{"product_id":"glutes-shoulders-the-hourglass-program-3-day","title":"Glutes \u0026 Shoulders — The Hourglass Program (3-Day)","description":"\u003cp\u003eMost programs marketed to women are generic, unfocused full-body routines with no clear goal. This one is built for a single, specific outcome.\u003c\/p\u003e\n\u003cp\u003eThe 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.\u003c\/p\u003e\n\u003cp\u003eThis 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.\u003c\/p\u003e\n\u003cp\u003eWhat you're actually getting:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eThe 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.\u003c\/li\u003e\n\u003cli\u003eThe 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.\u003c\/li\u003e\n\u003cli\u003eForm-demo video links on every movement.\u003c\/li\u003e\n\u003cli\u003eProgression built in — you'll always know when to add weight and when to add reps.\u003c\/li\u003e\n\u003cli\u003eLifetime access — it's yours forever.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eThe 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.\u003c\/p\u003e\n\u003cp\u003eWho 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.\u003c\/p\u003e\n\u003cp\u003eTwelve weeks. Two muscle groups. One shape.\u003c\/p\u003e","brand":"CHALK Online","offers":[{"title":"Default Title","offer_id":53993348268351,"sku":null,"price":49.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/files\/01Cover.png?v=1783210031","url":"https:\/\/www.chalkperformancetraining.com\/products\/glutes-shoulders-the-hourglass-program-3-day","provider":"CHALK Online","version":"1.0","type":"link"}