6-Week Hourglass Program

6-Week Hourglass Program

Grow your glutes and gain confidence in the gym

This guide was created to give you all the tools you need to grow your dream booty while building your confidence in the gym! Whether you're new to the gym, or you're a seasoned weightlifter looking for something different, this program will be perfect for you. My goal is to create a fun, engaging, and memorable experience to help you gain the knowledge necessary to continue on your fitness journey feeling confident in YOU!

Goal:
Gain Muscle
Weight lifting, Functional, Bikini Body, Glutes
6 weeks program 5 days/week 60-90 mins
Level:
All Levels
Goal:
Gain Muscle
Weight lifting, Functional, Bikini Body, Glutes
6 weeks program 5 days/week 60-90 mins
Level:
All Levels
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About the program

This is a 6-week program created to help you build an hourglass figure. With 3 lower body days and 2 upper body days, the focus is to grow your legs and glutes and widen your upper back and shoulders, making your waist look slimmer! This program includes 5 days of workouts per week. Each week is built with the idea of progressive overload in mind, increasing volume and intensity each week in preparation for more weight. An optional cardio workout is also provided and can be added on the sixth day of the week OR added to the end of workouts within the program. Monday: Glutes Tuesday: Back & Shoulders Wednesday: Quads Thursday: Full Upper Body Friday: Glutes & Hamstrings OPTIONAL: Cardio

    Workouts

    W0 INTRODUCTION
    W0 INTRODUCTION
    5.0
    1
    W1 Glutes
    W1 Glutes
    4.8
    9
    W1 Back & Shoulders
    W1 Back & Shoulders
    5.0
    2
    W1 Quads
    W1 Quads
    4.9
    2
    W1 Full Upper Body
    W1 Full Upper Body
    4.8
    1
    Love this app!!! Every workout is challenging and I've had amazing results.
    Carrie
    Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
    Laura
    Clear, strightforward, focused workouts that are enjoyable and effective.
    Jess

    App Features

    Reminders
    Set workout reminders to stay on track!
    Tracking
    Track your progress and share it to Instagram
    Notes & Logging
    Track your weights, time, and reps. Take notes to capture your thoughts when working out
    Streaks
    Make sure you stay on track with your goals
    Favorites
    Save your favorite workouts with one tap
    Lifetime Access
    Once you purchase, you own the program forever!
    /images/landing/features/reminders.pngframe
    /images/landing/features/reminders.pngframe
    Reminders
    Set workout reminders to stay on track!
    avatar

    About Trina Varney

    Online personal trainer

    Hi everyone! My name is Trina, and I’m so excited to help you on your fitness journey, whether you’re just starting out or been in the game for a while looking for something new. My fitness journey began in high school, where I was a two sport varsity athlete that loved being active. At first, I was training and weightlifting solely for performance in my sports. However, once I graduated and moved away from home for college, my journey took a turn. I completely stopped any physical activity, focusing on academics and acclimating to the whole new world of college. I lost a lot of weight due to stress, unhealthy habits, and a lack of priority of my mental and physical well-being. After COVID, I knew I needed to make a change. I decided to dedicate myself to the gym, spending at least 4 days per week training. It was a challenge trying to familiarize myself with movements and machines I used to be an expert at, and I felt insecure and anxious. Despite those feelings, I pushed through, knowing that I would never succeed if I didn’t work through the hard stuff. Two years later, I finally felt confident in my knowledge and abilities in the gym! That’s when I decided to begin creating and posting fitness content to help others in a similar position. Now, I’ve been consistently weightlifting for almost three years, going through multiple “bulking” and “cutting” phases to continue bettering myself in any way, shape, or form. My goal is to give you the knowledge and skills to feel confident in yourself to reach your goals! I’m so excited to help you on your journey.

    Get support & accountability from our amazing community

    Find encouragement and accountability by connecting with others in our exclusive private community. There you can learn about nutrition, learn more about form, and connect with other members. Bonus: Trina will be right there to cheer on you.

    Frequently asked questions

    What are the goals of this program?
    * Gain size in glutes through muscle * Increase overall lean muscle mass * Grow muscle and burn fat * Build core strength * Tone upper body * Improve posture * Improve mental clarity and focus
    What do I need to participate?
    This program will require a gym membership and access to standard gym equipment like barbells, dumbbells, and other machinery.
    Who are these workouts for (skill-level)?
    The workouts are designed for all levels! * Beginners: go slow, use less weight, use longer rest periods, and focus on form * Advanced: increase weight, reps and reduce rest time as you progress
    What’s the schedule?
    * Weight training 5 times per week * Cardio & core workouts added to the end of some weight training days * 2 full rest days
    How can I ask you questions?
    Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes. I want to see your progress! I would also love to see your progress pictures and videos. Tag me on Instagram and use the hashtag #TrainWithTrina or feel free to shoot me a DM on IG. I would love to showcase your progress to our community.

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