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HOURGLASS PROTOCOL
by Tyrin B.
17 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
May 30, 2024 05:05
down_app
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Reverse Lunge (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Leg Curl
3 Sets
AMRAP
@10
4
Hip Abductor (Machine)
2 Sets
8-12 Reps
@9
5
Glute Kickback
2 Sets
8-12 Reps
@9
Day 2
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Chest Press (Machine)
2 Sets
6-8 Reps
@8
3
Pec Deck (Machine)
2 Sets
12-15 Reps
@9
4
One Arm Lateral Raise (Cable)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
@8
@9
Day 3
1
Chest Supported Row (Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
3
Single Arm Row (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
4
Rear Delt Fly (Machine)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
@9
@9
Day 4
1
Squat (Barbell)
2 Sets
6-8 Reps
@8
2
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
@9
4
Leg Extension
2 Sets
AMRAP
@10
5
Sissy Squat
2 Sets
AMRAP
@10
Day 5
1
Bicep Curl (Cable)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Skull Crusher
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Hammer Curl
2 Sets
8+ Reps
@9-10
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
7
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
@10
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Reverse Lunge (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Leg Curl
3 Sets
AMRAP
@10
4
Hip Abductor (Machine)
2 Sets
8-12 Reps
@9
5
Glute Kickback
2 Sets
8-12 Reps
@9
Day 2
1
Chest Supported Row (Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
3
Single Arm Row (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
4
Rear Delt Fly (Machine)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
@9
@9
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Chest Press (Machine)
2 Sets
6-8 Reps
@8
3
Pec Deck (Machine)
2 Sets
12-15 Reps
@9
4
One Arm Lateral Raise (Cable)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
@8
@9
Day 4
1
Squat (Barbell)
2 Sets
6-8 Reps
@8
2
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
@9
4
Leg Extension
2 Sets
AMRAP
@10
5
Sissy Squat
2 Sets
AMRAP
@10
Day 5
1
Bicep Curl (Cable)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Skull Crusher
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Hammer Curl
2 Sets
8+ Reps
@9-10
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
7
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
@10
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Reverse Lunge (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Leg Curl
3 Sets
AMRAP
@10
4
Hip Abductor (Machine)
2 Sets
8-12 Reps
@9
5
Glute Kickback
2 Sets
8-12 Reps
@9
Day 2
1
Chest Supported Row (Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
3
Single Arm Row (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
4
Rear Delt Fly (Machine)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
@9
@9
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Chest Press (Machine)
2 Sets
6-8 Reps
@8
3
Pec Deck (Machine)
2 Sets
12-15 Reps
@9
4
One Arm Lateral Raise (Cable)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
@8
@9
Day 4
1
Squat (Barbell)
2 Sets
6-8 Reps
@8
2
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
@9
4
Leg Extension
2 Sets
AMRAP
@10
5
Sissy Squat
2 Sets
AMRAP
@10
Day 5
1
Bicep Curl (Cable)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Skull Crusher
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Hammer Curl
2 Sets
8+ Reps
@9-10
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
7
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
@10
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Reverse Lunge (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Leg Curl
3 Sets
AMRAP
@10
4
Hip Abductor (Machine)
2 Sets
8-12 Reps
@9
5
Glute Kickback
2 Sets
8-12 Reps
@9
Day 2
1
Chest Supported Row (Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
3
Single Arm Row (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
4
Rear Delt Fly (Machine)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
@9
@9
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Chest Press (Machine)
2 Sets
6-8 Reps
@8
3
Pec Deck (Machine)
2 Sets
12-15 Reps
@9
4
One Arm Lateral Raise (Cable)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
@8
@9
Day 4
1
Squat (Barbell)
2 Sets
6-8 Reps
@8
2
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
@9
4
Leg Extension
2 Sets
AMRAP
@10
5
Sissy Squat
2 Sets
AMRAP
@10
Day 5
1
Bicep Curl (Cable)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Skull Crusher
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Hammer Curl
2 Sets
8+ Reps
