Hourglass Sculpt: Curves & Core MasteryDuration: 6 Weeks | Focus: Glute & Waist Shaping, Core Tightening

Before and After Workout Plan

Why This Program?

This program is designed to enhance your curves by building strong, defined glutes while tightening and shaping your waistline. Expect to improve posture, core strength, and overall confidence as you sculpt your dream physique!

Weekly Schedule:

✅ Day 1: Lower Body & Core

✅ Day 2: Upper Body & Core

❌ Day 3: Rest/Active Recovery

✅ Day 4: Lower Body & Core

✅ Day 5: Upper Body & Core

✅ Day 6: Full Body Circuit

❌ Day 7: Rest

Workout Plan & Tracking

Day 1 - Lower Body & Core

Exercise	Sets	Reps	Rest (sec)	Completed
Hip Thrusts	4	12-15	60	⬜ ⬜ ⬜ ⬜
Romanian Deadlifts	3	12	60	⬜ ⬜ ⬜
Cable Kickbacks	3	15 (each leg)	45	⬜ ⬜ ⬜
Side-Lying Hip Raises	3	15 (each side)	45	⬜ ⬜ ⬜
Hanging Knee Raises	3	12	45	⬜ ⬜ ⬜

Day 2 - Upper Body & Core

Exercise	Sets	Reps	Rest (sec)	Completed
Shoulder Press	3	12	45	⬜ ⬜ ⬜
Lat Pulldown	3	10	45	⬜ ⬜ ⬜
Dumbbell Rows	3	12	45	⬜ ⬜ ⬜
Bicep Curls	3	15	45	⬜ ⬜ ⬜
Hanging Knee Raises	3	12	45	⬜ ⬜ ⬜

Day 4 - Lower Body & Core

Exercise	Sets	Reps	Rest (sec)	Completed
Sumo Deadlifts	4	10-12	60	⬜ ⬜ ⬜ ⬜
Step-Ups (Weighted)	3	12 (each leg)	45	⬜ ⬜ ⬜
Seated Leg Curls	3	15	45	⬜ ⬜ ⬜
Standing Calf Raises	3	15	45	⬜ ⬜ ⬜
Hanging Leg Raises	3	12	45	⬜ ⬜ ⬜

Day 6 - Full Body Circuit

Exercise	Sets	Reps	Rest (sec)	Completed
Kettlebell Swings	3	15	30	⬜ ⬜ ⬜
Goblet Squats	3	12	45	⬜ ⬜ ⬜
Push-Ups	3	15	45	⬜ ⬜ ⬜
Russian Twists	3	20 (each side)	30	⬜ ⬜ ⬜
Plank Hold	3	45 sec	30	⬜ ⬜ ⬜