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Women hourglass
by Bankai A.
227 athletes joined
Program Description
For women who wants the hourglass physique
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
120 minutes
Created
Jan 10, 2024 10:14
Last Edited
Jun 13, 2024 01:47
down_app
Week 1
1 / 6 Weeks
Day 3
1
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
2
Single Leg Hip Thrust
3 Sets
8-12 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
10-20 Reps
4
Hyperextension
3 Sets
8-12 Reps
@8
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
@8
6
Cable Crunch
3 Sets
8-15 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
Shoulder Press (Machine)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
6
Tricep Kickback
3 Sets
10-20 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
Shoulder Press (Machine)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
6
Tricep Kickback
3 Sets
10-20 Reps
Day 6
1
Squat (Smith Machine)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
4
Hyperextension
3 Sets
10-15 Reps
@8
5
Leg Extension
3 Sets
10-20 Reps
6
Lying Leg Raise
3 Sets
8-12 Reps
Day 5
1
Chin-Up (Assisted)
3 Sets
8-12 Reps
@8
2
Seated Row (Cable)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Standing Pullover (Cable)
3 Sets
12-15 Reps
@8
5
Face Pull
3 Sets
10-15 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
7
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 2
1
Chin-Up (Assisted)
3 Sets
8-12 Reps
@8
2
Seated Row (Cable)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Standing Pullover (Cable)
3 Sets
12-15 Reps
@8
5
Face Pull
3 Sets
10-15 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
7
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
Shoulder Press (Machine)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
6
Tricep Kickback
3 Sets
10-20 Reps
Day 2
1
Chin-Up (Assisted)
3 Sets
8-12 Reps
@8
2
Seated Row (Cable)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Standing Pullover (Cable)
3 Sets
12-15 Reps
@8
5
Face Pull
3 Sets
10-15 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
7
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 3
1
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
2
Single Leg Hip Thrust
3 Sets
8-12 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
10-20 Reps
4
Hyperextension
3 Sets
8-12 Reps
@8
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
@8
6
Cable Crunch
3 Sets
8-15 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
Shoulder Press (Machine)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
6
Tricep Kickback
3 Sets
10-20 Reps
Day 5
1
Chin-Up (Assisted)
3 Sets
8-12 Reps
@8
2
Seated Row (Cable)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Standing Pullover (Cable)
3 Sets
12-15 Reps
@8
5
Face Pull
3 Sets
10-15 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
7
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 6
1
Squat (Smith Machine)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
4
Hyperextension
3 Sets
10-15 Reps
@8
5
Leg Extension
3 Sets
10-20 Reps
6
Lying Leg Raise
3 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
Shoulder Press (Machine)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
6
Tricep Kickback
3 Sets
10-20 Reps
Day 2
1
Chin-Up (Assisted)
3 Sets
8-12 Reps
@8
2
Seated Row (Cable)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Standing Pullover (Cable)
3 Sets
12-15 Reps
@8
5
Face Pull
3 Sets
10-15 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
7
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 3
1
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
2
Single Leg Hip Thrust
3 Sets
8-12 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
10-20 Reps
4
Hyperextension
3 Sets
8-12 Reps
@8
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
@8
6
Cable Crunch
3 Sets
8-15 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
Shoulder Press (Machine)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
6
Tricep Kickback
3 Sets
10-20 Reps
Day 5
1
Chin-Up (Assisted)
3 Sets
8-12 Reps
@8
2
Seated Row (Cable)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Standing Pullover (Cable)
3 Sets
12-15 Reps
@8
5
Face Pull
3 Sets
10-15 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
7
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 6
1
Squat (Smith Machine)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
4
Hyperextension
3 Sets
10-15 Reps
@8
5
Leg Extension
3 Sets
10-20 Reps
6
Lying Leg Raise
3 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
Shoulder Press (Machine)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
6
Tricep Kickback
3 Sets
10-20 Reps
Day 2
1
Chin-Up (Assisted)
3 Sets
8-12 Reps
@8
2
Seated Row (Cable)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Standing Pullover (Cable)
3 Sets
12-15 Reps
@8
5
Face Pull
3 Sets
10-15 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
7
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 3
1
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
2
Single Leg Hip Thrust
3 Sets
8-12 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
10-20 Reps
4
Hyperextension
3 Sets
8-12 Reps
@8
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
@8
6
Cable Crunch
3 Sets
8-15 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
Shoulder Press (Machine)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
6
Tricep Kickback
3 Sets
10-20 Reps
Day 5
1
Chin-Up (Assisted)
3 Sets
8-12 Reps
@8
2
Seated Row (Cable)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Standing Pullover (Cable)
3 Sets
12-15 Reps
@8
5
Face Pull
3 Sets
10-15 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
7
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 6
1
Squat (Smith Machine)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
4
Hyperextension
3 Sets
10-15 Reps
@8
5
Leg Extension
3 Sets
10-20 Reps
6
Lying Leg Raise
3 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
Shoulder Press (Machine)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
6
Tricep Kickback
3 Sets
10-20 Reps
Day 2
1
Chin-Up (Assisted)
3 Sets
8-12 Reps
@8
2
Seated Row (Cable)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Standing Pullover (Cable)
3 Sets
12-15 Reps
@8
5
Face Pull
3 Sets
10-15 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
7
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 3
1
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
2
Single Leg Hip Thrust
3 Sets
8-12 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
10-20 Reps
4
Hyperextension
3 Sets
8-12 Reps
@8
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
@8
6
Cable Crunch
3 Sets
8-15 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
Shoulder Press (Machine)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
6
Tricep Kickback
3 Sets
10-20 Reps
Day 5
1
Chin-Up (Assisted)
3 Sets
8-12 Reps
@8
2
Seated Row (Cable)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Standing Pullover (Cable)
3 Sets
12-15 Reps
@8
5
Face Pull
3 Sets
10-15 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
7
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 6
1
Squat (Smith Machine)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
4
Hyperextension
3 Sets
10-15 Reps
@8
5
Leg Extension
3 Sets
10-20 Reps
6
Lying Leg Raise
3 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
Shoulder Press (Machine)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
6
Tricep Kickback
3 Sets
10-20 Reps
Day 2
1
Chin-Up (Assisted)
3 Sets
8-12 Reps
@8
2
Seated Row (Cable)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Standing Pullover (Cable)
3 Sets
12-15 Reps
@8
5
Face Pull
3 Sets
10-15 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
7
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 3
1
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
2
Single Leg Hip Thrust
3 Sets
8-12 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
10-20 Reps
4
Hyperextension
3 Sets
8-12 Reps
@8
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
@8
6
Cable Crunch
3 Sets
8-15 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
Shoulder Press (Machine)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
6
Tricep Kickback
3 Sets
10-20 Reps
Day 5
1
Chin-Up (Assisted)
3 Sets
8-12 Reps
@8
2
Seated Row (Cable)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Standing Pullover (Cable)
3 Sets
12-15 Reps
@8
5
Face Pull
3 Sets
10-15 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
7
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 6
1
Squat (Smith Machine)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
4
Hyperextension
3 Sets
10-15 Reps
@8
5
Leg Extension
3 Sets
10-20 Reps
6
Lying Leg Raise
3 Sets
8-12 Reps