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HOURGLASS PROTOCOL

by Tyrin B.
31 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
    Jun 18, 2025 10:40

Summary

Transform your physique with the HOURGLASS PROTOCOL, a comprehensive 12-week program designed to sculpt your body through targeted workouts five days a week. This program focuses on key muscle groups, including hamstrings, glutes, back, and rear delts, utilizing a mix of free weights and machines to maximize your gains. Each session combines strength and hypertrophy training, ensuring you build muscle while enhancing your overall strength. Get ready to embrace your best shape and feel empowered every step of the way!
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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
Romanian Deadlift (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Reverse Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Leg Curl
3
AMRAP
RPE 10
4
Hip Abductor (Machine)
2
8-12 reps
RPE 9
5
Glute Kickback
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Reverse Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Leg Curl
3
AMRAP
RPE 10
4
Hip Abductor (Machine)
2
8-12 reps
RPE 9
5
Glute Kickback
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Reverse Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Leg Curl
3
AMRAP
RPE 10
4
Hip Abductor (Machine)
2
8-12 reps
RPE 9
5
Glute Kickback
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Reverse Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Leg Curl
3
AMRAP
RPE 10
4
Hip Abductor (Machine)
2
8-12 reps
RPE 9
5
Glute Kickback
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Reverse Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Leg Curl
3
AMRAP
RPE 10
4
Hip Abductor (Machine)
2
8-12 reps
RPE 9
5
Glute Kickback
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Reverse Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Leg Curl
3
AMRAP
RPE 10
4
Hip Abductor (Machine)
2
8-12 reps
RPE 9
5
Glute Kickback
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Reverse Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Leg Curl
3
AMRAP
RPE 10
4
Hip Abductor (Machine)
2
8-12 reps
RPE 9
5
Glute Kickback
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Reverse Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Leg Curl
3
AMRAP
RPE 10
4
Hip Abductor (Machine)
2
8-12 reps
RPE 9
5
Glute Kickback
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Reverse Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Leg Curl
3
AMRAP
RPE 10
4
Hip Abductor (Machine)
2
8-12 reps
RPE 9
5
Glute Kickback
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Reverse Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Leg Curl
3
AMRAP
RPE 10
4
Hip Abductor (Machine)
2
8-12 reps
RPE 9
5
Glute Kickback
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Reverse Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Leg Curl
3
AMRAP
RPE 10
4
Hip Abductor (Machine)
2
8-12 reps
RPE 9
5
Glute Kickback
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Reverse Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Leg Curl
3
AMRAP
RPE 10
4
Hip Abductor (Machine)
2
8-12 reps
RPE 9
5
Glute Kickback
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
6-8 reps
RPE 8
3
Pec Deck (Machine)
2
12-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Single Arm Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
4
Rear Delt Fly (Machine)
2
2
8-12 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Single Arm Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
4
Rear Delt Fly (Machine)
2
2
8-12 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Single Arm Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
4
Rear Delt Fly (Machine)
2
2
8-12 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Single Arm Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
4
Rear Delt Fly (Machine)
2
2
8-12 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Single Arm Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
4
Rear Delt Fly (Machine)
2
2
8-12 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Single Arm Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
4
Rear Delt Fly (Machine)
2
2
8-12 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Single Arm Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
4
Rear Delt Fly (Machine)
2
2
8-12 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Single Arm Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
4
Rear Delt Fly (Machine)
2
2
8-12 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Single Arm Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
4
Rear Delt Fly (Machine)
2
2
8-12 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Single Arm Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
4
Rear Delt Fly (Machine)
2
2
8-12 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Single Arm Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
4
Rear Delt Fly (Machine)
2
2
8-12 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Single Arm Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
4
Rear Delt Fly (Machine)
2
2
8-12 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
6-8 reps
RPE 8
3
Pec Deck (Machine)
2
12-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
6-8 reps
RPE 8
3
Pec Deck (Machine)
2
12-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
6-8 reps
RPE 8
3
Pec Deck (Machine)
2
12-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
6-8 reps
RPE 8
3
Pec Deck (Machine)
2
12-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
6-8 reps
RPE 8
3
Pec Deck (Machine)
2
12-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
6-8 reps
RPE 8
3
Pec Deck (Machine)
2
12-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
6-8 reps
RPE 8
3
Pec Deck (Machine)
2
12-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
6-8 reps
RPE 8
3
Pec Deck (Machine)
2
12-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
6-8 reps
RPE 8
3
Pec Deck (Machine)
2
12-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
6-8 reps
RPE 8
3
Pec Deck (Machine)
2
12-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
6-8 reps
RPE 8
3
Pec Deck (Machine)
2
12-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Leg Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Sissy Squat
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Leg Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Sissy Squat
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Leg Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Sissy Squat
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Leg Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Sissy Squat
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Leg Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Sissy Squat
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Leg Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Sissy Squat
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Leg Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Sissy Squat
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Leg Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Sissy Squat
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Leg Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Sissy Squat
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Leg Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Sissy Squat
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Leg Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Sissy Squat
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Leg Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Sissy Squat
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Skull Crusher
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hammer Curl
2
8+ reps
RPE 9-10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Skull Crusher
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hammer Curl
2
8+ reps
RPE 9-10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Skull Crusher
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hammer Curl
2
8+ reps
RPE 9-10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Skull Crusher
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hammer Curl
2
8+ reps
RPE 9-10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Skull Crusher
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hammer Curl
2
8+ reps
RPE 9-10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Skull Crusher
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hammer Curl
2
8+ reps
RPE 9-10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Skull Crusher
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hammer Curl
2
8+ reps
RPE 9-10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Skull Crusher
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hammer Curl
2
8+ reps
RPE 9-10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Skull Crusher
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hammer Curl
2
8+ reps
RPE 9-10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Skull Crusher
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hammer Curl
2
8+ reps
RPE 9-10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Skull Crusher
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hammer Curl
2
8+ reps
RPE 9-10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Skull Crusher
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hammer Curl
2
8+ reps
RPE 9-10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 10
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