@9-10
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
7
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
@10
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Reverse Lunge (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Leg Curl
3 Sets
AMRAP
@10
4
Hip Abductor (Machine)
2 Sets
8-12 Reps
@9
5
Glute Kickback
2 Sets
8-12 Reps
@9
Day 2
1
Chest Supported Row (Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
3
Single Arm Row (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
4
Rear Delt Fly (Machine)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
@9
@9
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Chest Press (Machine)
2 Sets
6-8 Reps
@8
3
Pec Deck (Machine)
2 Sets
12-15 Reps
@9
4
One Arm Lateral Raise (Cable)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
@8
@9
Day 4
1
Squat (Barbell)
2 Sets
6-8 Reps
@8
2
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
@9
4
Leg Extension
2 Sets
AMRAP
@10
5
Sissy Squat
2 Sets
AMRAP
@10
Day 5
1
Bicep Curl (Cable)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Skull Crusher
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Hammer Curl
2 Sets
8+ Reps
@9-10
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
7
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
@10
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Reverse Lunge (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Leg Curl
3 Sets
AMRAP
@10
4
Hip Abductor (Machine)
2 Sets
8-12 Reps
@9
5
Glute Kickback
2 Sets
8-12 Reps
@9
Day 2
1
Chest Supported Row (Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
3
Single Arm Row (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
4
Rear Delt Fly (Machine)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
@9
@9
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Chest Press (Machine)
2 Sets
6-8 Reps
@8
3
Pec Deck (Machine)
2 Sets
12-15 Reps
@9
4
One Arm Lateral Raise (Cable)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
@8
@9
Day 4
1
Squat (Barbell)
2 Sets
6-8 Reps
@8
2
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
@9
4
Leg Extension
2 Sets
AMRAP
@10
5
Sissy Squat
2 Sets
AMRAP
@10
Day 5
1
Bicep Curl (Cable)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Skull Crusher
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Hammer Curl
2 Sets
8+ Reps
@9-10
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
7
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
@10
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Reverse Lunge (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Leg Curl
3 Sets
AMRAP
@10
4
Hip Abductor (Machine)
2 Sets
8-12 Reps
@9
5
Glute Kickback
2 Sets
8-12 Reps
@9
Day 2
1
Chest Supported Row (Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
3
Single Arm Row (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
4
Rear Delt Fly (Machine)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
@9
@9
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Chest Press (Machine)
2 Sets
6-8 Reps
@8
3
Pec Deck (Machine)
2 Sets
12-15 Reps
@9
4
One Arm Lateral Raise (Cable)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
@8
@9
Day 4
1
Squat (Barbell)
2 Sets
6-8 Reps
@8
2
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
@9
4
Leg Extension
2 Sets
AMRAP
@10
5
Sissy Squat
2 Sets
AMRAP
@10
Day 5
1
Bicep Curl (Cable)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Skull Crusher
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Hammer Curl
2 Sets
8+ Reps
@9-10
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
7
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
@10
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Reverse Lunge (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Leg Curl
3 Sets
AMRAP
@10
4
Hip Abductor (Machine)
2 Sets
8-12 Reps
@9
5
Glute Kickback
2 Sets
8-12 Reps
@9
Day 2
1
Chest Supported Row (Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
3
Single Arm Row (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
4
Rear Delt Fly (Machine)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
@9
@9
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Chest Press (Machine)
2 Sets
6-8 Reps
@8
3
Pec Deck (Machine)
2 Sets
12-15 Reps
@9
4
One Arm Lateral Raise (Cable)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
@8
@9
Day 4
1
Squat (Barbell)
2 Sets
6-8 Reps
@8
2
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
@9
4
Leg Extension
2 Sets
AMRAP
@10
5
Sissy Squat
2 Sets
AMRAP
@10
Day 5
1
Bicep Curl (Cable)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Skull Crusher
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Hammer Curl
2 Sets
8+ Reps
@9-10
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
