{"title":"All Plans","description":null,"products":[{"product_id":"digital-product","title":"12 Week Home - Glute Workout Plan","description":"\u003cp\u003e\u003cstrong\u003e12-WEEK HOME GLUTE PLAN\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eBuild stronger glutes. From home. 🍑\u003c\/p\u003e\n\u003cp\u003eNo gym? No problem.\u003c\/p\u003e\n\u003cp\u003eThe SCULPT 12-Week Home Glute Plan is a complete 12-week training programme designed to help you build stronger, more developed glutes from home using minimal equipment.\u003c\/p\u003e\n\u003cp\u003eWhether you're new to training or simply prefer working out at home, we've taken the guesswork out of your routine. You'll know exactly what to train, when to train and how to progress throughout the full 12 weeks.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eWHAT'S INCLUDED\u003c\/p\u003e\n\u003cp\u003e✓ COMPLETE 12-WEEK TRAINING PROGRAMME\u003cbr\u003eA structured programme that progressively develops throughout the 12 weeks.\u003c\/p\u003e\n\u003cp\u003e✓ 3 GLUTE-FOCUSED WORKOUTS PER WEEK\u003cbr\u003eThree different sessions targeting your glutes through strength, single-leg work, volume and isolation exercises.\u003c\/p\u003e\n\u003cp\u003e✓ MINIMAL EQUIPMENT REQUIRED\u003cbr\u003eDesigned around equipment you can easily use at home, including resistance bands, dumbbells, a loaded backpack and a stable chair, sofa or bench.\u003c\/p\u003e\n\u003cp\u003e✓ PROGRESSIVE TRAINING SYSTEM\u003cbr\u003eLearn how to continue progressing even without access to heavy gym equipment by increasing resistance, reps, range of motion, tempo and exercise difficulty.\u003c\/p\u003e\n\u003cp\u003e✓ EXERCISE SETS \u0026amp; REPS\u003cbr\u003eEvery workout clearly shows exactly what exercises to perform and how many sets and reps to complete.\u003c\/p\u003e\n\u003cp\u003e✓ NUTRITION GUIDANCE\u003cbr\u003eSimple guidance covering protein, balanced meals and nutrition to support your training.\u003c\/p\u003e\n\u003cp\u003e✓ 7-DAY MEAL INSPIRATION\u003cbr\u003eMonday-Sunday meal ideas to make planning your week easier.\u003c\/p\u003e\n\u003cp\u003e✓ WEEKLY SHOPPING LIST\u003cbr\u003eA straightforward shopping guide covering proteins, carbohydrates, fruit, vegetables and everyday essentials.\u003c\/p\u003e\n\u003cp\u003e✓ PROGRESS TRACKING\u003cbr\u003eTrack your workouts, resistance and progress throughout the 12 weeks.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eYOUR WEEK\u003c\/p\u003e\n\u003cp\u003eYour programme consists of 3 focused glute sessions per week:\u003c\/p\u003e\n\u003cp\u003eMONDAY — HOME GLUTES A: STRENGTH\u003cbr\u003eWeighted hip thrusts, Romanian deadlifts, Bulgarian split squats, glute bridges and abductions.\u003c\/p\u003e\n\u003cp\u003eTHURSDAY — HOME GLUTES B: SINGLE-LEG + SHAPE\u003cbr\u003eReverse lunges, single-leg hip thrusts, step-ups, kickbacks and lateral walks.\u003c\/p\u003e\n\u003cp\u003eSATURDAY — HOME GLUTES C: VOLUME + BURN\u003cbr\u003eSquats, frog pumps, lunges, B-stance Romanian deadlifts and abduction work.\u003c\/p\u003e\n\u003cp\u003eThe remaining days give you time for recovery, walking, upper-body training or other activities you enjoy.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eNO GYM. SAME GOAL.\u003c\/p\u003e\n\u003cp\u003eYou don't need a room full of machines to progressively challenge your glutes.\u003c\/p\u003e\n\u003cp\u003eAs you become stronger, the programme shows you how to progress using heavier dumbbells or backpacks, stronger resistance bands, additional reps, slower repetitions, pauses and more challenging exercise variations.\u003c\/p\u003e\n\u003cp\u003eThe goal is simple: keep giving your muscles a reason to adapt.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eWHO IS THIS PLAN FOR?