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Hour Glass Physique

by Rahul Bhatt
2 athletes joined

Program Description

Pure bodybuilding program I have built for my girlfriend. It follows a basic linear periodisation as well as double and dynamic double progression to drive progressive overload. Get the dream Wonder Woman like physique, with an hourglass shape without the need to cut calories. If anything I’d suggest a slight surplus to build your lats, glutes and shoulders optimally. If you think you want to get slightly leaner first, you can go for a cut while running the program to minimise muscle loss and then run another cycle of this on a surplus. Recommended training schedule: Tuesday: Train Wednesday: Rest Thursday : Train Friday : Rest Saturday : Train Sunday: Rest Monday : Rest

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 07, 2025 02:33
  • Last Edited
    Jun 18, 2025 10:24

Summary

Transform your physique with the Hour Glass Physique program, a focused 12-week journey designed to sculpt and tone your body. Committing just three days a week, you'll engage in a mix of targeted strength training and dynamic exercises, including the Butterfly Booty Blaster and Wonder Woman Armor workouts. This program emphasizes compound movements and supersets to maximize muscle engagement and fat loss, ensuring you achieve that hourglass shape. Get ready to push your limits and redefine your strength while building a balanced, powerful physique!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
12 reps
RPE 6
2
Leg Press
1
1
1
10 reps
12 reps
15 reps
RPE 6
RPE 9
RPE 10
3
Leg Extension
2
12-15 reps
-
4
Hamstring Curl
2
10-15 reps
-
5
Overhead Tricep Extension (Cable)
2
6-10 reps
-
6
Bicep Curl (Dumbbell)
2
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
12 reps
RPE 6
2
Leg Press
1
1
1
10 reps
12 reps
15 reps
RPE 6
RPE 9
RPE 10
3
Leg Extension
2
12-15 reps
-
4
Hamstring Curl
2
10-15 reps
-
5
Overhead Tricep Extension (Cable)
2
6-10 reps
-
6
Bicep Curl (Dumbbell)
2
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
12 reps
RPE 6
2
Leg Press
1
1
1
10 reps
12 reps
15 reps
RPE 6
RPE 9
RPE 10
3
Leg Extension
2
12-15 reps
-
4
Hamstring Curl
2
10-15 reps
-
5
Overhead Tricep Extension (Cable)
2
6-10 reps
-
6
Bicep Curl (Dumbbell)
2
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
12 reps
RPE 6
2
Leg Press
1
1
1
10 reps
12 reps
15 reps
RPE 6
RPE 9
RPE 10
3
Leg Extension
2
12-15 reps
-
4
Hamstring Curl
2
10-15 reps
-
5
Overhead Tricep Extension (Cable)
2
6-10 reps
-
6
Bicep Curl (Dumbbell)
2
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
12 reps
RPE 7
2
Leg Press
1
1
1
10 reps
12 reps
15 reps
RPE 7
RPE 9
RPE 10
3
Leg Extension
2
12-15 reps
-
4
Hamstring Curl
2
10-15 reps
-
5
Overhead Tricep Extension (Cable)
2
6-10 reps
-
6
Bicep Curl (Dumbbell)
2
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
12 reps
RPE 7
2
Leg Press
1
1
1
10 reps
12 reps
15 reps
RPE 7
RPE 9
RPE 10
3
Leg Extension
2
12-15 reps
-
4
Hamstring Curl
2
10-15 reps
-
5
Overhead Tricep Extension (Cable)
2
6-10 reps
-
6
Bicep Curl (Dumbbell)
2
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
12 reps
RPE 7
2
Leg Press
1
1
1
10 reps
12 reps
15 reps
RPE 7
RPE 9
RPE 10
3
Leg Extension
2
12-15 reps
-
4
Hamstring Curl
2
10-15 reps
-
5
Overhead Tricep Extension (Cable)
2
6-10 reps
-
6
Bicep Curl (Dumbbell)
2
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
12 reps
RPE 7
2
Leg Press
1
1
1
10 reps
12 reps
15 reps
RPE 7
RPE 9
RPE 10
3
Leg Extension
2
12-15 reps
-
4
Hamstring Curl
2
10-15 reps
-
5
Overhead Tricep Extension (Cable)
2
6-10 reps
-
6
Bicep Curl (Dumbbell)
2
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
12 reps
RPE 8
2
Leg Press
