Extreme Hourglass X: Part 1 (Weeks 1-12)

Transform your physique with **Extreme Hourglass X: Part 1**, a dynamic 12-week program designed to sculpt your body into an hourglass shape. Committing just five days a week, you'll engage in targeted workouts focusing on both lower and upper body strength, utilizing a mix of bodyweight, dumbbell, and machine exercises. Each session is crafted to maximize muscle engagement and promote fat loss, ensuring you build strength while enhancing your curves. Get ready to embrace a new level of fitness and confidence as you embark on this transformative journey!

This is my current training plan as a novice lifter focused on reshaping my physique. It’s designed to support recomping, cutting, and 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.

I have added core exercises to upper body days but they are optional. Most of the exercises I have selected engage the core—so unless you want to include core work for that extra ‘cinching’ effect you do not need to do them. 

⚠️ Note for Beginners:
This plan involves high training volume and a 5 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 5x/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. 💪🏼✨

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Hip Abduction (Band)

Glute Bridge (Band)

Hip Thrust (Barbell)

Sumo Squat

Bulgarian Split Squat (Dumbbell)

Hip Abductor (Machine)

Glute Med Kickback

Lower Body

Incline Bench Press (Dumbbell)

Wide Grip Lat Pulldown

Chest Fly (Cable)

Straight Arm Pulldown

Face Pull

Chest Fly (Machine)

Seated Row (Cable)

Dead Bug

Upper Body

Clamshells (Band)

Romanian Deadlift (Barbell)

KAS Glute Bridge

Leg Press (45 Degrees)

Romanian Deadlift (Dumbbell)

Chest Supported Row (Dumbbell)

Rear Delt Fly (Dumbbell)

Incline Chest Fly (Dumbbell)

Push Up

Y Raise

Side Plank

Bird Dog

Lateral Lunge

Glute Kickback

Reverse Lunge (Dumbbell)

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