\u003c\/p\u003e\n\u003cp\u003eThe Home Glute Plan is ideal if you:\u003c\/p\u003e\n\u003cp\u003e• Want to focus on building and strengthening your glutes\u003cbr\u003e• Prefer training from home\u003cbr\u003e• Don't have access to a gym\u003cbr\u003e• Want a structured routine rather than making up workouts each week\u003cbr\u003e• Have minimal equipment available\u003cbr\u003e• Want clear guidance for progressing over 12 weeks\u003cbr\u003e• Want nutrition and meal guidance alongside your training\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eEQUIPMENT\u003c\/p\u003e\n\u003cp\u003eWe recommend having:\u003c\/p\u003e\n\u003cp\u003e• Resistance mini band\u003cbr\u003e• Long resistance band\u003cbr\u003e• One or two dumbbells\u003cbr\u003e• Stable sofa, bench or chair\u003c\/p\u003e\n\u003cp\u003eDon't have dumbbells? A securely loaded backpack can also be used for many exercises.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eTHE 12-WEEK JOURNEY\u003c\/p\u003e\n\u003cp\u003eWEEKS 1-4 — BUILD YOUR BASE\u003cbr\u003eLearn the movements, perfect your technique and establish your routine.\u003c\/p\u003e\n\u003cp\u003eWEEKS 5-8 — BUILD\u003cbr\u003eIncrease resistance, repetitions or exercise difficulty as your strength improves.\u003c\/p\u003e\n\u003cp\u003eWEEKS 9-11 — PROGRESS\u003cbr\u003eChallenge yourself further while maintaining controlled technique.\u003c\/p\u003e\n\u003cp\u003eWEEK 12 — RESET \u0026amp; REVIEW\u003cbr\u003eReduce training volume slightly and review how your strength, performance and consistency have developed.\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003eSTRONG GLUTES. HAPPIER YOU.\u003c\/p\u003e\n\u003cp\u003eYou don't need to wait until you have the perfect gym, perfect equipment or perfect routine.\u003c\/p\u003e\n\u003cp\u003eYour home is enough to start.\u003c\/p\u003e\n\u003cp\u003e12 weeks. 3 workouts per week. One clear plan.\u003c\/p\u003e\n\u003cp\u003eStart your SCULPT journey today. 🍑\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eIMPORTANT INFORMATION\u003c\/p\u003e\n\u003cp\u003eThis programme provides general fitness and nutrition information and isn't personalised medical or dietetic advice. Individual results vary. If you're pregnant, have an injury or medical condition, have a history of disordered eating, or have specific health or dietary requirements, seek appropriate professional guidance before beginning a new exercise or nutrition programme.\u003c\/p\u003e","brand":"My Store","offers":[{"title":"Default Title","offer_id":58771099386188,"sku":"HOME-12-WEEK-GLUTE","price":13.0,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1092\/5952\/2380\/files\/5CA6A0E8-1C71-488B-8BEA-4DE1857CD485.png?v=1789168645"},{"product_id":"12-week-gym-glute-workout-plan","title":"12 Week Gym - Glute Workout Plan","description":"\u003cp\u003e\u003cstrong\u003e12-WEEK GYM GLUTE PLAN\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eBuild stronger, more developed glutes with a plan that tells you exactly what to do in the gym. 🍑\u003c\/p\u003e\n\u003cp\u003eThe SCULPT 12-Week Gym Glute Plan is a complete gym-based training programme designed with one main focus — helping you progressively build and strengthen your glutes.\u003c\/p\u003e\n\u003cp\u003eNo more walking into the gym wondering what exercises to do. Your workouts, sets, reps and progression are mapped out across the full 12 weeks, giving you a clear routine to follow from start to finish.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eWHAT'S INCLUDED\u003c\/p\u003e\n\u003cp\u003e✓ COMPLETE 12-WEEK GYM PROGRAMME\u003cbr\u003eA structured training plan that progresses with you throughout the 12 weeks.\u003c\/p\u003e\n\u003cp\u003e✓ 3 GLUTE-FOCUSED WORKOUTS PER WEEK\u003cbr\u003eThree different weekly sessions combining strength, single-leg training, volume and isolation work.\u003c\/p\u003e\n\u003cp\u003e✓ EXERCISE SETS \u0026amp; REPS\u003cbr\u003eEvery workout clearly shows which exercises to complete, along with your sets and rep ranges.\u003c\/p\u003e\n\u003cp\u003e✓ PROGRESSIVE TRAINING SYSTEM\u003cbr\u003eClear guidance on how to gradually increase weight, reps and training difficulty as you become stronger.\u003c\/p\u003e\n\u003cp\u003e✓ GLUTE-FOCUSED EXERCISE SELECTION\u003cbr\u003eA combination of hip thrusts, Romanian deadlifts, split squats, lunges, leg press, kickbacks, abductions and more.