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Hourglass Shape Program

by Renee M
3 athletes joined

Program Description

The program is designed to help strengthen and grow to sculpt to a hourglass shape building up your shoulders, back, and glutes

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 12, 2024 01:46
  • Last Edited
    Jun 18, 2025 11:23

Summary

Transform your physique with the Hourglass Shape Program, a dynamic 4-week training plan designed to sculpt your curves and enhance your strength. Committing to five days a week, you'll engage in a variety of exercises, from light jogging to targeted strength moves like hip thrusts and Bulgarian split squats. This program emphasizes glute and leg development while incorporating cardio for optimal fat loss. Get ready to embrace your shape and feel empowered every step of the way!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
10 mins
RPE 6
2
Hip Thrust (Machine)
3
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Curtsy Lunge (Cable)
3
10 reps
RPE 8
6
Pull Through (Cable)
3
8 reps
RPE 9
7
Glute Kickback (Cable)
3
10 reps
RPE 9
8
Stair Master
1
15 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
10 mins
RPE 6
2
Hip Thrust (Machine)
3
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Curtsy Lunge (Cable)
3
10 reps
RPE 8
6
Pull Through (Cable)
3
8 reps
RPE 9
7
Glute Kickback (Cable)
3
10 reps
RPE 9
8
Stair Master
1
15 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
10 mins
RPE 6
2
Hip Thrust (Machine)
3
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Curtsy Lunge (Cable)
3
10 reps
RPE 8
6
Pull Through (Cable)
3
8 reps
RPE 9
7
Glute Kickback (Cable)
3
10 reps
RPE 9
8
Stair Master
1
15 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
10 mins
RPE 6
2
Hip Thrust (Machine)
3
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Curtsy Lunge (Cable)
3
10 reps
RPE 8
6
Pull Through (Cable)
3
8 reps
RPE 9
7
Glute Kickback (Cable)
3
10 reps
RPE 9
8
Stair Master
1
15 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
20 reps
RPE 6
2
Around The World
1
20 reps
RPE 6
3
Upright Row (Cable)
1
20 reps
RPE 6
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
6
Front Raise
3
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
8
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
9
Bench Press (Dumbbell)
3
12 reps
RPE 8
10
Chest Fly (Dumbbell)
3
12 reps
RPE 8
11
Push Up (Knees)
3
10 reps
RPE 9
12
Dip (Bodyweight)
3
10 reps
RPE 8
13
500m Row
1
10 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
20 reps
RPE 6
2
Around The World
1
20 reps
RPE 6
3
Upright Row (Cable)
1
20 reps
RPE 6
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
6
Front Raise
3
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
8
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
9
Bench Press (Dumbbell)
3
12 reps
RPE 8
10
Chest Fly (Dumbbell)
3
12 reps
RPE 8
11
Push Up (Knees)
3
10 reps
RPE 9
12
Dip (Bodyweight)
3
10 reps
RPE 8
13
500m Row
1
10 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
20 reps
RPE 6
2
Around The World
1
20 reps
RPE 6
3
Upright Row (Cable)
1
20 reps
RPE 6
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
6
Front Raise
3
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
8
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
9
Bench Press (Dumbbell)
3
12 reps
RPE 8
10
Chest Fly (Dumbbell)
3
12 reps
RPE 8
11
Push Up (Knees)
3
10 reps
RPE 9
12
Dip (Bodyweight)
3
10 reps
RPE 8
13
500m Row
1
10 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
20 reps
RPE 6
2
Around The World
1
20 reps
RPE 6
3
Upright Row (Cable)
1
20 reps
RPE 6
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
6
Front Raise
3
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
8
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
9
Bench Press (Dumbbell)
3
12 reps
RPE 8
10
Chest Fly (Dumbbell)
3
12 reps
RPE 8
11
Push Up (Knees)
3
10 reps
RPE 9
12
Dip (Bodyweight)
3
10 reps
RPE 8
13
500m Row
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
10 mins
RPE 6
2
Squat (Barbell)
3
12 reps
RPE 8
3
Reverse Lunge (Barbell)
3
10 reps
RPE 9
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
10 mins
RPE 6
2
Squat (Barbell)
3
12 reps
RPE 8
3
Reverse Lunge (Barbell)
3
10 reps
RPE 9
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
10 mins
RPE 6
2
Squat (Barbell)
3
12 reps
RPE 8
3
Reverse Lunge (Barbell)
3
10 reps
RPE 9
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
10 mins
RPE 6
2
Squat (Barbell)
3
12 reps
RPE 8
3
Reverse Lunge (Barbell)
3
10 reps
RPE 9
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
20 reps
RPE 6
2
Around The World
1
20 reps
-
3
Pull-Up (Assisted)
2
10 reps
RPE 6
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
3
10 reps
RPE 9
6
Straight Arm Pulldown
3
10 reps
RPE 9
7
