Hourglass Shape Program
Strength training program designed to enhance hourglass shape with focus on shoulders and glutes
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Light Jog | 1 | 10 min | @6 |
| 2 | Hip Thrust (Machine) | 3 | 12 reps | @9 |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 15 reps | @8 |
| 4 | Romanian Deadlift (Dumbbell) | 3 | 15 reps | @8 |
| 5 | Curtsy Lunge (Cable) | 3 | 10 reps | @8 |
| 6 | Pull Through (Cable) | 3 | 8 reps | @9 |
| 7 | Glute Kickback (Cable) | 3 | 10 reps | @9 |
| 8 | Stair Master | 1 | 15 min | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Light Jog | 1 | 10 min | @6 |
| 2 | Goblet Squat | 3 | 12 reps | @8 |
| 3 | Jump Squat | 3 | 15 reps | @8 |
| 4 | Jump Switch Lunge | 3 | 15 reps | @8 |
| 5 | Romanian Deadlift (Dumbbell) | 3 | 12 reps | @8 |
| 6 | Jump Switch Lunge | 3 | 15 reps | @8 |
| 7 | Romanian Deadlift (Dumbbell) | 3 | 12 reps | @8 |
| 8 | Kettlebell Swing | 3 | 15 reps | @8 |
| 9 | Stair Master | 1 | 15 min | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Stair Master | 1 | 10 min | @6 |
| 2 | Squat (Barbell) | 3 | 12 reps | @8 |
| 3 | Reverse Lunge (Barbell) | 3 | 10 reps | @9 |
| 4 | Leg Press (45 Degrees) | 3 | 10 reps | @8 |
| 5 | Lying Leg Curl | 3 | 10 reps | @8 |
| 6 | Leg Extension | 3 | 10 reps | @8 |
| 7 | Walking Lunge (Dumbbell) | 4 | 12 reps | @8 |
| 8 | Standing Calf Raise | 3 | 10 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Band Pull Apart | 1 | 20 reps | @6 |
| 2 | Around The World | 1 | 20 reps | @6 |
| 3 | Upright Row (Cable) | 1 | 20 reps | @6 |
| 4 | Shoulder Press (Plate Loaded) | 3 | 12 reps | @8 |
| 5 | Upright Row (Barbell) | 3 | 12 reps | @8 |
| 6 | Front Raise | 3 | 15 reps | @7 |
| 7 | Lateral Raise (Dumbbell) | 3 | 15 reps | @7 |
| 8 | Rear Delt Fly (Dumbbell) | 3 | 15 reps | @7 |
| 9 | Bench Press (Dumbbell) | 3 | 12 reps | @8 |
| 10 | Chest Fly (Dumbbell) | 3 | 12 reps | @8 |
| 11 | Push Up (Knees) | 3 | 10 reps | @9 |
| 12 | Dip (Bodyweight) | 3 | 10 reps | @8 |
| 13 | 500m Row | 1 | 10 min | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Band Pull Apart | 1 | 20 reps | @6 |
| 2 | Around The World | 1 | 20 reps | — |
| 3 | Pull-Up (Assisted) | 2 | 10 reps | @6 |
| 4 | Wide Grip Lat Pulldown | 3 | 10 reps | @9 |
| 5 | Seated Row (Cable) | 3 | 10 reps | @9 |
| 6 | Straight Arm Pulldown | 3 | 10 reps | @9 |
| 7 | Bent Over Row (Barbell) | 3 | 10 reps | @8 |
| 8 | Hyperextension | 2 | 8 reps | @6 |
| 9 | Hammer Curl (Cable) | 3 | 12 reps | @9 |
| 10 | Hammer Curl | 3 | 10 reps | @9 |
| 11 | 500m Row | 1 | 10 min | @8 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Hourglass Shape Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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.
Hourglass Shape Program 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Hourglass Shape Program 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