\u003c\/p\u003e\n\u003cp\u003e✓ NUTRITION GUIDANCE\u003cbr\u003eSimple nutrition guidance to help support your training, recovery and goals.\u003c\/p\u003e\n\u003cp\u003e✓ 7-DAY MEAL INSPIRATION\u003cbr\u003eMonday-Sunday meal ideas to make planning your food easier.\u003c\/p\u003e\n\u003cp\u003e✓ WEEKLY SHOPPING LIST\u003cbr\u003eA simple shopping guide covering proteins, carbohydrates, fruit, vegetables and everyday essentials.\u003c\/p\u003e\n\u003cp\u003e✓ PROGRESS TRACKING\u003cbr\u003eTrack your workouts, weights and progress throughout the programme.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eYOUR WEEK\u003c\/p\u003e\n\u003cp\u003eYour programme consists of 3 focused glute sessions per week:\u003c\/p\u003e\n\u003cp\u003eGLUTES A — STRENGTH\u003c\/p\u003e\n\u003cp\u003eBuilt around heavier compound movements to develop strength and progressively challenge your glutes.\u003c\/p\u003e\n\u003cp\u003eIncludes:\u003cbr\u003e• Barbell Hip Thrusts\u003cbr\u003e• Romanian Deadlifts\u003cbr\u003e• Bulgarian Split Squats\u003cbr\u003e• Glute-Biased Back Extensions\u003cbr\u003e• Cable Abductions\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eGLUTES B — SHAPE + SINGLE-LEG\u003c\/p\u003e\n\u003cp\u003eA combination of unilateral and glute-focused exercises designed to train each side individually and add additional weekly volume.\u003c\/p\u003e\n\u003cp\u003eIncludes:\u003cbr\u003e• Smith Machine Reverse Lunges\u003cbr\u003e• Glute-Biased Leg Press\u003cbr\u003e• Single-Leg Romanian Deadlifts\u003cbr\u003e• Cable Kickbacks\u003cbr\u003e• Hip Abduction Machine\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eGLUTES C — VOLUME + PUMP\u003c\/p\u003e\n\u003cp\u003eYour third weekly glute session adds further training volume using a combination of compound and isolation exercises.\u003c\/p\u003e\n\u003cp\u003eIncludes:\u003cbr\u003e• Hip Thrusts \/ Glute Bridges\u003cbr\u003e• Goblet Squats or Hack Squats\u003cbr\u003e• Walking Lunges\u003cbr\u003e• Leg Curls\u003cbr\u003e• Hip Abductions\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003ePROGRESS THROUGH THE 12 WEEKS\u003c\/p\u003e\n\u003cp\u003eThe goal isn't to repeat the exact same workout for 12 weeks without progressing.\u003c\/p\u003e\n\u003cp\u003eAs you become stronger, you'll work towards gradually increasing your:\u003c\/p\u003e\n\u003cp\u003e• Weight\u003cbr\u003e• Repetitions\u003cbr\u003e• Exercise control\u003cbr\u003e• Range of motion\u003cbr\u003e• Overall training performance\u003c\/p\u003e\n\u003cp\u003eSmall improvements over time add up.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eWHO IS THIS PLAN FOR?\u003c\/p\u003e\n\u003cp\u003eThe Gym Glute Plan is ideal if you:\u003c\/p\u003e\n\u003cp\u003e• Want to build and strengthen your glutes\u003cbr\u003e• Train at a gym\u003cbr\u003e• Want more structure in your workouts\u003cbr\u003e• Don't know which glute exercises to combine\u003cbr\u003e• Want to stop changing your routine every week\u003cbr\u003e• Want clear sets, reps and progression guidance\u003cbr\u003e• Want nutrition and meal guidance alongside your training\u003cbr\u003e• Are ready to commit to a structured 12-week programme\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eTHE 12-WEEK JOURNEY\u003c\/p\u003e\n\u003cp\u003eWEEKS 1-4 — BUILD YOUR BASE\u003c\/p\u003e\n\u003cp\u003eLearn the exercises, establish good technique and become comfortable with your working weights.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eWEEKS 5-8 — BUILD\u003c\/p\u003e\n\u003cp\u003eBegin progressing your exercises by increasing weight, repetitions or overall performance.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eWEEKS 9-11 — PROGRESS\u003c\/p\u003e\n\u003cp\u003eContinue challenging yourself while maintaining controlled technique and good exercise execution.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eWEEK 12 — RESET \u0026amp; REVIEW\u003c\/p\u003e\n\u003cp\u003eReduce your training volume slightly and look back at how your strength, performance and consistency have developed since week one.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eSTRONGER GLUTES. HAPPIER YOU.