Glutes & Shoulders — The Hourglass Program (4-Day)

Most programs marketed to women are generic, unfocused full-body routines. This one is built for a single, specific outcome — and this is the full build.

The Hourglass Program (4-Day) is 12 weeks engineered around the two muscle groups that define the female silhouette — glutes and side delts — with the volume turned all the way up. If the 3-day version is the entry point, this is the maximum-growth version for the woman who can train four focused days a week.

A system, not a stack of workouts. Your glutes get 22–26 hard sets a week across two dedicated glute sessions that hit hip-hinge and squat patterns from every angle. Your side delts get 12–14 sets across two shoulder sessions. Chest and arms get zero direct work, by design. Back gets just enough for posture. The math is the program, and at four days a week, the math is bigger.

What you're actually getting:

• The complete 12-week program — a detailed 78-page PDF. All 48 workouts written out, week by week, with the reasoning behind every choice.
• The fillable workbook (Excel + Google Sheets) — log every set and track your progress session to session.
• Form-demo video links on every movement.
• Progression built in — every week tells you exactly what to do and when to push.
• Lifetime access — yours forever.

The split: Glutes A · Shoulders A · Glutes B · Shoulders B. Two glute days, two shoulder days, four days a week. The hip thrust anchors your glute development and the lateral raise anchors your shoulders.

Who it's for: The intermediate-to-advanced woman who's built a base, can commit to four days, and wants maximum glute and side-delt development in 12 weeks.

Twelve weeks. Four days. The full hourglass build.