Bent Over Row (Barbell)
3
10 reps
RPE 8
8
Hyperextension
2
8 reps
RPE 6
9
Hammer Curl (Cable)
3
12 reps
RPE 9
10
Hammer Curl
3
10 reps
RPE 9
11
500m Row
1
10 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
20 reps
RPE 6
2
Around The World
1
20 reps
-
3
Pull-Up (Assisted)
2
10 reps
RPE 6
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
3
10 reps
RPE 9
6
Straight Arm Pulldown
3
10 reps
RPE 9
7
Bent Over Row (Barbell)
3
10 reps
RPE 8
8
Hyperextension
2
8 reps
RPE 6
9
Hammer Curl (Cable)
3
12 reps
RPE 9
10
Hammer Curl
3
10 reps
RPE 9
11
500m Row
1
10 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
20 reps
RPE 6
2
Around The World
1
20 reps
-
3
Pull-Up (Assisted)
2
10 reps
RPE 6
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
3
10 reps
RPE 9
6
Straight Arm Pulldown
3
10 reps
RPE 9
7
Bent Over Row (Barbell)
3
10 reps
RPE 8
8
Hyperextension
2
8 reps
RPE 6
9
Hammer Curl (Cable)
3
12 reps
RPE 9
10
Hammer Curl
3
10 reps
RPE 9
11
500m Row
1
10 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
20 reps
RPE 6
2
Around The World
1
20 reps
-
3
Pull-Up (Assisted)
2
10 reps
RPE 6
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
3
10 reps
RPE 9
6
Straight Arm Pulldown
3
10 reps
RPE 9
7
Bent Over Row (Barbell)
3
10 reps
RPE 8
8
Hyperextension
2
8 reps
RPE 6
9
Hammer Curl (Cable)
3
12 reps
RPE 9
10
Hammer Curl
3
10 reps
RPE 9
11
500m Row
1
10 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
10 mins
RPE 6
2
Goblet Squat
3
12 reps
RPE 8
3
Jump Squat
3
15 reps
RPE 8
4
Jump Switch Lunge
3
15 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
6
Jump Switch Lunge
3
15 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Kettlebell Swing
3
15 reps
RPE 8
9
Stair Master
1
15 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
10 mins
RPE 6
2
Goblet Squat
3
12 reps
RPE 8
3
Jump Squat
3
15 reps
RPE 8
4
Jump Switch Lunge
3
15 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
6
Jump Switch Lunge
3
15 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Kettlebell Swing
3
15 reps
RPE 8
9
Stair Master
1
15 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
10 mins
RPE 6
2
Goblet Squat
3
12 reps
RPE 8
3
Jump Squat
3
15 reps
RPE 8
4
Jump Switch Lunge
3
15 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
6
Jump Switch Lunge
3
15 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Kettlebell Swing
3
15 reps
RPE 8
9
Stair Master
1
15 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
10 mins
RPE 6
2
Goblet Squat
3
12 reps
RPE 8
3
Jump Squat
3
15 reps
RPE 8
4
Jump Switch Lunge
3
15 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
6
Jump Switch Lunge
3
15 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Kettlebell Swing
3
15 reps
RPE 8
9
Stair Master
1
15 mins
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Light Jog
1 Set
10 mins
@6
2
Hip Thrust (Machine)
3 Sets
12 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@8
4
Romanian Deadlift (Dumbbell)
3 Sets
15 Reps
@8
5
Curtsy Lunge (Cable)
3 Sets
10 Reps
@8
6
Pull Through (Cable)
3 Sets
8 Reps
@9
7
Glute Kickback (Cable)
3 Sets
10 Reps
@9
8
Stair Master
1 Set
15 mins
@10
Day 5
1
Light Jog
1 Set
10 mins
@6
2
Goblet Squat
3 Sets
12 Reps
@8
3
Jump Squat
3 Sets
15 Reps
@8
4
Jump Switch Lunge
3 Sets
15 Reps
@8
5
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
6
Jump Switch Lunge
3 Sets
15 Reps
@8
7
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
8
Kettlebell Swing
3 Sets
15 Reps
@8
9
Stair Master
1 Set
15 mins
@8
Day 3
1
Stair Master
1 Set
10 mins
@6
2
Squat (Barbell)
3 Sets
12 Reps
@8
3
Reverse Lunge (Barbell)
3 Sets
10 Reps
@9
4
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
5
Lying Leg Curl
3 Sets
10 Reps
@8
6
Leg Extension
3 Sets
10 Reps
@8
7
Walking Lunge (Dumbbell)
4 Sets
12 Reps
@8
8
Standing Calf Raise
3 Sets
10 Reps
@6
Day 2
1
Band Pull Apart
1 Set
20 Reps
@6
2
Around The World
1 Set
20 Reps
@6
3
Upright Row (Cable)
1 Set
20 Reps
@6
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
@8
5
Upright Row (Barbell)
3 Sets
12 Reps
@8
6
Front Raise
3 Sets
15 Reps
@7
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
8
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@7
9
Bench Press (Dumbbell)
3 Sets
12 Reps
@8
10
Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
11
Push Up (Knees)
3 Sets
10 Reps
@9
12
Dip (Bodyweight)
3 Sets
10 Reps
@8
13
500m Row
1 Set
10 mins
@8
Day 4
1
Band Pull Apart
1 Set
20 Reps
@6
2
Around The World
1 Set
20 Reps
-
3
Pull-Up (Assisted)
2 Sets
10 Reps
@6
4
Wide Grip Lat Pulldown
3 Sets
10 Reps
@9
5
Seated Row (Cable)
3 Sets
10 Reps
@9
6
Straight Arm Pulldown
3 Sets
10 Reps
@9
7
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
8
Hyperextension
2 Sets
8 Reps
@6
9
Hammer Curl (Cable)
3 Sets
12 Reps
@9
10
Hammer Curl
3 Sets
10 Reps
@9
11
500m Row
1 Set
10 mins
@8