\u003c\/p\u003e\n\u003cp\u003eYou don't need a new workout every week.\u003c\/p\u003e\n\u003cp\u003eYou need a good programme, consistency and progression.\u003c\/p\u003e\n\u003cp\u003e12 weeks.\u003c\/p\u003e\n\u003cp\u003e3 glute-focused workouts per week.\u003c\/p\u003e\n\u003cp\u003eOne clear goal.\u003c\/p\u003e\n\u003cp\u003eStart your SCULPT journey today. 🍑\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eIMPORTANT INFORMATION\u003c\/p\u003e\n\u003cp\u003eThis programme provides general fitness and nutrition information and isn't personalised medical or dietetic advice. Individual results vary. If you're pregnant, have an injury or medical condition, have a history of disordered eating, or have specific health or dietary requirements, seek appropriate professional guidance before beginning a new exercise or nutrition programme.\u003c\/p\u003e","brand":"My Store","offers":[{"title":"Default Title","offer_id":58909091561804,"sku":null,"price":13.0,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1092\/5952\/2380\/files\/IMG-8593.png?v=1790030828"},{"product_id":"12-week-lean-sculpt-weight-loss-toning-workout-plan","title":"12 Week Lean \u0026 Sculpt - Weight Loss \u0026 Toning Workout Plan","description":"\u003cp\u003e\u003cstrong\u003e12-WEEK LEAN \u0026amp; SCULPT PLAN\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eLose body fat. Build strength. Feel stronger and more confident. ✨\u003c\/p\u003e\n\u003cp\u003eThe SCULPT 12-Week Lean \u0026amp; Sculpt Plan is a complete weight loss and toning programme combining structured strength training, cardio, daily activity and practical nutrition guidance.\u003c\/p\u003e\n\u003cp\u003eInstead of extreme diets or endless cardio, the programme is designed around a sustainable approach to fat loss while helping you maintain and develop muscle — with extra focus on your glutes, legs and calves.\u003c\/p\u003e\n\u003cp\u003eYour workouts, weekly structure and nutrition guidance are mapped out across the full 12 weeks, so you know exactly what to focus on.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eWHAT'S INCLUDED\u003c\/p\u003e\n\u003cp\u003e✓ COMPLETE 12-WEEK WEIGHT LOSS \u0026amp; TONING PROGRAMME\u003cbr\u003eA structured 12-week plan combining resistance training, cardio, activity and nutrition.\u003c\/p\u003e\n\u003cp\u003e✓ 3 STRENGTH WORKOUTS PER WEEK\u003cbr\u003eLower-body, full-body and glute-focused sessions designed to help you become stronger while working towards your fat-loss goal.\u003c\/p\u003e\n\u003cp\u003e✓ GLUTES, LEGS \u0026amp; CALVES FOCUS\u003cbr\u003eAdditional lower-body training to strengthen and develop your glutes, legs and calves as part of your overall programme.\u003c\/p\u003e\n\u003cp\u003e✓ CARDIO \u0026amp; ACTIVITY GUIDANCE\u003cbr\u003eSimple walking and easy-cardio sessions built into your weekly routine without requiring hours of cardio every day.\u003c\/p\u003e\n\u003cp\u003e✓ CALORIE DEFICIT GUIDANCE\u003cbr\u003eLearn how a sensible calorie deficit works and how to approach weight loss without relying on crash diets.\u003c\/p\u003e\n\u003cp\u003e✓ PROTEIN \u0026amp; NUTRITION GUIDANCE\u003cbr\u003eSimple guidance around protein, balanced meals and making your nutrition support your training.\u003c\/p\u003e\n\u003cp\u003e✓ 7-DAY MEAL INSPIRATION\u003cbr\u003eMonday-Sunday meal ideas to make planning your week easier.\u003c\/p\u003e\n\u003cp\u003e✓ CALORIE-SAVING FOOD SWAPS\u003cbr\u003eSimple ideas that can help reduce calories without completely changing the foods you enjoy.\u003c\/p\u003e\n\u003cp\u003e✓ WEEKLY SHOPPING LIST\u003cbr\u003eA straightforward shopping guide covering proteins, carbohydrates, fruit, vegetables and everyday essentials.\u003c\/p\u003e\n\u003cp\u003e✓ PROGRESS TRACKING\u003cbr\u003eTrack your weight, measurements, strength, photos and consistency throughout the 12 weeks.