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Hourglass Blueprint

by Shana P.

Program Description

Hip dominant lower body work, unilateral leg exercises, upper-body shaping, and conditioning that supports fat loss without sacrificing curves. 8-12 weeks per cycle, can be repeated with load/rep/progression adjustments. Weekly Split (Strength 4 days + Optional Cardio 1-2 days) Day 1: Glutes/Hinge Day 2: Upper Pull + Shoulders Day 3 :Glutes/Unilateral Legs Day 4: Upper Push + Arms Day 5-6: Conditioning/Cardio Lift Tempo 3-1-1-0 (Hip Thrust 2-2-1-1) Progression: Primary lifts - add reps to top of range then load + 5-10lbs Unilateral/accessory lifts - add reps first Deload - every 6-8 weeks cut volume by 50%

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 31, 2026 10:18
  • Last Edited
    Feb 10, 2026 02:32
Muscle Engagement
Front
Back
MuscleSet
Glutes
21.3%
Hamstrings
15.7%
Quadriceps
11.3%
Abs
10%
Upper Back
8.7%
Lower Back
6.1%
Lats
6.1%
Biceps
5.7%
Triceps
5.2%
Rear Delts
2.6%
Chest
2.6%
Front Delts
2.6%
Forearms
1.3%
Cardio
0.9%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Pull Through (Cable)
3
12-15 reps
RPE 8
5
Hip Abduction
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Pull Through (Cable)
3
12-15 reps
RPE 8
5
Hip Abduction
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Pull Through (Cable)
3
12-15 reps
RPE 8
5
Hip Abduction
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Pull Through (Cable)
3
12-15 reps
RPE 8
5
Hip Abduction
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Pull Through (Cable)
3
12-15 reps
RPE 8
5
Hip Abduction
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Pull Through (Cable)
3
12-15 reps
RPE 8
5
Hip Abduction
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
RPE 4
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 4
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 4
4
Pull Through (Cable)
3
12-15 reps
RPE 4
5
Hip Abduction
3
15-20 reps
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Pull Through (Cable)
3
12-15 reps
RPE 8
5
Hip Abduction
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Pull Through (Cable)
3
12-15 reps
RPE 8
5
Hip Abduction
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Pull Through (Cable)
3
12-15 reps
RPE 8
5
Hip Abduction
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Pull Through (Cable)
3
12-15 reps
RPE 8
5
Hip Abduction
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Pull Through (Cable)
3
12-15 reps
RPE 8
5
Hip Abduction
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
3
Lean-Away Lateral Raise
4
12-15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5
Pallof Press
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
3
Lean-Away Lateral Raise
4
12-15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5
Pallof Press
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
3
Lean-Away Lateral Raise
4
12-15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5
Pallof Press
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
3
Lean-Away Lateral Raise
4
12-15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5
Pallof Press
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
3
Lean-Away Lateral Raise
4
12-15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5
Pallof Press
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
3
Lean-Away Lateral Raise
4
12-15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5
Pallof Press
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 4
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 4
3
Lean-Away Lateral Raise
4
12-15 reps
RPE 4
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 4
5
Pallof Press
3
10-12 reps
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
3
Lean-Away Lateral Raise
4
12-15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5
Pallof Press
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
3
Lean-Away Lateral Raise
4
12-15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5
Pallof Press
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
3
Lean-Away Lateral Raise
4
12-15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5
Pallof Press
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
3
Lean-Away Lateral Raise
4
12-15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5
Pallof Press
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
3
Lean-Away Lateral Raise
4
12-15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5
Pallof Press
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
4
8 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
3
12-15 reps
RPE 8
4
Glute Kickback (Cable)
3
15-20 reps
RPE 8
5
Backward Walk
1
5-8 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
4
8 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
3
12-15 reps
RPE 8
4
Glute Kickback (Cable)
3
15-20 reps
RPE 8
5
Backward Walk
1
5-8 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
4
8 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
