A structured 12-week glute focused strength programme designed to build glute size, lower body strength and shape through progressive hypertrophy and strength training. Programme Length: 12 WeeksTraining Environment: Gym BasedProgramme Focus: Glute Development & Lower Body StrengthCoaching Level: Self-guided structured programme Overview The Hourglass Method is a structured 12-week lower body strength programme designed to build glute development, lower body strength and overall shape. The programme progresses through hypertrophy focused phases designed to develop muscle, before progressing into strength phases to consolidate power and strength across the lower body. Training sessions prioritise glute activation, controlled tempo work and progressive overload, allowing you to build both muscle and strength across the full training cycle. This programme is gym based with no cardio included, allowing full focus on lower body development and strength progression. Testing is included within the programme so you can track measurable strength progress across the 12 weeks. The Hourglass Method is ideal for individuals who want a structured programme focused on building glutes, strengthening the lower body and developing shape. What’s Included • Fully structured 12-week glute focused strength programme delivered through the coaching app• Training progression from hypertrophy phases into strength development• Progressive overload programming across the programme• Strength testing included to measure progression• Personal calorie and macro targets calculated from your onboarding inputs• Nutrition guidance tailored to the individual• Mobility sessions included within the programme• Weekly check-in form for personal reflection and progress tracking• Daily habit targets includingStep goalHydrationSleep focus Programme Structure • Glute activation and hypertrophy focused strength sessions• Progressive overload across the programme• Transition from hypertrophy training into strength development• Lower body gym-based training focused on glute development• Strength testing to measure progression How It Works Once purchased you will: Receive access to the training app Complete your onboarding inputs Your programme will be unlocked Follow the structured progression week by week All training sessions, habit tracking and progress tracking are completed within the coaching app. Important To Know Method Blueprint programmes are structured training programmes and not personalised coaching. These programmes do not include: • Direct coaching support• Programme adjustments• Personal feedback on sessions If you are looking for personalised coaching and direct support, please explore Bespoke Coaching with Lucy Hatton.Developed by former GB athlete and coach Lucy Hatton.
