Hourglass V3

Are you ready to grow? Hourglass plan (6 week challenge)

Welcome to the Hourglass V3. Throughout this plan you will learn all the necessary steps in grow-
ing, sculpting and toning your desired physic. This plan is separated into 3 different full week leg
routines that will be recycled over the next 6 weeks.

Why is it so important to follow a proper routine in order to see results?: the most common ques-
tion i get asked day in and day out is “Helin, i workout every day, i do all the right things i weight
train but i see no results?”. The answer is complicated yet also so simple, you are not following a
proper routine in your day to day life. This can be anything from diet, over training, not training cer-
tain muscles accordingly, AKA only doing isolated movments at the gym (more on this bellow) etc...
I created this program guide for individuals who want to grow their legs and glute overall for a
more “hourglass appearance”. This program is strictly gym based, you cannot grow your glutes
without heavy lifting! The way to proper growth is by training each muscle of your legs and booty
properly and as mentioned above, without over training and training each muscle group.

Using this plan for fat loss? Along with diet you will need to do some extra cardio. My recommen-
dation would be to do 20-30 min of extra cardio either before or after your workout. You can also
Implement this cardio on your “rest days” if thats what you prefer. For me personally thats what i
would recommend. You can go on a 30 min walk on your days off and that would be more than
good enough for fat loss results, along with this plan and the proper diet.

***I have also included a mini ab circuit for you to use as extra. You can do abs/ core after every
workout when you choose. However I have also marked it on the days i would recommend you do
core as extra.

REST DAYS

There are 4 workout days a week. YOU get to decide how you want to place your rest days. If on
Monday you do day 1 of this plan and Tuesday day 2, you can have a rest day on Wednesday and
on Thursday pick up with day 3. You decide what your recover time needs to be. There are 3 work-
out weeks. Once you complete week 3 you will repeat from week 1.

Weights

I can not determine what level of weights you should be using as i am not there to asses your
personal strength levels. If this is your first time using one of my gym based plans, start light. Make
sure your form is correct. You will understand very quickly what were your strength is at.

EMAIL me if you have any specific questions, I will do my best to get back to
you!
Rest between sets and training style?

What is straight set training: Straight sets are when you do a set of one exercise, rest, and repeat
at the same weight and same rep. Straight sets are optimal for growth and really help maximize str-
enht. It is best to take around a 1 to 3 minutes breaks between sets (depending the weight you’re
using and what you’re used to). Straight sets are good to pair with supersets. You will notice i have
mainly incorporated straight sets in this plan. These are just my personal preference and how i be-
lieve you will achieve maximum growth with how i have paired each workout.

What is Pyramid Training: The theory behind pyramid training is that we increase resistance
(weight) and decrease the number of repetitions as we complete. A pyramid set. So for example
this would be 4 sets, 12 reps, 8 reps, 6 reps 4 reps, of a heavy compound excersize. By the time
you’re at the 4 reps, this would mean you are at the heaviest weight.

Reverse Pyramid Training (RPT) is a training style in which the first set of a given exercise is per-
formed with the heaviest weight. Each subsequent set is performed with a lighter weight but for
higher reps. Typically, each subsequent set is 8-10% lighter than the previous one.
I don’t recommend Reverse Pyramid Training to beginners because pushing their limits with espe-
cially on big lifts without supervision ( like Squats and Deadlifts), can push them too hard and lead
to sloppy form/ injury.

Overall each training style has its own perks. Ive set up this plan with mainly straight sets. This is just
my personal opinion on how i like to train.
 Week 1 / DAY 1

Activation

1.Hip thrust- 4 sets 10 reps

(Beginners (use a dumbell) Intermediate and advanced (use barbell)

Begin seated on the ground with a bench behind you. Have a loaded barbell over your legs directly above your
hips, lean back against the bench. Begin the movement by pushing up through one of your feet, extending
your hips vertically through the bar. Your weight should be supported by your shoulder blades as well as your
feet. Extend as far as possible, squeeze your glutes, return to the ground and restart movement.

