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

The full hourglass build — from a set of dumbbells and a bench. That's it.

No barbell. No cables. No machines. The Hourglass Program (Dumbbell-Only) is 12 weeks engineered around glutes and side delts and rebuilt from the ground up for anyone training in a garage, a spare room, a hotel gym, or a crowded commercial floor. The DB Hip Thrust is the king. The lateral raise is the queen.

Same system. Different tools. No compromise on the shape. Your glutes get 20–24 hard sets a week across two dedicated glute sessions. Your side delts get 12–14 sets across two shoulder sessions. Chest and arms get zero direct work — on purpose. Every exercise, angle and rep range has been re-engineered for dumbbells. The math is the program, adapted to what's in your hands.

What you're actually getting:

• The complete 12-week program — a detailed 78-page PDF. All 48 dumbbell-only workouts written out, week by week, plus the coaching behind each movement.
• The fillable workbook (Excel + Google Sheets) — log every set, track every session.
• Form-demo video links on every movement.
• Progression built in — dumbbell-specific progression so you keep growing.
• Lifetime access — yours forever.

The split: Glutes A · Shoulders A · Glutes B · Shoulders B. Four days a week, dumbbells + bench only.

Who it's for: The woman who trains at home or on the road and refuses to let equipment be the excuse. Dumbbells and a bench is all you need.

Twelve weeks. Two dumbbells. One shape.