The Hourglass Build
Build the shape. Keep the peace.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Thrust (Barbell) | 4 | 8 reps |
| 2 | Romanian Deadlift (Dumbbell) | 4 | 10 reps |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 10 reps |
| 4 | Leg Press (Machine) | 4 | 10 reps |
| 5 | Glute Kickback (Cable) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 4 | 8 reps |
| 2 | Lat Pulldown (Neutral Grip) | 4 | 10 reps |
| 3 | Face Pull | 3 | 12 reps |
| 4 | Arnold Press | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Belt Squat | 4 | 8 reps |
| 2 | Glute Bridge (Barbell) | 4 | 10 reps |
| 3 | Single Leg Romanian Deadlift | 3 | 10 reps |
| 4 | Leg Curl | 3 | 12 reps |
| 5 | Hip Abductor (Machine) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 4 | 8 reps |
| 2 | Dumbbell Row | 4 | 10 reps |
| 3 | Lateral Raise (Dumbbell) | 3 | 12 reps |
| 4 | Pull Through (Cable) | 3 | 12 reps |
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, The Hourglass Build 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 60 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.
The Hourglass Build is structured around 4 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.
The Hourglass Build 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