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
2
12-15 reps
-
4
Hamstring Curl
2
10-15 reps
-
5
Overhead Tricep Extension (Cable)
2
6-10 reps
-
6
Bicep Curl (Dumbbell)
2
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
12 reps
RPE 8
2
Leg Press
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
2
12-15 reps
-
4
Hamstring Curl
2
10-15 reps
-
5
Overhead Tricep Extension (Cable)
2
6-10 reps
-
6
Bicep Curl (Dumbbell)
2
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
12 reps
RPE 9
2
Leg Press
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
2
12-15 reps
-
4
Hamstring Curl
2
10-15 reps
-
5
Overhead Tricep Extension (Cable)
2
6-10 reps
-
6
Bicep Curl (Dumbbell)
2
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
12 reps
RPE 9
2
Leg Press
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
2
12-15 reps
-
4
Hamstring Curl
2
10-15 reps
-
5
Overhead Tricep Extension (Cable)
2
6-10 reps
-
6
Bicep Curl (Dumbbell)
2
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
10-12 reps
12-15 reps
-
-
2A
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 6
2B
Seated Row (Cable)
3
8-10 reps
-
3
Push Up
3
AMRAP
-
4
Sit Up
3
-
5
V-Handle Tricep Pushdown (Cable)
1
10-15 reps
-
6
Hammer Curl
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
10-12 reps
12-15 reps
-
-
2A
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 6
2B
Seated Row (Cable)
3
8-10 reps
-
3
Push Up
3
AMRAP
-
4
Sit Up
3
-
5
V-Handle Tricep Pushdown (Cable)
1
10-15 reps
-
6
Hammer Curl
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
10-12 reps
12-15 reps
-
-
2A
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 6
2B
Seated Row (Cable)
3
8-10 reps
-
3
Push Up
3
AMRAP
-
4
Sit Up
3
-
5
V-Handle Tricep Pushdown (Cable)
1
10-15 reps
-
6
Hammer Curl
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
10-12 reps
12-15 reps
-
-
2A
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 6
2B
Seated Row (Cable)
3
8-10 reps
-
3
Push Up
3
AMRAP
-
4
Sit Up
3
-
5
V-Handle Tricep Pushdown (Cable)
1
10-15 reps
-
6
Hammer Curl
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
10-12 reps
12-15 reps
-
-
2A
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 7
2B
Seated Row (Cable)
3
8-10 reps
-
3
Push Up
3
AMRAP
-
4
Sit Up
3
-
5
V-Handle Tricep Pushdown (Cable)
1
10-15 reps
-
6
Hammer Curl
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
10-12 reps
12-15 reps
-
-
2A
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 7
2B
Seated Row (Cable)
3
8-10 reps
-
3
Push Up
3
AMRAP
-
4
Sit Up
3
-
5
V-Handle Tricep Pushdown (Cable)
1
10-15 reps
-
6
Hammer Curl
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
10-12 reps
12-15 reps
-
-
2A
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 7
2B
Seated Row (Cable)
3
8-10 reps
-
3
Push Up
3
AMRAP
-
4
Sit Up
3
-
5
V-Handle Tricep Pushdown (Cable)
1
10-15 reps
-
6
Hammer Curl
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
10-12 reps
12-15 reps
-
-
2A
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 7
2B
Seated Row (Cable)
3
8-10 reps
-
3
Push Up
3
AMRAP
-
4
Sit Up
3
-
5
V-Handle Tricep Pushdown (Cable)
1
10-15 reps
-
6
Hammer Curl
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
10-12 reps
12-15 reps
-
-
2A
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 9
RPE 8
2B
Seated Row (Cable)
3
8-10 reps
-
3
Push Up
3
AMRAP
-
4
Sit Up
3
-
5
V-Handle Tricep Pushdown (Cable)
1
10-15 reps
-
6
Hammer Curl
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
10-12 reps
12-15 reps
-
-
2A
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 9
RPE 8
2B
Seated Row (Cable)
3
8-10 reps
-
3
Push Up
3
AMRAP
-
4
Sit Up
3
-
5
V-Handle Tricep Pushdown (Cable)
1
10-15 reps
-
6
Hammer Curl
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
10-12 reps
