IntermediateFree

Extreme Hourglass X: Part 2 (Weeks 13-24)

Progressive overload training program designed to build an exaggerated hourglass shape. This is phase 2 of the ‘Extreme Hourglass X’ series.

Sav· Jun 2025

8athletes running this program

Free on iOS & Android

Overview

Length

12 weeks

Days / week

6 days

Level

Intermediate

Goal

Muscle, Women's

Equipment

Full Gym

Session length

90 min

This is my current training plan as a novice lifter focused on reshaping my physique. It’s designed to support recomping, cutting, and lean bulking phases—though it pairs especially well with a recomposition or lean bulk. Each workout is carefully structured to target muscle groups that enhance an exaggerated hourglass figure without adding width to the waist. This is Phase 2 of my ‘Extreme Hourglass X’ series. If your goal doesn’t prioritize building the upper glute shelf, the original ‘Extreme Hourglass X’ is still highly effective for developing balanced curves. ⚠️ Note for Beginners: This plan involves high training volume and a 5–6 day split, which may be overwhelming if you’re new to lifting. If you’re starting out, I recommend modifying this routine—begin with just 3–4 days per week, skip exercises when needed, and take full rest days to prevent injury or burnout. You do not need to train 6x/week to see results, especially early on in your fitness journey. On lower body days, you’ll find two warm-up movements at the top of each session to activate your glutes and strengthen the mind-muscle connection. Exercises are listed in order of priority, so beginners should focus on the first few movements and hold off on the later ones until strength and consistency are built. This plan has helped me see amazing results—and I hope it does the same for you. 💪🏼✨

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Glutes

27.1%

Hamstrings

11.1%

Quadriceps

10.5%

Abductors

8.9%

Chest

6.4%

Lower Back

5.9%

Upper Back

5.5%

Abs

5.2%

Lats

4.1%

Adductors

3.6%

Rear Delts

3.5%

Front Delts

Stretching

2.3%

Triceps

1.5%

Biceps

1.1%

Forearms

0.2%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Hip Abduction (Band)	3	20 reps	@6
2	Glute Bridge (Band)	3	20 reps	@6
3	Hip Thrust (Barbell)	3	10 reps	@9
		1	10 reps	@10
4	Sumo Squat	2	10 reps	@8
		1	10 reps	@9
5	Bulgarian Split Squat (Dumbbell)	3	8 reps	@8
6	Hip Abductor (Machine)	3	15 reps	@9
7	Glute Med Kickback	3	15 reps	@9
8	Hip Abduction (Band)	3	15 reps	@9

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Dumbbell)	3	8 reps	@9
2	Wide Grip Lat Pulldown	3	10 reps	@9
3	Chest Fly (Cable)	3	15 reps	@8
4	Straight Arm Pulldown	3	12 reps	@8
5	Chest Fly (Machine)	3	10 reps	@9
6	Face Pull	3	15 reps	@8
7	Seated Row (Cable)	3	10 reps	@8
8	Dead Bug	3	20 reps	@6

#	Exercise	Sets	Reps	Load
1	Clamshells (Band)	3	15 reps	@6
2	Hip Abduction (Band)	3	15 reps	@6
3	Romanian Deadlift (Barbell)	4	10 reps	@8
4	KAS Glute Bridge	3	10 reps	@8
5	Leg Press (45 Degrees)	3	10 reps	@7.5
6	Romanian Deadlift (Dumbbell)	3	10 reps	@7.5
7	Glute Med Kickback	3	15 reps	@9
8	Hip Abduction (Band)	3	15 reps	@9

#	Exercise	Sets	Reps	Load
1	Chest Supported Row (Dumbbell)	3	10 reps	@8
2	Rear Delt Fly (Dumbbell)	3	15 reps	@8
3	Chest Fly (Machine)	3	10 reps	@9
4	Incline Chest Fly (Dumbbell)	3	10 reps	@8
5	Push Up	2	15 reps	@8
6	Y Raise	2	12 reps	@8
7	Side Plank	3	20 sec	@6
8	Bird Dog	3	20 reps	@6

#	Exercise	Sets	Reps	Load
1	Lateral Lunge	3	10 reps	@6
2	Glute Kickback	3	15 reps	@6
3	KAS Glute Bridge	4	10 reps	@8.5
4	Romanian Deadlift (Barbell)	3	8 reps	@8
5	Sumo Squat	3	10 reps	@8
6	Reverse Lunge (Dumbbell)	3	10 reps	—
7	Hip Abductor (Machine)	3	15 reps	@8.5
8	Glute Med Kickback	3	15 reps	@8.5

#	Exercise	Sets	Reps	Load
1	Lateral Banded Walk	3	20 reps	@6.5
2	Lateral Lunge	3	12 reps	@7
3	KAS Glute Bridge	4	10 reps	@9
4	Sumo Deadlift (Barbell)	3	10 reps	@8
5	Reverse Hyperextension	3	10 reps	@8
6	Step-Up (Weighted)	3	8 reps	@8
7	Hip Abductor (Machine)	3	15 reps	@9

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Extreme Hourglass X: Part 2 (Weeks 13-24) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Extreme Hourglass X: Part 2 (Weeks 13-24) is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Extreme Hourglass X: Part 2 (Weeks 13-24) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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