HOURGLASS
SCULPT

12-WEEK HOURGLASS SCULPT PLAN

Train anywhere. Build strength. Sculpt your full body. ✨

The 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.

Every workout includes home and gym exercise options, meaning your location doesn't have to dictate your routine.

Gym today? Follow the gym exercises.

Training from home tomorrow? Switch to the home alternatives.

Same programme. Same structure. Same goal.

The 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.

WHAT'S INCLUDED

✓ COMPLETE 12-WEEK HYBRID PROGRAMME
A structured 12-week training programme that can be completed at home, in the gym, or using a combination of both.

✓ HOME + GYM EXERCISE OPTIONS
Every major movement includes alternatives depending on where you're training that day.

✓ 4 STRUCTURED WORKOUTS PER WEEK
Two glute and lower-body sessions alongside upper-body, core and full-body training.

✓ GLUTE-FOCUSED TRAINING
Progressive exercises designed to strengthen and develop your glutes throughout the programme.

✓ CORE TRAINING
Dedicated core exercises to improve strength, stability and control.

✓ UPPER-BODY TRAINING
Back, shoulders and upper-body exercises create a more balanced full-body programme.

✓ EXERCISE SETS & REPS
Every workout clearly shows which exercises to complete and how many sets and reps to perform.

✓ PROGRESSIVE TRAINING SYSTEM
Learn how to increase resistance, repetitions, range of motion and exercise difficulty as you become stronger.

✓ NUTRITION GUIDANCE
Simple nutrition guidance to support your individual training and body-composition goals.

✓ 7-DAY MEAL INSPIRATION
Monday-Sunday meal ideas to make planning your food easier.

✓ WEEKLY SHOPPING LIST
A simple shopping guide covering proteins, carbohydrates, fruit, vegetables and everyday essentials.

✓ PROGRESS TRACKING
Track your workouts, resistance, strength and consistency throughout the full 12 weeks.

YOUR WEEK

The programme consists of 4 structured workouts per week:

MONDAY — GLUTES + HAMSTRINGS

A lower-body session focused on your glutes and hamstrings.

Includes movements such as:

• Hip Thrusts
• Romanian Deadlifts
• Split Squats
• Glute Kickbacks
• Hip Abductions

WEDNESDAY — UPPER BODY + CORE

A balanced upper-body session with dedicated core training.

Includes movements such as:

• Pulldowns
• Rows
• Shoulder Press
• Lateral Raises
• Core Crunches
• Pallof Presses

FRIDAY — GLUTES + QUADS

Your second dedicated lower-body session, combining glute and quad-focused movements.

Includes:

• Squats / Leg Press
• Lunges
• Step-Ups
• Glute Bridges
• Calf Raises

SATURDAY — FULL BODY SCULPT

Finish your training week with a full-body session combining lower body, upper body, glutes and core.

Includes:

• Squat + Press
• Hip Hinge Movements
• Chest Press / Push-Ups
• Glute Abductions
• Plank Variations
• Optional Cardio Finisher

HOME OR GYM — YOU CHOOSE

This is what makes Hourglass Sculpt different.

You don't need to choose between buying a home programme or a gym programme.

Every major exercise has an alternative.

GYM:
Barbell Hip Thrust

HOME:
Dumbbell or Backpack Hip Thrust

GYM:
Cable Kickback

HOME:
Banded Kickback

GYM:
Lat Pulldown

HOME:
Resistance Band Pulldown

GYM:
Hip Abduction Machine

HOME:
Banded Abductions

Your equipment can change.

Your location can change.

Your programme doesn't have to.

WHO IS THIS PLAN FOR?

Hourglass Sculpt is ideal if you:

• Want to build and strengthen your glutes
• Want to train your full body rather than only your glutes
• Want additional focus on your core
• Sometimes train at the gym and sometimes at home
• Don't want to be tied to one training location
• Want a structured weekly routine
• Want clear sets, reps and progression guidance
• Want nutrition guidance alongside your training
• Want one programme that fits around a changing schedule

THE 12-WEEK JOURNEY

WEEKS 1-4 — BASE

Learn the exercises, establish your routine and become comfortable with both the home and gym variations you use.

WEEKS 5-8 — BUILD

Begin increasing resistance, repetitions or exercise difficulty as your strength improves.

WEEKS 9-11 — SCULPT

Continue progressing your workouts while maintaining controlled technique and consistency.

WEEK 12 — RESET & REVIEW

Reduce your training volume slightly and review how your strength, performance and consistency have developed since week one.

NUTRITION TO MATCH YOUR GOAL

Hourglass Sculpt isn't tied to one specific weight goal.

Your nutrition can be adjusted depending on what you're trying to achieve.

BUILD MUSCLE
Eat around maintenance or a small calorie surplus while prioritising protein and progressive training.

BODY RECOMPOSITION
Eat around maintenance while prioritising protein, strength training and consistency.

LOSE BODY FAT
Use a manageable calorie deficit while continuing to strength train and prioritise protein.

The programme also includes simple meal inspiration and nutrition guidance to help you put this into practice.

ABOUT THE "HOURGLASS" GOAL

Hourglass Sculpt focuses on developing areas including your glutes, shoulders, back and core to help build a stronger, more balanced physique.

Exercise cannot change your natural bone structure or choose exactly where your body loses fat.

Instead, the programme focuses on what you can control — building muscle, becoming stronger, improving your training and staying consistent.

TRAIN ANYWHERE. SAME PLAN. SAME GOAL.

Life doesn't always fit around the gym.

Your training plan should be able to adapt.

Home today.

Gym tomorrow.

Still on plan.

12 weeks.

4 workouts per week.

One flexible programme.

Start your SCULPT journey today. ✨

IMPORTANT INFORMATION

This 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.