Hourglass Blueprint

Hip dominant lower body work, unilateral leg exercises, upper-body shaping, and conditioning that supports fat loss without sacrificing curves.

8-12 weeks per cycle, can be repeated with load/rep/progression adjustments.

Weekly Split (Strength 4 days + Optional Cardio 1-2 days)
Day 1: Glutes/Hinge
Day 2: Upper Pull + Shoulders
Day 3 :Glutes/Unilateral Legs
Day 4: Upper Push + Arms
Day 5-6: Conditioning/Cardio

Lift Tempo 3-1-1-0
(Hip Thrust 2-2-1-1)

Progression:
Primary lifts - add reps to top of range then load + 5-10lbs
Unilateral/accessory lifts - add reps first
Deload - every 6-8 weeks cut volume by 50%

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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

90-120 sec rest for primary lift
60-90 sec rest for secondary
30-60 sec rest for accessory

Hip Thrust (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Pull Through (Cable)

Hip Abduction

Glute/Hinge

Lat Pulldown

Chest Supported Row (Dumbbell)

Lean-Away Lateral Raise

Rear Delt Fly (Dumbbell)

Pallof Press

Upper Back + Shoulders

Single Leg Romanian Deadlift

Step-Up (Weighted)

Glute Kickback (Cable)

Backward Walk

Glues + Unilateral Legs

Incline Bench Press (Dumbbell)

Over Head Press (Single Arm)

Tricep Pushdown (Cable)

Incline Curl (Dumbbell)

Lateral Raise Mechanical Drop-Set

Upper Push + Arms

Cardio (Zone 2)

Cardio

Deload Volume 50%

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