 reps
RPE 8
9B
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-15 reps
RPE 8
2
Bent Leg Raise
3
10-15 reps
RPE 8
3
Inverted Row
3
8-12 reps
RPE 8
4
T-Bar Row
3
8-10 reps
RPE 8
5
Single Arm Row (Cable)
3
10-12 reps
RPE 8
6
Rear Delt Fly (Machine)
4
12-15 reps
RPE 9
7A
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
7B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
8
Chest Press (Machine)
3
8-10 reps
RPE 8
9A
Bicep Curl (Cable)
4
10-12 reps
RPE 8
9B
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-15 reps
RPE 8
2
Bent Leg Raise
3
10-15 reps
RPE 8
3
Inverted Row
3
8-12 reps
RPE 9
4
T-Bar Row
3
8-10 reps
RPE 9
5
Single Arm Row (Cable)
3
10-12 reps
RPE 8
6
Rear Delt Fly (Machine)
4
12-15 reps
RPE 9
7A
Shoulder Press (Machine)
3
8-12 reps
RPE 9
7B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
8
Chest Press (Machine)
3
8-10 reps
RPE 9
9A
Bicep Curl (Cable)
4
10-12 reps
RPE 8
9B
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Seated Calf Raise
3
10 reps
RPE 7
3
Walking Lunge
4
1 reps
-
4
Hip Thrust (Machine)
4
6 reps
RPE 6
5
Belt Squat
3
6-8 reps
RPE 6
6
Step-Up (Weighted)
3
10 reps
RPE 7
7
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
8A
Hip Abductor (Machine)
3
20 reps
RPE 8
8B
Hip Adductor (Machine)
3
20 reps
RPE 8
9
Hyperextension
3
10-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Seated Calf Raise
3
10 reps
RPE 7
3
Walking Lunge
4
1 reps
-
4
Hip Thrust (Machine)
4
6 reps
RPE 7
5
Belt Squat
3
6-8 reps
RPE 7
6
Step-Up (Weighted)
3
10 reps
RPE 7
7
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
8A
Hip Abductor (Machine)
3
20 reps
RPE 8
8B
Hip Adductor (Machine)
3
20 reps
RPE 8
9
Hyperextension
3
10-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Seated Calf Raise
3
10 reps
RPE 7
3
Walking Lunge
4
1 reps
-
4
Hip Thrust (Machine)
4
6 reps
RPE 7.5
5
Belt Squat
3
6-8 reps
RPE 7.5
6
Step-Up (Weighted)
3
10 reps
RPE 7
7
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7.5
8A
Hip Abductor (Machine)
3
20 reps
RPE 8
8B
Hip Adductor (Machine)
3
20 reps
RPE 8
9
Hyperextension
3
10-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Seated Calf Raise
3
10 reps
RPE 7
3
Walking Lunge
4
1 reps
-
4
Hip Thrust (Machine)
4
6 reps
RPE 8
5
Belt Squat
3
6-8 reps
RPE 8
6
Step-Up (Weighted)
3
10 reps
RPE 8
7
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
8A
Hip Abductor (Machine)
3
20 reps
RPE 9
8B
Hip Adductor (Machine)
3
20 reps
RPE 9
9
Hyperextension
3
10-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Seated Calf Raise
3
10 reps
RPE 7
3
Walking Lunge
4
1 reps
-
4
Hip Thrust (Machine)
4
6 reps
RPE 9
5
Belt Squat
3
6-8 reps
RPE 8.5
6
Step-Up (Weighted)
3
10 reps
RPE 8
7
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
8A
Hip Abductor (Machine)
3
20 reps
RPE 9
8B
Hip Adductor (Machine)
3
20 reps
RPE 9
9
Hyperextension
3
10-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Seated Calf Raise
3
10 reps
RPE 7
3
Walking Lunge
4
1 reps
-
4
Hip Thrust (Machine)
4
6 reps
RPE 6
5
Belt Squat
3
6-8 reps
RPE 6
6
Step-Up (Weighted)
3
10 reps
RPE 7
7
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
8A
Hip Abductor (Machine)
3
20 reps
RPE 8
8B
Hip Adductor (Machine)
3
20 reps
RPE 8
9
Hyperextension
3
10-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Seated Calf Raise
3
10 reps
RPE 7
3
Walking Lunge
4
1 reps
-
4
Hip Thrust (Machine)
4
6 reps
RPE 7
5
Belt Squat
3
6-8 reps
RPE 7
6
Step-Up (Weighted)
3
10 reps
RPE 7
7
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
8A
Hip Abductor (Machine)
3
20 reps
RPE 8
8B
Hip Adductor (Machine)
3
20 reps
RPE 8
9
Hyperextension
3
10-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Seated Calf Raise
3
10 reps
RPE 7
3
Walking Lunge
4
1 reps
-
4
Hip Thrust (Machine)
4
6 reps
RPE 8
5
Belt Squat
3
6-8 reps
RPE 7.5
6
Step-Up (Weighted)
3
10 reps
RPE 8
7
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
8A
Hip Abductor (Machine)
3
20 reps
RPE 8
8B
Hip Adductor (Machine)
3
20 reps
RPE 8
9
Hyperextension
3
10-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Seated Calf Raise
3
10 reps
RPE 7
3
Walking Lunge
4
1 reps
-
4
Hip Thrust (Machine)
4
6 reps
RPE 8.5
5
Belt Squat
3
6-8 reps
RPE 8
6
Step-Up (Weighted)
3
10 reps
RPE 8
7
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
8A
Hip Abductor (Machine)
3
20 reps
RPE 9
8B
Hip Adductor (Machine)
3
20 reps
RPE 9
9
Hyperextension
3
10-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Seated Calf Raise
3
10 reps
RPE 7
3
Walking Lunge
4
1 reps
-
4
Hip Thrust (Machine)
4
6 reps
RPE 9
5
Belt Squat
3
6-8 reps
RPE 9
6
Step-Up (Weighted)
3
10 reps
RPE 9
7
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
8A
Hip Abductor (Machine)
3
20 reps
RPE 9
8B
Hip Adductor (Machine)
3
20 reps
RPE 9
9
Hyperextension
3
10-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-15 reps
RPE 8
2
Bent Leg Raise
3
10-15 reps
RPE 8
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
4
Shoulder Press (Machine)
3
8-10 reps
RPE 7
5
Dip (Bodyweight)
3
AMRAP
RPE 7
6A
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
6B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
7
Pendlay Row
3
6-8 reps
RPE 7
8
Seated Row (Cable)
2
12-15 reps
RPE 7
9
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-15 reps
RPE 8
2
Bent Leg Raise
3
10-15 reps
RPE 8
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
4
Shoulder Press (Machine)
3
8-10 reps
RPE 7
5
Dip (Bodyweight)
3
AMRAP
RPE 7
6A
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
6B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
7
Pendlay Row
3
6-8 reps
RPE 7
8
Seated Row (Cable)
2
12-15 reps
RPE 7
9
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-15 reps
RPE 8
2
Bent Leg Raise
3
10-15 reps
RPE 8
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
4
Shoulder Press (Machine)
3
8-10 reps
RPE 7
5