1.Super set : weightless hip thrust

and band abduction at the top. 4
sets 8 reps

2.Romanian deadlift barbell-- 4 sets- 15, 10, 10, 8 reps PYRAMID

-Beginners (use a dumbell) Intermediate and advanced (use barbell)

Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees
should be slightly bent. This is your starting position. lower the barbell to over the top of your feet by bending
at the waist while keeping your back straight .Start bringing your torso up straight again by extending your hips
until you are back at the starting position. Keep your chin tucked in at all times. Do not look at yourself in the
mirror.

3.Walking lunges (with weight) - 12 steps 1 set - 6 sets

Standing straight step forward, bringing your front leg and back leg into a 90 degree angel.

3. Super set : 30 Second Plank 3

sets

4. Bulgarian Split squat- 3 sets -10 reps per leg

With your back leg elevated on a bench, your opposite leg should be forward on the floor. Lower yourself so
that your front foot on the floor ends up in a 90 degree angel.

10 min wind down (Treadmill moderate incline, moderate speed) + Core and
abs of choice (or mini ab circuit at the end of document)
 Week 1 / DAY 2

Activation
1.Box squats 1 set - 15 reps / 4 sets 10 reps
Very similar to a regular squat, have your legs aprox shoulder width apart. You will need a bench or chair. Lower
yourself into a squat, make sure your glutes touch the chair. 1 second pause on chair. Engage your core at all
times and bring yourself back up to your starting position.

1.Super set: Single leg backwards slides- 4 sets , 10 reps per leg ( or weightless
backwards lunge) For the slides you will need Dual Sided Exercise Discs. If you do not
have those on hand use dumbbells for your backwards lunges.

2.Glute bridge on floor (with weight) 4 sets-10 reps + 4 sets 10 reps without : feet elevated on
half moon or plates
Similar to a glute bridge, lay on the floor with your feet placed on a half moon ball ( if you do not have a half
moon available use 3-4 plates. Your feet should be at least a 5-6 inch elevated from the floor while on the
plates). Grab a weight you are comfortable with. You can use a dumbbell or a small barbell (usually this weight
will be lighter than your normal hip thrust weight). As you would do a glute bridge, bring your hips off the
ground, engaging your glutes.

3.Laying leg curl- hamstrings: 5 sets 15, 12, 12, 10 , 10

Adjust the leg curl machine to your comfort. Curl the weight upwards. Slowly lower the weight back to the start-
ing position. When lowering count to 3. Don’t just swing your leg up and down.

4.Walking lunges (with weight)- 12 steps 1 set - 6 sets

Standing straight step forward, bringing your front leg and back leg into a 90 degree angel.

5.Frog jumps- with light weight 10 jumps- 1 set (6 sets)

10 min wind down (Treadmill moderate incline, moderate speed)

 Week 1 / DAY 3

1. Lat pull down- 5 sets 12 reps

Grasp the bar with a wide grip, looking forward with your torso upright. Retract your shoulder blades
and pull the bar down in front of you to your upper chest, bringing your body back a bit. Squeeze your
lats at the bottom of the move. Resist the temptation to lean back to aid the movement.

2. Overhead press 5 sets 15 reps

With your legs shoulder width apart, your elbows and forearms should be in a vertical position, straight up and
down. The bar should be resting on your anterior deltoids (Front of your shoulder). Look straight in front of you
,keep this head position throughout the entire lift, and press the bar over your head.

3. Battle ropes - 5 sets 25 seconds each

Get into a slight squat position, with a slight bend in your arms as well. Engaging your core, move the ropes up
and down as fast as you can. You dont have to move your elbows too much, try to keep them tucked into your
body.

4. Box jump 5 sets 10 reps

4.Super set: Bent over row 5 sets 10,10,8,8,8
Hold onto a barbell with your palms facing down. With a slight bend in your
knees, keeping your torso stationary, lift the barbell toward you. Slowly lower
the barbell back to the starting position.

5. Single-Arm Dumbbell Row 5 sets, 12 reps (per arm)

Start at a flat bench. Place the one leg on top of the end of the bench, bend your torso forward from the waist
until your upper body is parallel to the floor, and place your same side hand on the other end of the bench for
support.
Use your other and to pick up the dumbbell on the floor and hold the weight while keeping your lower back
straight. The palm of the hand should be facing inwards. Pull the dumbbell straight up to the side of your chest,
keeping your upper arm close to your side. Lower to complete one rep.

