The Hourglass design
Build the perfect Hourglass shape
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 3 | 8 reps |
| 2 | Lateral Raise (Cable) | 3 | 8 reps |
| 3 | Rear Delt Fly (Dumbbell) | 3 | 8 reps |
| 4 | Arnold Press | 3 | 8 reps |
| 5 | V-Handle Tricep Pushdown (Cable) | 3 | 8 reps |
| 6 | Tricep Kickback | 3 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Trap Bar) | 3 | 8 reps |
| 2 | Lying Leg Curl | 3 | 8 reps |
| 3 | Hip Abductor (Machine) | 3 | 8 reps |
| 4 | Reverse Lunge (Barbell) | 3 | 8 reps |
| 5 | Hyperextension | 3 | 8 reps |
| 6 | Decline Crunch | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 3 | 10 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 10 reps |
| 3 | Face Pull | 3 | 10 reps |
| 4 | Incline Curl (Dumbbell) | 3 | 10 reps |
| 5 | Pull-Up (Bodyweight) | 3 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Goblet Squat | 3 | 8 reps |
| 2 | Step-Up (Weighted) | 3 | 8 reps |
| 3 | Leg Press (45 Degrees) | 3 | 8 reps |
| 4 | Romanian Deadlift (Barbell) | 3 | 8 reps |
| 5 | Hanging Leg Raise | 3 | 8 reps |
| 6 | Abs Crunch (Weighted) | 3 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Thrust (Barbell) | 4 | 8 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps |
| 3 | Romanian Deadlift (Barbell) | 3 | 8 reps |
| 4 | Glute Kickback (Cable) | 3 | 12 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, The Hourglass design is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 40 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 design is structured around 5 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 8 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 design 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