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eYOUR WEEK\u003c\/p\u003e\n\u003cp\u003eYour programme combines strength training with walking, cardio and recovery:\u003c\/p\u003e\n\u003cp\u003eMONDAY — LOWER BODY: GLUTES + LEGS\u003c\/p\u003e\n\u003cp\u003eA focused lower-body strength session including:\u003c\/p\u003e\n\u003cp\u003e• Hip Thrusts \/ Glute Bridges\u003cbr\u003e• Squats or Leg Press\u003cbr\u003e• Romanian Deadlifts\u003cbr\u003e• Reverse Lunges\u003cbr\u003e• Hip Abductions\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eTUESDAY — WALK \/ EASY CARDIO\u003c\/p\u003e\n\u003cp\u003e30-45 minutes of walking or comfortable cardio to increase activity while supporting recovery.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eWEDNESDAY — FULL BODY + CORE\u003c\/p\u003e\n\u003cp\u003eA balanced strength session including:\u003c\/p\u003e\n\u003cp\u003e• Goblet Squats\u003cbr\u003e• Rows\u003cbr\u003e• Dumbbell Chest Press\u003cbr\u003e• Romanian Deadlifts\u003cbr\u003e• Planks\u003cbr\u003e• Dead Bugs\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eTHURSDAY — REST \/ RECOVERY\u003c\/p\u003e\n\u003cp\u003eGive your body time to recover and prepare for your next workout.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eFRIDAY — GLUTES + CALVES\u003c\/p\u003e\n\u003cp\u003eA lower-body session with additional focus on your glutes and calves.\u003c\/p\u003e\n\u003cp\u003eIncludes:\u003c\/p\u003e\n\u003cp\u003e• Hip Thrusts\u003cbr\u003e• Bulgarian Split Squats\u003cbr\u003e• Step-Ups\u003cbr\u003e• Cable or Banded Kickbacks\u003cbr\u003e• Standing Calf Raises\u003cbr\u003e• Seated \/ Bent-Knee Calf Raises\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eSATURDAY — WALK \/ EASY CARDIO\u003c\/p\u003e\n\u003cp\u003e30-60 minutes of walking or another form of comfortable cardio.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eSUNDAY — REST + WEEKLY PREP\u003c\/p\u003e\n\u003cp\u003eRecover, prepare your food and get ready for the week ahead.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eFAT LOSS WITHOUT THE EXTREMES\u003c\/p\u003e\n\u003cp\u003eYou don't need to starve yourself or spend hours doing cardio to lose weight.\u003c\/p\u003e\n\u003cp\u003eThe Lean \u0026amp; Sculpt approach focuses on creating a manageable calorie deficit while continuing to strength train and prioritise protein.\u003c\/p\u003e\n\u003cp\u003eThis helps make the programme much easier to maintain while supporting your training and muscle.\u003c\/p\u003e\n\u003cp\u003eThere is also no such thing as choosing exactly where your body loses fat from. The programme uses overall fat-loss principles alongside targeted strength training to develop areas such as your glutes, legs and calves.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eWHO IS THIS PLAN FOR?\u003c\/p\u003e\n\u003cp\u003eLean \u0026amp; Sculpt is ideal if you:\u003c\/p\u003e\n\u003cp\u003e• Want to lose body fat\u003cbr\u003e• Want to look and feel more toned\u003cbr\u003e• Want to strengthen your glutes and legs\u003cbr\u003e• Want more structure with your workouts\u003cbr\u003e• Don't want to rely on extreme diets\u003cbr\u003e• Want to combine strength training with cardio\u003cbr\u003e• Want guidance around calories and protein\u003cbr\u003e• Want simple meal inspiration\u003cbr\u003e• Want a realistic 12-week routine you can follow\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eTHE 12-WEEK JOURNEY\u003c\/p\u003e\n\u003cp\u003eWEEKS 1-4 — RESET\u003c\/p\u003e\n\u003cp\u003eBuild your routine, establish your workouts and become consistent with your nutrition and activity.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eWEEKS 5-8 — PROGRESS\u003c\/p\u003e\n\u003cp\u003eContinue your calorie deficit while progressing your strength training and maintaining regular activity.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eWEEKS 9-11 — SCULPT\u003c\/p\u003e\n\u003cp\u003eContinue building strength and consistency while working towards your body-composition goal.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eWEEK 12 — RESET \u0026amp; REVIEW\u003c\/p\u003e\n\u003cp\u003eReview your progress, measurements, strength and habits and compare them with where you started in week one.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eTRACK MORE THAN THE SCALES\u003c\/p\u003e\n\u003cp\u003eYour body weight is only one way to measure progress.