10 min wind down (Treadmill moderate incline, moderate speed)

 Week 1 / DAY 4

Activation
1. Squat- 3 sets -10 reps
Superset: 3 sets standing band kick back pulses - 20 per leg in between sets
Begin the movement by bending at your knees and lowering your body to a position where your upper leg is
parallel to the floor. Push through your heels ensuring your chest stays up to finish out the movement. Squeeze
at the top. Repeat

2.Elevated heel squat (barbell) -3 sets 10 reps

If you are not yet comfortable with a barbell squat, please use a smith machine or use 1 dumbell
and do elevated heel gobelt suqats
Position yourself in either a squat rack, with the bar placed on your upper back. Get two plates that are an equal
thickness and place them on the floor under your feet so that your heels become elevated. Begin the move-
ment by bending at your knees and lowering your body to a position where your upper leg is parallel to the
floor. Push through your heels ensuring your chest stays up to finish out the movement. Squeeze at the top.

3. Bulgarian Split squat- 3 sets -10 reps per leg

With your back leg elevated on a bench, your opposite leg should be forward on the floor. Lower yourself so
that your front foot on the floor ends up in a 90 degree angel.

4.Walking lunges- 12 steps 1 set - 3 sets

Standing straight step forward, bringing your front leg and back leg into a 90 degree angel.

5. Standing cable abduction 5 sets 10 reps ( per leg )

With the ankle strap attached to the cable machine, slight bend in your knees, abduct your leg up and out to
the side. Engaging your core, make sure you feel this movement in your glutes. Keep your movement slow and
controlled.

6. Seated Leg Extensions - 3 sets of 12 reps (hold each at the top for 2- 3 seconds
Keep your movements slow and controlled.

10 min wind down (Treadmill moderate incline, moderate speed)

 Week 2 / DAY 1

Activation
1. Squat- 3 sets -10 reps
Superset: 3 sets standing band kick back pulses - 20 per leg in between sets
Begin the movement by bending at your knees and lowering your body to a position where your upper leg is
parallel to the floor. Push through your heels ensuring your chest stays up to finish out the movement. Squeeze
at the top. Repeat

1.Superset: stationary backwards lunges- 3 sets 10 reps per leg (with weight)

2.Hip thrust - 4 sets 10 reps- with 5 pulse at top of each set

Begin seated on the ground with a bench behind you. Have a loaded barbell over your legs directly above your
hips, lean back against the bench. Begin the movement by pushing up through one of your feet, extending
your hips vertically through the bar. Your weight should be supported by your shoulder blades as well as your
feet. Extend as far as possible, squeeze your glutes, return to the ground and restart movement.

3.Curtsy squat to squat- 3 sets 8 reps (per leg)

Holding a barbell or dumbells, take your one leg and cross is behind you into a lunge, but on an angle (curtsy
squat). Bring yourself back to your starting position, with both feet on the ground. Next, bring yourself down
into a normal squat, and back up. This counts as one rep for that leg.

4. Box jump 3 sets 10 reps

4.Superset- Sliders, running 3 sets 20 seconds each.

in a plank position, either using a bench or a box. Take 2 sliders. Slide one foot up so knee goes toward chest.
Alternate feet so when the one foot goes forward, the other goes backward as in running. Keep your arms
straight.

5. Plank 3 sets 1 min

10 min wind down (Treadmill moderate incline, moderate speed)

 Week 2 / DAY 2

Activation
1. Squat- 4 sets -10 reps
Superset: 4 sets standing band kick back pulses - 10 per leg in between sets
Begin the movement by bending at your knees and lowering your body to a position where your upper leg is
parallel to the floor. Push through your heels ensuring your chest stays up to finish out the movement. Squeeze
at the top. Repeat

2. Box squat jump (with weight) - 3 sets- 8 reps

Exactly like a squat jump, you’re going to jump and lower yourself so that your glutes touch the bench/ box.

3.Romanian deadlift barbell-- 4 sets-10 reps

Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees
should be slightly bent. This is your starting position. lower the barbell to over the top of your feet by bending
at the waist while keeping your back straight .Start bringing your torso up straight again by extending your hips
until you are back at the starting position. Keep your chin tucked in at all times. Do not look at yourself in the
mirror.