3
12-15 reps
RPE 8
4
Glute Kickback (Cable)
3
15-20 reps
RPE 8
5
Backward Walk
1
5-8 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
4
8 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
3
12-15 reps
RPE 8
4
Glute Kickback (Cable)
3
15-20 reps
RPE 8
5
Backward Walk
1
5-8 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
4
8 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
3
12-15 reps
RPE 8
4
Glute Kickback (Cable)
3
15-20 reps
RPE 8
5
Backward Walk
1
5-8 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
4
8 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
3
12-15 reps
RPE 8
4
Glute Kickback (Cable)
3
15-20 reps
RPE 8
5
Backward Walk
1
5-8 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
4
8 reps
RPE 4
2
Step-Up (Weighted)
3
10 reps
RPE 4
3
Hip Thrust (Barbell)
3
12-15 reps
RPE 4
4
Glute Kickback (Cable)
3
15-20 reps
RPE 4
5
Backward Walk
1
5-8 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
4
8 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
3
12-15 reps
RPE 8
4
Glute Kickback (Cable)
3
15-20 reps
RPE 8
5
Backward Walk
1
5-8 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
4
8 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
3
12-15 reps
RPE 8
4
Glute Kickback (Cable)
3
15-20 reps
RPE 8
5
Backward Walk
1
5-8 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
4
8 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
3
12-15 reps
RPE 8
4
Glute Kickback (Cable)
3
15-20 reps
RPE 8
5
Backward Walk
1
5-8 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
4
8 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
3
12-15 reps
RPE 8
4
Glute Kickback (Cable)
3
15-20 reps
RPE 8
5
Backward Walk
1
5-8 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
4
8 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
3
12-15 reps
RPE 8
4
Glute Kickback (Cable)
3
15-20 reps
RPE 8
5
Backward Walk
1
5-8 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Over Head Press (Single Arm)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Lateral Raise Mechanical Drop-Set
2
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Over Head Press (Single Arm)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Lateral Raise Mechanical Drop-Set
2
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Over Head Press (Single Arm)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Lateral Raise Mechanical Drop-Set
2
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Over Head Press (Single Arm)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Lateral Raise Mechanical Drop-Set
2
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Over Head Press (Single Arm)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Lateral Raise Mechanical Drop-Set
2
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Over Head Press (Single Arm)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Lateral Raise Mechanical Drop-Set
2
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 4
2
Over Head Press (Single Arm)
3
8-10 reps
RPE 4
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 4
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 4
5
Lateral Raise Mechanical Drop-Set
2
1 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Over Head Press (Single Arm)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Lateral Raise Mechanical Drop-Set
2
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Over Head Press (Single Arm)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Lateral Raise Mechanical Drop-Set
2
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Over Head Press (Single Arm)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Lateral Raise Mechanical Drop-Set
2
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Over Head Press (Single Arm)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Lateral Raise Mechanical Drop-Set
2
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Over Head Press (Single Arm)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Lateral Raise Mechanical Drop-Set
2
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Hip Thrust (Barbell)
4 Sets
6-8 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
4
Pull Through (Cable)
3 Sets
12-15 Reps
@8
5
Hip Abduction
3 Sets
15-20 Reps
@8
Day 2
1
Lat Pulldown
4 Sets
8-10 Reps
@8
2
Chest Supported Row (Dumbbell)
3 Sets
10-12 Reps
@8
3
Lean-Away Lateral Raise
4 Sets
12-15 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8
5
Pallof Press
3 Sets
10-12 Reps
@8
Day 3
1
Single Leg Romanian Deadlift
4 Sets
8 Reps
@8
2
Step-Up (Weighted)
3 Sets
10 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
12-15 Reps
@8
4
Glute Kickback (Cable)
3 Sets
15-20 Reps
@8
5
Backward Walk
1 Set
5-8 mins
@5
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
2
Over Head Press (Single Arm)
3 Sets
8-10 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@8
5
Lateral Raise Mechanical Drop-Set
2 Sets
1 Reps
@10
Day 5
1
Cardio (Zone 2)
1 Set
30-45 mins
-