Dip (Bodyweight)
3
AMRAP
RPE 7
6A
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
6B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
7
Pendlay Row
3
6-8 reps
RPE 7
8
Seated Row (Cable)
2
12-15 reps
RPE 7
9
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-15 reps
RPE 8
2
Bent Leg Raise
3
10-15 reps
RPE 8
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
4
Shoulder Press (Machine)
3
8-10 reps
RPE 7
5
Dip (Bodyweight)
3
AMRAP
RPE 7
6A
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
6B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
7
Pendlay Row
3
6-8 reps
RPE 7
8
Seated Row (Cable)
2
12-15 reps
RPE 7
9
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-15 reps
RPE 8
2
Bent Leg Raise
3
10-15 reps
RPE 8
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
4
Shoulder Press (Machine)
3
8-10 reps
RPE 7
5
Dip (Bodyweight)
3
AMRAP
RPE 7
6A
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
6B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
7
Pendlay Row
3
6-8 reps
RPE 7
8
Seated Row (Cable)
2
12-15 reps
RPE 7
9
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-15 reps
RPE 8
2
Bent Leg Raise
3
10-15 reps
RPE 8
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
4
Shoulder Press (Machine)
3
8-10 reps
RPE 7
5
Dip (Bodyweight)
3
AMRAP
RPE 7
6A
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
6B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
7
Pendlay Row
4
6-8 reps
RPE 7
8
Seated Row (Cable)
3
12-15 reps
RPE 7
9
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-15 reps
RPE 8
2
Bent Leg Raise
3
10-15 reps
RPE 8
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
4
Shoulder Press (Machine)
3
8-10 reps
RPE 7
5
Dip (Bodyweight)
3
AMRAP
RPE 7
6A
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
6B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
7
Pendlay Row
4
6-8 reps
RPE 7
8
Seated Row (Cable)
3
12-15 reps
RPE 8
9
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-15 reps
RPE 8
2
Bent Leg Raise
3
10-15 reps
RPE 8
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Shoulder Press (Machine)
3
8-10 reps
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 7
6A
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
6B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
7
Pendlay Row
4
6-8 reps
RPE 8
8
Seated Row (Cable)
3
12-15 reps
RPE 8
9
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-15 reps
RPE 8
2
Bent Leg Raise
3
10-15 reps
RPE 8
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Shoulder Press (Machine)
3
8-10 reps
RPE 8
5
Dip (Bodyweight)
3
AMRAP
RPE 7
6A
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
6B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
7
Pendlay Row
4
6-8 reps
RPE 8
8
Seated Row (Cable)
3
12-15 reps
RPE 9
9
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-15 reps
RPE 8
2
Bent Leg Raise
3
10-15 reps
RPE 8
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
4
Shoulder Press (Machine)
3
8-10 reps
RPE 9
5
Dip (Bodyweight)
3
AMRAP
RPE 7
6A
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
6B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
7
Pendlay Row
4
6-8 reps
RPE 9
8
Seated Row (Cable)
3
12-15 reps
RPE 9
9
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
2
Standing Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
KAS Glute Bridge
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@6
@6
4
Romanian Deadlift (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@6
@6
5
Hack Squat
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@6
6
Glute Med Kickback
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
7A
Leg Extension
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
7B
Lying Leg Curl
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
8
Hyperextension
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
-
-
-
Day 2
1
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
2
Bent Leg Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
3
Inverted Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
4
T-Bar Row
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
5
Single Arm Row (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
6
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
@8
7A
Shoulder Press (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
7B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
8
Chest Press (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
9A
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
9B
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
Day 3
1
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
2
Seated Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
3
Walking Lunge
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
-
-
-
-
4
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@6
@6
@6
@6
5
Belt Squat
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@6
@6
@6
6
Step-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
7
B-Stance Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
8A
Hip Abductor (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8
8B
Hip Adductor (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8
9
Hyperextension
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
-
-
-
Day 4
1
Cable Crunch
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
2
Bent Leg Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7
@7
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
5
Dip (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@7
@7
@7
6A
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
@8
6B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
@8
7
Pendlay Row
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7
@7
8
Seated Row (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@7
9
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7
@7