4. Single leg, leg extension 3 sets 12 reps (per leg)

5. Cable kickback- 4 sets 12 reps per leg

Bend over so your back is nearly parallel to the floor. Hold on to the machine for stability if necessary.
Keeping your leg thats on the ground relatively straight, engage your abs and contract your glutes bringing
your other leg back up behind you.

6. Box jump to push up - 4 sets- 6 reps

10 min wind down (Treadmill moderate incline, moderate speed)

 Week 2 / DAY 3

Activation
1.Walking lunges weightless - 2 sets 20 steps
walking lunges with weights - 3 sets 12 steps
Standing straight step forward, bringing your front leg and back leg into a 90 degree angel.

2. Pulse Sumo squat using dumbbell 3 sets 20 reps

Holding the dumbbell between your legs, stay low. With a sumo squat your feet are placed wider than a tradi-
tional squat and the toes are angled out away from the midline of the body.

3.Hip thrust- 4 sets 10 reps

(Beginners (use a dumbell) Intermediate and advanced (use barbell)

Begin seated on the ground with a bench behind you. Have a loaded barbell over your legs directly above your
hips, lean back against the bench. Begin the movement by pushing up through one of your feet, extending
your hips vertically through the bar. Your weight should be supported by your shoulder blades as well as your
feet. Extend as far as possible, squeeze your glutes, return to the ground and restart movement.

4.Single leg deadlift (dumbbell) - 3 sets 10 reps (per leg)

Similar to a regualr deadlift you will be using a dumbbell. hold the dumbbell with the hand thats aligned with
the foot thats planted on the floor. Engage your core, and lower into a deadlift with just one leg, bring the other
leg back behind you and off the floor. If you need to hold something for balance you may do so.

5. Bulgarian Split squat- 4 sets -12 reps per leg

With your back leg elevated on a bench, your opposite leg should be forward on the floor. Lower yourself so
that your front foot on the floor ends up in a 90 degree angel.

10 min wind down (Treadmill moderate incline, moderate speed)

 Week 2 / DAY 4

Any kind of cardio ( row machine if available- works core, arms and cardio) 10-20 min

1.Walking lunges- 2 sets 20 steps each.

Standing straight step forward, bringing your front leg and back leg into a 90 degree angel.

2. Dumbell squat to shoulder press- 4 sets 10 reps

Standing with your feet shoulder width apart, holding the dumbells up by your shoulders, go into a
squat position. When you have completed the squat and are back in the starting position, perform a
2.Super set: Single leg backwards slides- 4 sets , 10 reps per leg ( or weightless
backwards lunge) For the slides you will need Dual Sided Exercise Discs. If you do not
have those on hand use dumbbells for your backwards lunges.

3. Ball Slam to push up 4 sets 10 reps

4. Lat pull down- 5 sets 12 reps

Grasp the bar with a wide grip, looking forward with your torso upright. Retract your shoulder blades
and pull the bar down in front of you to your upper chest, bringing your body back a bit. Squeeze
your lats at the bottom of the move. Resist the temptation to lean back to aid the movement.

5. Seated row 5 sets 12, 12, 12, 10, 10

Pull the handle and weight back towards your lower abdomen. Keep your back straight and squeeze
your shoulder blades together as you row, chest out. Make sure to slightly extend and lean your body
forward, keeping your back straight while returning the weight

10 min wind down (Treadmill moderate incline, moderate speed) + Core and
abs of choice (or mini ab circuit at the end of document)
 Week 3 / DAY 1

Activation

1.Walking lunges weightless - 2 sets 20 steps

walking lunges with weights - 6 sets 12 steps
Standing straight step forward, bringing your front leg and back leg into a 90 degree angel.

2.Hip thrust - 3 sets 15 reps

Begin seated on the ground with a bench behind you. Have a loaded barbell over your legs directly above your
hips, lean back against the bench. Begin the movement by pushing up through one of your feet, extending
your hips vertically through the bar. Your weight should be supported by your shoulder blades as well as your
feet. Extend as far as possible, squeeze your glutes, return to the ground and restart movement.

Elevated toe dead-lift - 3 sets 15 reps

Place 2 plates shoulder with apart on the ground, place your toes on the plates and perform a dead
lift

4. Bulgarian Split squat- 4 sets -12 reps per leg

With your back leg elevated on a bench, your opposite leg should be forward on the floor. Lower yourself so
that your front foot on the floor ends up in a 90 degree angel.

