Glutes & Shoulders — The Hourglass Program (3-Day)

Most programs marketed to women are generic, unfocused full-body routines with no clear goal. This one is built for a single, specific outcome.

The Hourglass Program is 12 weeks engineered around the two muscle groups that actually define the female silhouette: your glutes and your side delts. Round, strong glutes below. Capped, wide shoulders above. A waist that looks smaller because everything around it got bigger. That's the hourglass — and this is the system built to create it.

This is not a PDF of random workouts. It's a system. Every rep here has a job. Your glutes get 16–20 hard sets a week across two dedicated sessions that attack hip-hinge and squat patterns from different angles. Your side delts get 9–11 focused sets on their own shoulder day — the muscle that widens your top and makes your waist look smaller. Chest and arms get zero direct work, on purpose: every set spent on them is a set stolen from your glutes. Your back gets exactly enough to keep your posture tall. The math is the program.

What you're actually getting:

• The complete 12-week program — a detailed 66-page PDF. All 36 workouts written out, week by week: exact sets, reps, rest, tempo and effort. A full coached playbook that explains why it's built the way it is, not just a cheat sheet.
• The fillable workbook (Excel + Google Sheets). Log every set as you go and watch your numbers climb week over week — the piece most programs never give you.
• Form-demo video links on every movement.
• Progression built in — you'll always know when to add weight and when to add reps.
• Lifetime access — it's yours forever.

The split: Glutes A · Shoulders · Glutes B. Three days a week. The hip thrust anchors your glute development and the lateral raise anchors your shoulders; every other movement is there to support them.

Who it's for: Women who are done with generic full-body plans and want to train specifically for glutes and shoulders. Three focused days a week is all it asks.

Twelve weeks. Two muscle groups. One shape.