12-15 reps
-
-
2A
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 9
RPE 8
2B
Seated Row (Cable)
3
8-10 reps
-
3
Push Up
3
AMRAP
-
4
Sit Up
3
-
5
V-Handle Tricep Pushdown (Cable)
1
10-15 reps
-
6
Hammer Curl
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
10-12 reps
12-15 reps
-
-
2A
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 9
RPE 8
2B
Seated Row (Cable)
3
8-10 reps
-
3
Push Up
3
AMRAP
-
4
Sit Up
3
-
5
V-Handle Tricep Pushdown (Cable)
1
10-15 reps
-
6
Hammer Curl
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 7
RPE 6
2
Bent Over Row (Barbell)
2
-
3
Split Squat (Dumbbell)
2
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 6
6
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 7
RPE 6
2
Bent Over Row (Barbell)
2
-
3
Split Squat (Dumbbell)
2
10-12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 6
5
Lat Pulldown
3
10-12 reps
-
6
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 7
RPE 6
2
Bent Over Row (Barbell)
2
-
3
Split Squat (Dumbbell)
2
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 6
6
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 7
RPE 6
2
Bent Over Row (Barbell)
2
-
3
Split Squat (Dumbbell)
2
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 6
6
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 8
RPE 7
2
Bent Over Row (Barbell)
2
-
3
Split Squat (Dumbbell)
2
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 7
6
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 8
RPE 7
2
Bent Over Row (Barbell)
2
-
3
Split Squat (Dumbbell)
2
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 7
6
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 8
RPE 7
2
Bent Over Row (Barbell)
2
-
3
Split Squat (Dumbbell)
2
10-12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 7
5
Lat Pulldown
3
10-12 reps
-
6
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 8
RPE 7
2
Bent Over Row (Barbell)
2
-
3
Split Squat (Dumbbell)
2
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 7
6
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 8
2
Bent Over Row (Barbell)
2
-
3
Split Squat (Dumbbell)
2
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 8
6
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 8
2
Bent Over Row (Barbell)
2
-
3
Split Squat (Dumbbell)
2
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 8
6
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 8
2
Bent Over Row (Barbell)
2
-
3
Split Squat (Dumbbell)
2
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 8
6
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 8
2
Bent Over Row (Barbell)
2
-
3
Split Squat (Dumbbell)
2
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 8
6
Leg Raise (Captain's Chair)
3
-
Week 1
1 / 12 Weeks
Day 1
1
Stiff Leg Deadlift
3 Sets
12 Reps
@6
2
Leg Press
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@6
@9
@10
3
Leg Extension
2 Sets
12-15 Reps
-
4
Hamstring Curl
2 Sets
10-15 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
-
6
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
Day 2
1
Wide Grip Lat Pulldown
1 Set
2 Sets
10-12 Reps
12-15 Reps
-
-
2A
Incline Bench Press (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@6
2B
Seated Row (Cable)
3 Sets
8-10 Reps
-
3
Push Up
3 Sets
AMRAP
-
4
Sit Up
3 Sets
-
5
V-Handle Tricep Pushdown (Cable)
1 Set
10-15 Reps
-
6
Hammer Curl
1 Set
12-15 Reps
-
Day 3
1
Squat (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@7
@6
2
Bent Over Row (Barbell)
2 Sets
-
3
Split Squat (Dumbbell)
2 Sets
10-12 Reps
-
4
Lat Pulldown
3 Sets
10-12 Reps
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5
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@6
6
Leg Raise (Captain's Chair)
3 Sets
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