\u003c\/p\u003e\n\u003cp\u003eThroughout the programme you can also track:\u003c\/p\u003e\n\u003cp\u003e• Waist measurements\u003cbr\u003e• Hip measurements\u003cbr\u003e• Progress photos\u003cbr\u003e• Strength improvements\u003cbr\u003e• Workout performance\u003cbr\u003e• Energy levels\u003cbr\u003e• Weekly consistency\u003c\/p\u003e\n\u003cp\u003eDaily body weight can naturally fluctuate, so looking at the bigger picture is more useful than focusing on a single weigh-in.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eLEANER. STRONGER. SCULPTED.\u003c\/p\u003e\n\u003cp\u003eThis isn't about being perfect for 12 weeks.\u003c\/p\u003e\n\u003cp\u003eIt's about building a routine you can actually stick to.\u003c\/p\u003e\n\u003cp\u003eStrength training.\u003c\/p\u003e\n\u003cp\u003eDaily movement.\u003c\/p\u003e\n\u003cp\u003eBalanced nutrition.\u003c\/p\u003e\n\u003cp\u003eConsistency.\u003c\/p\u003e\n\u003cp\u003e12 weeks. One clear plan.\u003c\/p\u003e\n\u003cp\u003eStart your SCULPT journey today. ✨\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eIMPORTANT INFORMATION\u003c\/p\u003e\n\u003cp\u003eThis programme provides general fitness and nutrition information and isn't personalised medical or dietetic advice. Individual results and rates of weight loss vary. If you're pregnant or breastfeeding, under 18, have an injury or medical condition, have a history of disordered eating, or have specific health or dietary requirements, seek appropriate professional guidance before beginning a weight-loss, exercise or nutrition programme.\u003c\/p\u003e","brand":"My Store","offers":[{"title":"Default Title","offer_id":58909096444236,"sku":null,"price":15.0,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1092\/5952\/2380\/files\/IMG-8595.png?v=1790031001"},{"product_id":"12-week-hourglass-sculpt-glutes-core-waist-full-body-workout-plan","title":"12 Week Hourglass Sculpt - Glutes, Core, Waist, Full Body Workout Plan","description":"\u003cp\u003e\u003cstrong\u003e12-WEEK HOURGLASS SCULPT PLAN\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eTrain anywhere. Build strength. Sculpt your full body. ✨\u003c\/p\u003e\n\u003cp\u003eThe SCULPT 12-Week Hourglass Sculpt Plan is our flexible hybrid training programme designed to focus on your glutes, core and full body — whether you're training at home, in the gym, or a mixture of both.\u003c\/p\u003e\n\u003cp\u003eEvery workout includes home and gym exercise options, meaning your location doesn't have to dictate your routine.\u003c\/p\u003e\n\u003cp\u003eGym today? Follow the gym exercises.\u003c\/p\u003e\n\u003cp\u003eTraining from home tomorrow? Switch to the home alternatives.\u003c\/p\u003e\n\u003cp\u003eSame programme. Same structure. Same goal.\u003c\/p\u003e\n\u003cp\u003eThe programme combines progressive glute training with upper-body, core and full-body workouts to help you build a stronger, more balanced physique across 12 weeks.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eWHAT'S INCLUDED\u003c\/p\u003e\n\u003cp\u003e✓ COMPLETE 12-WEEK HYBRID PROGRAMME\u003cbr\u003eA structured 12-week training programme that can be completed at home, in the gym, or using a combination of both.\u003c\/p\u003e\n\u003cp\u003e✓ HOME + GYM EXERCISE OPTIONS\u003cbr\u003eEvery major movement includes alternatives depending on where you're training that day.\u003c\/p\u003e\n\u003cp\u003e✓ 4 STRUCTURED WORKOUTS PER WEEK\u003cbr\u003eTwo glute and lower-body sessions alongside upper-body, core and full-body training.\u003c\/p\u003e\n\u003cp\u003e✓ GLUTE-FOCUSED TRAINING\u003cbr\u003eProgressive exercises designed to strengthen and develop your glutes throughout the programme.\u003c\/p\u003e\n\u003cp\u003e✓ CORE TRAINING\u003cbr\u003eDedicated core exercises to improve strength, stability and control.\u003c\/p\u003e\n\u003cp\u003e✓ UPPER-BODY TRAINING\u003cbr\u003eBack, shoulders and upper-body exercises create a more balanced full-body programme.