X-frame blueprint

The purpose of this program is to systematically build an X-frame physique - a classic aesthetic shape defined by 
-Wide, round delts
-A broad upper back and lats
-A tight muscular waist
-Strong, full glutes and legs that support the overall shape. 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Seated Lateral Raise (Dumbell) 10-15 Reps

Overhead Press (Smith Machine) 6-10 Reps

Incline Y Raise 12-15 Reps

Low Incline Chest Press 8-12 Reps

Chest Supported (Neutral Grip) Row 8-12 Reps

Single Arm Cable Pull Down 10-15 Reps

High To Low Cable Fly 10-15 Reps

T Bar Row 6-10 Reps

Wide Neutral Grip Lat Pull Down 8-12

Chest Supported Row 8-12

Straight Arm Pulldown 12-15 Reps

Incline Curl (Dumbbell) 8-12 Reps

Bicep Cable Curl (12-15)

Seated Leg Curl 8-12 Reps

Romanian Deadlift 6-10 Reps

Glute Step Ups 8-12 Reps

Leg Press (Glute/Adductor Biased) 10-15 Reps

Hyperextension (Glute Focused) 12-15 Reps

Calf Raise (15-20)

Bicep Curl (Cable) 10-12

Tricep Pushdown 10-15 

DB Lateral Raise (Pump Style) 15-20

Chest Fly (Machine) 12-15

Chest Press (Machine) 12-15 

Rear Delt Fly (Machine) 12-15

Hammer Curl 10-12

Overhead Cable Tricep Extension 10-15

Leg Press-Quad Sweep Focus 8-12

Glute Biased Step Ups (Smith Machine) 6-8 Reps

Romanian Deadlift 6-10

Leg Extensions 10-15

Abductor Machine (Pump Finisher)

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