The X-Frame builder

**The X-Frame Builder** is an 8-week program designed to sculpt your upper body and lower body with a focus on building a powerful physique. With 40 days of targeted workouts, you'll engage in a variety of exercises including incline bench presses, lateral raises, and leg curls, all tailored to enhance muscle definition and strength. Each session lasts approximately 70 minutes, making it perfect for those ready to commit to serious muscle sculpting. Get ready to transform your body and achieve that X-frame look!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

3 sec eccentric on incline smith
2 sec squeeze on low-high cable fly
Partials on last set db lateral

Incline Bench Press (Smith Machine)

Low-High Cable Fly

Incline db press (neutral grip)

One Arm Lateral Raise (Cable)

Lateral Raise (Dumbbell)

Lateral Raise (Machine)

Overhead Tricep Extension (Cable)

Tricep Pushdown (Cable)

Upper chest/ side delts

This days is sweep focused (outter thigh), CONTROL ECCENTRIC!

Hack Squat

Goblet Squat

Leg Press (45 Degrees)

Sissy Squat

Leg Extension

Quads 

Lat Pulldown (Neutral Grip)

Lat Pulldown (Single Arm)

Chest Supported Row (Machine)

Seated Row (Cable)

Reverse Pec Deck

Rear Delt Fly (Cable)

Incline Curl (Dumbbell)

Face Away Cable Curl

Back/ rear delts

Cable Y Raise

Seated Military Press (Smith Machine)

Rear Delt Fly (Dumbbell)

Face Pull

X-Frame day (shoulders)

Lying Leg Curl

Leg Curl

Romanian Deadlift (Dumbbell)

Hip Thrust (Machine)

Hip Adductor (Machine)

Hamstrings/Glutes

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