HOURGLASS PROTOCOL

by Tyrin B.

18 athletes joined

Program Description

YOU WANT A SLIM WAIST AND A FAT ASS? Well, this program is designed to help with that, the aim of this program is to help with attaining an hourglass shaped physique many strive for. By putting a lot of focus on building the shoulders, back and legs, we’ll be able to carve out a pretty good shape for an hourglass physique. That said, this is still going to be a full body program, I don’t care how much bench press sucks how much squatting sucks, you’re gonna do it.

Program Overview

Level

Novice

Goal

Bodybuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

60 minutes

Created

Dec 22, 2023 05:07

Last Edited

Jul 19, 2024 04:53

Day 1

Romanian Deadlift (Barbell)

2 Sets

1 Set

6-8 Reps

8-12 Reps

Reverse Lunge (Dumbbell)

2 Sets

1 Set

8-12 Reps

Leg Curl

3 Sets

AMRAP

@10

Hip Abductor (Machine)

2 Sets

8-12 Reps

Glute Kickback

2 Sets

8-12 Reps

Day 2

Incline Bench Press (Dumbbell)

2 Sets

1 Set

8-12 Reps

Chest Press (Machine)

2 Sets

6-8 Reps

Pec Deck (Machine)

2 Sets

12-15 Reps

One Arm Lateral Raise (Cable)

2 Sets

8-12 Reps

12-15 Reps

Day 3

Chest Supported Row (Machine)

2 Sets

1 Set

6-8 Reps

8-12 Reps

Lat Pulldown

1 Set

2 Sets

8-12 Reps

Single Arm Row (Dumbbell)

2 Sets

1 Set

6-8 Reps

8-12 Reps

Rear Delt Fly (Machine)

2 Sets

8-12 Reps

12-15 Reps

Day 4

Squat (Barbell)

2 Sets

6-8 Reps

Leg Press

1 Set

8-12 Reps

Hip Adductor (Machine)

2 Sets

8-12 Reps

Leg Extension

2 Sets

AMRAP

@10

Sissy Squat

2 Sets

AMRAP

@10

Day 5

Bicep Curl (Cable)

2 Sets

1 Set

6-8 Reps

Skull Crusher

2 Sets

1 Set

6-8 Reps

Incline Curl (Dumbbell)

2 Sets

1 Set

8-12 Reps

V-Handle Tricep Pushdown (Cable)

2 Sets

1 Set

8-12 Reps

Hammer Curl

2 Sets

8+ Reps

@9-10

Lateral Raise (Dumbbell)

2 Sets

8-12 Reps

@10

Rear Delt Fly (Dumbbell)

2 Sets

12-15 Reps

@10