{"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\/products\/12-week-hourglass-sculpt-glutes-core-waist-full-body-workout-plan","provider":"SCULPT","version":"1.0","type":"link"}