\u003c\/p\u003e\n\u003cp\u003e✓ EXERCISE SETS \u0026amp; REPS\u003cbr\u003eEvery workout clearly shows which exercises to complete and how many sets and reps to perform.\u003c\/p\u003e\n\u003cp\u003e✓ PROGRESSIVE TRAINING SYSTEM\u003cbr\u003eLearn how to increase resistance, repetitions, range of motion and exercise difficulty as you become stronger.\u003c\/p\u003e\n\u003cp\u003e✓ NUTRITION GUIDANCE\u003cbr\u003eSimple nutrition guidance to support your individual training and body-composition goals.\u003c\/p\u003e\n\u003cp\u003e✓ 7-DAY MEAL INSPIRATION\u003cbr\u003eMonday-Sunday meal ideas to make planning your food easier.\u003c\/p\u003e\n\u003cp\u003e✓ WEEKLY SHOPPING LIST\u003cbr\u003eA simple shopping guide covering proteins, carbohydrates, fruit, vegetables and everyday essentials.\u003c\/p\u003e\n\u003cp\u003e✓ PROGRESS TRACKING\u003cbr\u003eTrack your workouts, resistance, strength and consistency throughout the full 12 weeks.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eYOUR WEEK\u003c\/p\u003e\n\u003cp\u003eThe programme consists of 4 structured workouts per week:\u003c\/p\u003e\n\u003cp\u003eMONDAY — GLUTES + HAMSTRINGS\u003c\/p\u003e\n\u003cp\u003eA lower-body session focused on your glutes and hamstrings.\u003c\/p\u003e\n\u003cp\u003eIncludes movements such as:\u003c\/p\u003e\n\u003cp\u003e• Hip Thrusts\u003cbr\u003e• Romanian Deadlifts\u003cbr\u003e• Split Squats\u003cbr\u003e• Glute Kickbacks\u003cbr\u003e• Hip Abductions\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eWEDNESDAY — UPPER BODY + CORE\u003c\/p\u003e\n\u003cp\u003eA balanced upper-body session with dedicated core training.\u003c\/p\u003e\n\u003cp\u003eIncludes movements such as:\u003c\/p\u003e\n\u003cp\u003e• Pulldowns\u003cbr\u003e• Rows\u003cbr\u003e• Shoulder Press\u003cbr\u003e• Lateral Raises\u003cbr\u003e• Core Crunches\u003cbr\u003e• Pallof Presses\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eFRIDAY — GLUTES + QUADS\u003c\/p\u003e\n\u003cp\u003eYour second dedicated lower-body session, combining glute and quad-focused movements.\u003c\/p\u003e\n\u003cp\u003eIncludes:\u003c\/p\u003e\n\u003cp\u003e• Squats \/ Leg Press\u003cbr\u003e• Lunges\u003cbr\u003e• Step-Ups\u003cbr\u003e• Glute Bridges\u003cbr\u003e• Calf Raises\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eSATURDAY — FULL BODY SCULPT\u003c\/p\u003e\n\u003cp\u003eFinish your training week with a full-body session combining lower body, upper body, glutes and core.\u003c\/p\u003e\n\u003cp\u003eIncludes:\u003c\/p\u003e\n\u003cp\u003e• Squat + Press\u003cbr\u003e• Hip Hinge Movements\u003cbr\u003e• Chest Press \/ Push-Ups\u003cbr\u003e• Glute Abductions\u003cbr\u003e• Plank Variations\u003cbr\u003e• Optional Cardio Finisher\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eHOME OR GYM — YOU CHOOSE\u003c\/p\u003e\n\u003cp\u003eThis is what makes Hourglass Sculpt different.\u003c\/p\u003e\n\u003cp\u003eYou don't need to choose between buying a home programme or a gym programme.\u003c\/p\u003e\n\u003cp\u003eEvery major exercise has an alternative.\u003c\/p\u003e\n\u003cp\u003eGYM:\u003cbr\u003eBarbell Hip Thrust\u003c\/p\u003e\n\u003cp\u003eHOME:\u003cbr\u003eDumbbell or Backpack Hip Thrust\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eGYM:\u003cbr\u003eCable Kickback\u003c\/p\u003e\n\u003cp\u003eHOME:\u003cbr\u003eBanded Kickback\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eGYM:\u003cbr\u003eLat Pulldown\u003c\/p\u003e\n\u003cp\u003eHOME:\u003cbr\u003eResistance Band Pulldown\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eGYM:\u003cbr\u003eHip Abduction Machine\u003c\/p\u003e\n\u003cp\u003eHOME:\u003cbr\u003eBanded Abductions\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eYour equipment can change.\u003c\/p\u003e\n\u003cp\u003eYour location can change.\u003c\/p\u003e\n\u003cp\u003eYour programme doesn't have to.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eWHO IS THIS PLAN FOR?