Most workout programs you’ll find online are built for men. They overemphasize chest and arms, follow “bro splits,” and often leave women frustrated when the results don’t match their goals. If you’re a woman who wants to build muscle in the right places—glutes, legs, shoulders, and back—to enhance your natural curves, you need a plan designed for you.
That’s where HBB1: The Hourglass Workout Plan comes in. This program is built specifically for women who want to grow muscle, strengthen their physique, and create a balanced, hourglass figure.
Whether you’re new to lifting or tired of cookie-cutter routines that don’t deliver, this plan gives you the guidance and programming you need to start building the strong, feminine physique you want.
Who this plan is for
This plan is designed for women who want to build lean muscle with an hourglass shape in mind: round glutes, strong legs, defined shoulders, and a balanced upper body. It’s beginner-friendly but structured like a bodybuilding split, so you’ll maximize results without wasting time.
HBB1 is designed for women who want to:
- Build muscle in the right places to shape an hourglass figure
- Train like a bodybuilder
- Follow a clear, structured plan instead of guessing at the gym
- Stop spinning their wheels on routines designed for men
Whether you’re new to lifting or you’ve tried random programs before, this plan gives you a structured path to actually see results.
The HBB1 Hourglass Split
HBB1 is a 4 day split consisting of two dedicated glute training days, one day of dedicated leg training, and one upper body day interspersed with 3 active rest days. Each workout is designed to be about 60 minutes in duration.
- Monday: Glutes
- Tuesday: Upper body
- Wednesday: Active Rest Day
- Thursday: Legs
- Friday: Active Rest Day
- Saturday: Glutes
- Sunday: Active Rest Day
👉 Get the free HBB1 program as a printable .PDF designed to help you track your workouts and effectively use progressive overload to build muscle.
How to Succeed with HBB1
Recovery & Rest Days
Muscle grows when you rest—not when you’re grinding every single day. That means recovery is as important as your workouts.
- Rest days = active recovery. Go outside, walk, stretch, do yoga, or just sleep in. Just don’t lift heavy.
- Don’t hit legs/glutes back-to-back. Your lower body houses your biggest muscles, which tax your central nervous system the most. They need at least a day to recover so they can grow.
Rest Between Sets
Old research suggested the “sweet spot” for hypertrophy was 1–3 minutes of rest between sets. More recent studies show that what matters most is pushing close to failure each set—even if you need longer rest to recover from that effort (Grgic et al., 2021).
Guideline: Aim for 1–2 minutes, but if you need more to maintain intensity and good form, take it.
Weight Selection
Your weight should challenge you. If the last 2–3 reps of your set aren’t ugly (faces, noises, the works), you’re probably not close enough to failure.
- Don’t let your form fall apart completely—but you should struggle.
- If you’re between two weights, slow down your tempo to add intensity.
- Failure = good. If you reach a rep you can’t finish with good form, that means your muscles hit their limit—and that’s where growth starts.
Reps
This plan includes target rep ranges, but remember: science shows that training close to failure is more important than hitting a specific rep count (Grgic et al., 2021).
If the plan says “15 reps” and you fail at 12 with good form—that still counts. Progress, not perfection.
Getting Started
- Week 1: Use lighter weights to learn the movements. Build a mind-muscle connection (focusing on the muscle you’re training and feeling it contract).
- Form > weight. Nail the technique before stacking plates. Record yourself and get feedback on form if something feels off.
- Mind-muscle connection is real. Actively thinking about the muscle being worked improves activation.
Tracking Progress
Muscles grow when you progressively overload them. That means consistently giving them a little more challenge over time.
- Track weights, reps, or sets in a notebook/app.
- Take physique photos every few weeks—same light, same outfit, morning before food. You’ll be shocked at your progress over time.
- Remember: you won’t always be able to add weight each week. That’s normal. Use other overload tools (more reps, slower tempo, better ROM).
👉 For a deeper dive into progressive overload, check out our guide: Progressive Overload for Beginners.
Nutrition & Food
Your training won’t mean much without fuel. You need to be eating in a slight caloric surplus to gain muscle.
- Protein + carbs = growth. Aim for protein at every meal and carbs to power your lifts.
- Eat before AND after training. You’ll have more energy during your workout and recover faster after.
- Want guidance? Check out our article: How Much Protein Do You Really Need to Build Muscle?.
Conclusion
If your goal is to build an hourglass figure with strong glutes, defined shoulders, and a balanced shape, HBB1 is your blueprint. Unlike generic bro splits, this plan is designed for women’s goals: muscle in the right places, recovery built in, and a progression strategy that actually works.
Consistency is the secret. Stick with the plan, fuel your body, rest well, and track your progress. Week by week, you’ll see your shape change—stronger, more confident, and closer to the physique you’ve been chasing.
👉 Download the HBB1 Hourglass Workout Plan now and start lifting with purpose.
