{"product_id":"glutes-shoulders-the-hourglass-program-4-day-dumbbell-only","title":"Glutes \u0026 Shoulders — The Hourglass Program (4-Day, Dumbbell-Only)","description":"\u003cp\u003eThe full hourglass build — from a set of dumbbells and a bench. That's it.\u003c\/p\u003e\n\u003cp\u003eNo 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.\u003c\/p\u003e\n\u003cp\u003eSame 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.\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 78-page PDF. All 48 dumbbell-only workouts written out, week by week, plus the coaching behind each movement.\u003c\/li\u003e\n\u003cli\u003eThe fillable workbook (Excel + Google Sheets) — log every set, track every session.\u003c\/li\u003e\n\u003cli\u003eForm-demo video links on every movement.\u003c\/li\u003e\n\u003cli\u003eProgression built in — dumbbell-specific progression so you keep growing.\u003c\/li\u003e\n\u003cli\u003eLifetime access — yours forever.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eThe split: Glutes A · Shoulders A · Glutes B · Shoulders B. Four days a week, dumbbells + bench only.\u003c\/p\u003e\n\u003cp\u003eWho 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.\u003c\/p\u003e\n\u003cp\u003eTwelve weeks. Two dumbbells. One shape.\u003c\/p\u003e","brand":"CHALK Online","offers":[{"title":"Default Title","offer_id":53993349873983,"sku":null,"price":49.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/files\/01Cover_59cc192d-9875-451d-9b40-71d31989b37b.png?v=1783211468","url":"https:\/\/www.chalkperformancetraining.com\/products\/glutes-shoulders-the-hourglass-program-4-day-dumbbell-only","provider":"CHALK Online","version":"1.0","type":"link"}