12-Week Hourglass Program | 4-Day Split

This is a 12-week structured gym program built around real compound movements, intentional progression, and showing up for yourself consistently.

It is designed specifically to help you build a naturally strong, balanced physique by shaping your glutes and hamstrings while developing your upper body to naturally taper your waist. Whether you are getting back into the gym, leveling up from where you are, or starting fresh with a program that actually has a plan behind it, this was made for you!

Not ready to commit yet? No Pressure ↓

If you want to get a feel for the training style first, download my FREE 14-Day Hourglass Kickstart. It uses the exact same structure so you know exactly what you are signing up for.

What you get inside the full program: ↓

* 12 Full Weeks of Structured Training: Broken into 3 distinct blocks: Phase 1 (Foundation), Phase 2 (The Progression), and Phase 3 (The Real Results)

* Optimized 4-Day Schedule: Focused training days on Monday, Tuesday, Thursday, and Friday with full rest weekends

* Active Recovery Day: A dedicated Wednesday core circuit and recovery routine built in to help your muscles repair and grow

* Strategic 4-Set Overload: A 4-set minimum across all lifting phases, adjusting your rep targets every 4 weeks so you can safely increase your weights without hitting a plateau

* Balanced Hourglass Focus: Clean targets built to shape your entire physique—from rows and lat pulldowns that lean out your waist, to heavy barbell RDLs and hip thrusts for your lower body

* Short Form Cues: Clear, single-sentence execution tips and mistakes to avoid on every single exercise so you always know exactly what you are doing

* Progress Tracker: A built-in tracking guide to write down your weights and easily measure your changes every 4 weeks

This is for you if: ↓

♡ You are completely done with random workouts that go nowhere.

♡ You want a program that tells you exactly what to do, how many sets and reps to hit, and when to push harder.

♡ You are ready to be consistent for 12 weeks and see what your body is actually capable of

♡ You want 4 focused, intentional training days that actually count

This is NOT for you if: ↓

♡ You are looking for a quick fix or a shortcut.

♡ You are not ready to show up and be consistent.

♡ You want results without putting in the work.

♡ The program works. The only variable is you. Start today and show up for yourself.

How it works: 💌

This is a digital product. Once you complete your purchase, your instant download will be sent straight to your email inbox. If you don’t see it right away, make sure to check your Spam or Promotions folder. If you have any questions, just reach out!