5. Laying leg curl- hamstrings: 4 sets 12 reps

Adjust the leg curl machine to your comfort. Curl the weight upwards. Slowly lower the weight back to the
starting position. When lowering count to 3. Don’t just swing your leg up and down.

10 min wind down (Treadmill moderate incline, moderate speed)

 Week 3 / DAY 2

1. Lat pull down- 5 sets 12 reps

Grasp the bar with a wide grip, looking forward with your torso upright. Retract your shoulder blades
and pull the bar down in front of you to your upper chest, bringing your body back a bit. Squeeze your
lats at the bottom of the move. Resist the temptation to lean back to aid the movement.

2. Overhead press 5 sets 15 reps

With your legs shoulder width apart, your elbows and forearms should be in a vertical position, straight up and
down. The bar should be resting on your anterior deltoids (Front of your shoulder). Look straight in front of you
,keep this head position throughout the entire lift, and press the bar over your head.

3. Ball slam to bur-pee 3 sets 6 reps

4. Battle ropes - 4 sets 25 seconds each

6. Seated row - 5 sets 12, 12, 12, 10, 10 (straight set, or Pyramid)

7. Tricep extension - 12, 10, 8 (1 set) Total 3 sets

10 min wind down (Treadmill moderate incline, moderate speed) + Core and
abs of choice
 Week 3 / DAY 3

1.Box squats 5 sets 12, 12, 10, 10, 8 reps (pyramid)

Very similar to a regular squat, have your legs aprox shoulder width apart. You will need a bench or chair. Lower
yourself into a squat, make sure your glutes touch the chair. 1 second pause on chair. Engage your core at all
times and bring yourself back up to your starting position.

2. Narrow Squat - 3 sets 10 reps

Smith machine** with your feet together squat down to create a 90 degree angle

3. Bulgarian Split squat- 4 sets -12 reps per leg

With your back leg elevated on a bench, your opposite leg should be forward on the floor. Lower yourself so
that your front foot on the floor ends up in a 90 degree angel.

4. Single leg, leg extension 3 sets 12 reps (per leg)

5. Leg press - 3 sets 10 reps

Resting your back against the seat, place your feet shoulder width apart with your toes facing slightly
outward. When performing the movement, ensure you are controlled and bringing the weight down
far enough to maximize the range of motion

10 min wind down (Treadmill moderate incline, moderate speed)

 Week 3 / DAY 4

1. Squat- 3 sets -12 reps

Superset: 3 sets standing band kick back pulses - 20 per leg in between sets
Begin the movement by bending at your knees and lowering your body to a position where your upper leg is
parallel to the floor. Push through your heels ensuring your chest stays up to finish out the movement. Squeeze
at the top. Repeat

2. Bulgarian Split squat- 3 sets -10 reps per leg

With your back leg elevated on a bench, your opposite leg should be forward on the floor. Lower yourself so
that your front foot on the floor ends up in a 90 degree angel.

3. Straight leg Cable kickback- 4 sets 12 reps per leg

Bend over so your back is nearly parallel to the floor. Hold on to the machine for stability if necessary.
Keeping your leg thats on the ground relatively straight, engage your abs and contract your glutes bringing
your other leg back up behind you.

4.Elevated backwards lunge 3 sets 12 reps

Using a slight platform (can be a plate) place your front foot on the platform. Lower yourself into backwards
lunge .

5.Glute bridge on floor (with weight) 5 sets-10 reps + 5 sets 10 reps without : feet elevated on
half moon or plates
Similar to a glute bridge, lay on the floor with your feet placed on a half moon ball ( if you do not have a half
moon available use 3-4 plates. Your feet should be at least a 5-6 inch elevated from the floor while on the
plates). Grab a weight you are comfortable with. You can use a dumbbell or a small barbell (usually this weight
will be lighter than your normal hip thrust weight). As you would do a glute bridge, bring your hips off the
ground, engaging your glutes.

10 min wind down (Treadmill moderate incline, moderate speed)

MINI Ab Circuit
Repeat list 2-3 times. No more than 10 second rest between each exer-
cise (you can add any core/ ab exercise you would like as extra)

1. 1 minute Plank
2. 20 Hanging knee raises
4. 15 Oblique crunches (per side)
5. 10 push ups
6. 12 Russian twist