\u003c\/p\u003e\n\u003cp\u003eHourglass Sculpt is ideal if you:\u003c\/p\u003e\n\u003cp\u003e• Want to build and strengthen your glutes\u003cbr\u003e• Want to train your full body rather than only your glutes\u003cbr\u003e• Want additional focus on your core\u003cbr\u003e• Sometimes train at the gym and sometimes at home\u003cbr\u003e• Don't want to be tied to one training location\u003cbr\u003e• Want a structured weekly routine\u003cbr\u003e• Want clear sets, reps and progression guidance\u003cbr\u003e• Want nutrition guidance alongside your training\u003cbr\u003e• Want one programme that fits around a changing schedule\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eTHE 12-WEEK JOURNEY\u003c\/p\u003e\n\u003cp\u003eWEEKS 1-4 — BASE\u003c\/p\u003e\n\u003cp\u003eLearn the exercises, establish your routine and become comfortable with both the home and gym variations you use.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eWEEKS 5-8 — BUILD\u003c\/p\u003e\n\u003cp\u003eBegin increasing resistance, repetitions or exercise difficulty as your strength improves.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eWEEKS 9-11 — SCULPT\u003c\/p\u003e\n\u003cp\u003eContinue progressing your workouts while maintaining controlled technique and consistency.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eWEEK 12 — RESET \u0026amp; REVIEW\u003c\/p\u003e\n\u003cp\u003eReduce your training volume slightly and review how your strength, performance and consistency have developed since week one.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eNUTRITION TO MATCH YOUR GOAL\u003c\/p\u003e\n\u003cp\u003eHourglass Sculpt isn't tied to one specific weight goal.\u003c\/p\u003e\n\u003cp\u003eYour nutrition can be adjusted depending on what you're trying to achieve.\u003c\/p\u003e\n\u003cp\u003eBUILD MUSCLE\u003cbr\u003eEat around maintenance or a small calorie surplus while prioritising protein and progressive training.\u003c\/p\u003e\n\u003cp\u003eBODY RECOMPOSITION\u003cbr\u003eEat around maintenance while prioritising protein, strength training and consistency.\u003c\/p\u003e\n\u003cp\u003eLOSE BODY FAT\u003cbr\u003eUse a manageable calorie deficit while continuing to strength train and prioritise protein.\u003c\/p\u003e\n\u003cp\u003eThe programme also includes simple meal inspiration and nutrition guidance to help you put this into practice.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eABOUT THE \"HOURGLASS\" GOAL\u003c\/p\u003e\n\u003cp\u003eHourglass Sculpt focuses on developing areas including your glutes, shoulders, back and core to help build a stronger, more balanced physique.\u003c\/p\u003e\n\u003cp\u003eExercise cannot change your natural bone structure or choose exactly where your body loses fat.\u003c\/p\u003e\n\u003cp\u003eInstead, the programme focuses on what you can control — building muscle, becoming stronger, improving your training and staying consistent.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eTRAIN ANYWHERE. SAME PLAN. SAME GOAL.\u003c\/p\u003e\n\u003cp\u003eLife doesn't always fit around the gym.\u003c\/p\u003e\n\u003cp\u003eYour training plan should be able to adapt.\u003c\/p\u003e\n\u003cp\u003eHome today.\u003c\/p\u003e\n\u003cp\u003eGym tomorrow.\u003c\/p\u003e\n\u003cp\u003eStill on plan.\u003c\/p\u003e\n\u003cp\u003e12 weeks.\u003c\/p\u003e\n\u003cp\u003e4 workouts per week.\u003c\/p\u003e\n\u003cp\u003eOne flexible programme.\u003c\/p\u003e\n\u003cp\u003eStart your SCULPT journey today. ✨\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eIMPORTANT INFORMATION\u003c\/p\u003e\n\u003cp\u003eThis programme provides general fitness and nutrition information and isn't personalised medical or dietetic advice. Individual results vary. If you're pregnant, have an injury or medical condition, have a history of disordered eating, or have specific health or dietary requirements, seek appropriate professional guidance before beginning a new exercise or nutrition programme.\u003c\/p\u003e","brand":"My Store","offers":[{"title":"Default Title","offer_id":58909102244172,"sku":null,"price":20.0,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1092\/5952\/2380\/files\/4BAD6C52-6605-4904-A3BC-71EB71DC1AD4.png?v=1790031096"}],"url":"https:\/\/sculptplans.com\/collections\/frontpage.oembed","provider":"SCULPT","version":"1.0","type":"link"}