Welcome to Hourglass Sculpt

This program is built around one goal: shaping the physique, not just building generic strength. Every exercise, rep range, and training split in this plan was chosen to emphasize the glutes and hips, add subtle width through the shoulders and back, and keep the waist and midsection lean and tight — the combination that creates a visual hourglass silhouette.

This is not a powerlifting or strength program. Loads should feel challenging, but the priority throughout is muscle control, mind-muscle connection, and consistent tension on the target muscle — especially the glutes.

What This Program Prioritizes

• Glutes: trained 3x per week — the single biggest driver of hip-to-waist shape.

• Shoulders & Lats: moderate volume to build width, which visually narrows the waist by contrast.

• Waist & Core: stability and anti-rotation work rather than heavy loaded twisting, which can thicken the obliques.

• Quads, Hamstrings & Arms: trained enough to stay proportionate and healthy, but kept secondary to the focus areas.

Who This Program Is For

This program includes two levels in every table — an Advanced Cue and an Intermediate Modification — so it can flex to where each client is starting from.

• Advanced (3+ years training): follow the Advanced Cue column, progressing load weekly.

• Intermediate (1-3 years training): follow the Intermediate Modification column, which swaps in more stable or supported variations and lighter loading.

Clients should choose one column and stay consistent with it through a full phase before considering whether to progress to the other.

How This Program Works

The 5-Day Split

• Day 1 — Glutes & Hamstrings (Heavy Strength Focus)

• Day 2 — Shoulders, Back & Core (Width + Taper)

• Day 3 — Glutes & Quads (Volume Focus)

• Day 4 — Arms, Chest & Core (Shape Focus)

• Day 5 — Glutes Focus + Full Lower Pump (Accessory/Burnout)

Notice glutes appear on Days 1, 3, and 5 — this frequency is intentional and is the main lever for hip and glute growth over 8 weeks.

The 3 Training Phases

Phase 1 — Foundation (Weeks 1-2)

Lower end of the set ranges, RPE 6-7 (moderate effort, several reps left in the tank). The goal here is technique and mind-muscle connection, not maximal load.

Phase 2 — Progressive Overload (Weeks 3-6)

Sets and intensity increase. RPE climbs to 7-8. This is where most of the visible shape change happens — load should increase week to week whenever the top of a rep range is hit with good form.

Phase 3 — Peak & Deload (Weeks 7-8)

Week 7 is the highest-effort week of the entire program (RPE 8-9, drop sets on key lifts). Week 8 is a deload — volume and load drop by roughly 30-40% to allow full recovery before reassessing or repeating the block.

Reading the Tables

• Sets x Reps: the target range for that exercise and phase.

• Rest: rest between sets, not between exercises.

• Advanced Cue: loading and technique guidance for advanced clients.

• Intermediate Modification: an easier variation or lighter loading guidance for intermediate clients — use this column instead of the Advanced column, not in addition to it.

RPE Quick Reference

• RPE 6: could do 4+ more reps.

• RPE 7: could do 2-3 more reps.

• RPE 8: could do 1-2 more reps.

• RPE 9: could do 1 more rep, maybe.