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MUSCLE GAIN · INTERMEDIATE · FULL GYM · 4 DAYS/WEEK

Hourglass workout program

8 weeks of upper/lower split emphasizing glutes and shoulders for a balanced silhouette.

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Hourglass workout program cover: 8 weeks of upper/lower split emphasizing glutes and shoulders for a balanced silhouette

The workouts

Lower — Glutes

  • Hip Thrust (Barbell)4 × 8
  • Sumo Squat (Dumbbell)3 × 10
  • Romanian Deadlift (Dumbbell)3 × 10
  • Glute Kickback (Machine)3 × 12

Upper — Delts

  • Shoulder Press (Dumbbell)4 × 10
  • Lateral Raise (Dumbbell)4 × 15
  • Rear Delt Reverse Fly (Dumbbell)3 × 12
  • Face Pull3 × 15

Lower — Volume

  • Bulgarian Split Squat (Dumbbell)4 × 10
  • Hip Abduction (Machine)3 × 15
  • Seated Leg Curl (Machine)3 × 12
  • Glute Bridge3 × 20

Upper — Pull

  • Lat Pulldown (Cable)4 × 10
  • Seated Row (Machine)3 × 10
  • Lateral Raise (Cable)4 × 15
  • Bicep Curl (Dumbbell)3 × 12

Weights are blank on purpose: Repto suggests your next weight from what you lifted last time. Rest times and sets are editable in the app.

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