Max Hourglass

MAX HOURGLASS is a 3-day, compound-focused program designed to build the physique most women actually want: strong glutes, defined shoulders, and a tighter-looking waist.

This program prioritises:
	•	Glute development through hip thrusts, hinges, and unilateral work
	•	Upper body width to create a natural hourglass illusion
	•	Lower body strength to build shape without bulk
	•	Calf training for balanced, athletic legs

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The structure is intentional.

Each session uses:
	•	High-impact compound lifts for maximum return
	•	Minimal isolation work where it matters (glutes, shoulders)
	•	Progressive overload to ensure real change

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Designed for women who want results, not just workouts. MAX HOURGLASS is for you if:
	•	You want to build glutes, not just “tone”
	•	You want shoulders that make your waist look smaller
	•	You’re done with classes and random training
	•	You want a clear, repeatable plan that works

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What makes this different
	•	3 sessions per week = efficient, realistic, sustainable
	•	Max 5 exercises per session = focused, not overwhelming
	•	Compound-first approach = better results in less time
	•	Structured progression = you actually improve week to week

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Expected outcomes (if executed properly)
	•	Stronger, fuller glutes
	•	More defined shoulders
	•	Feeling strong AF
	•	A more pronounced hourglass shape

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This is not a “burn calories” program
It’s a build your physique program.

If you train with intent, track your progress and push your sets, this program will change how your body looks. HH

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Week 1

Week 2

Week 3

Week 4

Hip Thrust (Machine)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Box Squat (Barbell)

Calf Raise (Machine)

Seated Shoulder Press (Dumbbell)

Lat Pulldown

Pull-Up (Assisted)

Single Arm Iso Row

Lateral Raise (Cable)

Glute Kickback

Step-Up (Weighted)

Leg Press (45 Degrees)

Sumo Squat

Standing Calf Raise

Crucifix Raise

One Arm Lateral Raise (Cable)

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