7
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
@10
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Reverse Lunge (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Leg Curl
3 Sets
AMRAP
@10
4
Hip Abductor (Machine)
2 Sets
8-12 Reps
@9
5
Glute Kickback
2 Sets
8-12 Reps
@9
Day 2
1
Chest Supported Row (Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
3
Single Arm Row (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
4
Rear Delt Fly (Machine)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
@9
@9
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Chest Press (Machine)
2 Sets
6-8 Reps
@8
3
Pec Deck (Machine)
2 Sets
12-15 Reps
@9
4
One Arm Lateral Raise (Cable)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
@8
@9
Day 4
1
Squat (Barbell)
2 Sets
6-8 Reps
@8
2
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
@9
4
Leg Extension
2 Sets
AMRAP
@10
5
Sissy Squat
2 Sets
AMRAP
@10
Day 5
1
Bicep Curl (Cable)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Skull Crusher
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Hammer Curl
2 Sets
8+ Reps
@9-10
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
7
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
@10
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Reverse Lunge (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Leg Curl
3 Sets
AMRAP
@10
4
Hip Abductor (Machine)
2 Sets
8-12 Reps
@9
5
Glute Kickback
2 Sets
8-12 Reps
@9
Day 2
1
Chest Supported Row (Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
3
Single Arm Row (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
4
Rear Delt Fly (Machine)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
@9
@9
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Chest Press (Machine)
2 Sets
6-8 Reps
@8
3
Pec Deck (Machine)
2 Sets
12-15 Reps
@9
4
One Arm Lateral Raise (Cable)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
@8
@9
Day 4
1
Squat (Barbell)
2 Sets
6-8 Reps
@8
2
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
@9
4
Leg Extension
2 Sets
AMRAP
@10
5
Sissy Squat
2 Sets
AMRAP
@10
Day 5
1
Bicep Curl (Cable)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Skull Crusher
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Hammer Curl
2 Sets
8+ Reps
@9-10
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
7
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
@10
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Reverse Lunge (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Leg Curl
3 Sets
AMRAP
@10
4
Hip Abductor (Machine)
2 Sets
8-12 Reps
@9
5
Glute Kickback
2 Sets
8-12 Reps
@9
Day 2
1
Chest Supported Row (Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
3
Single Arm Row (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
4
Rear Delt Fly (Machine)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
@9
@9
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Chest Press (Machine)
2 Sets
6-8 Reps
@8
3
Pec Deck (Machine)
2 Sets
12-15 Reps
@9
4
One Arm Lateral Raise (Cable)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
@8
@9
Day 4
1
Squat (Barbell)
2 Sets
6-8 Reps
@8
2
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
@9
4
Leg Extension
2 Sets
AMRAP
@10
5
Sissy Squat
2 Sets
AMRAP
@10
Day 5
1
Bicep Curl (Cable)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Skull Crusher
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Hammer Curl
2 Sets
8+ Reps
@9-10
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
7
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
@10
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Reverse Lunge (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Leg Curl
3 Sets
AMRAP
@10
4
Hip Abductor (Machine)
2 Sets
8-12 Reps
@9
5
Glute Kickback
2 Sets
8-12 Reps
@9
Day 2
1
Chest Supported Row (Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
3
Single Arm Row (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
4
Rear Delt Fly (Machine)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
@9
@9
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Chest Press (Machine)
2 Sets
6-8 Reps
@8
3
Pec Deck (Machine)
2 Sets
12-15 Reps
@9
4
One Arm Lateral Raise (Cable)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
@8
@9
Day 4
1
Squat (Barbell)
2 Sets
6-8 Reps
@8
2
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
@9
4
Leg Extension
2 Sets
AMRAP
@10
5
Sissy Squat
2 Sets
AMRAP
@10
Day 5
1
Bicep Curl (Cable)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Skull Crusher
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Hammer Curl
2 Sets
8+ Reps
@9-10
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
7
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
@10