3x Hourglass Focused Workout for Marketing Girlies
If you are a marketing girl who wants an hourglass look, but work runs late and the gym is packed, this 3 day, 60 minute program is for you.
⭐️ I’ve trained for 10 years and designed, tested, and refined dozens of programs for myself and friends. I hope to genuinely share my knowledge and experience on what works.
✅Why this works for you
- Peak work periods → 3 days per week to keep you consistent. Back to back training days allowed (if no choice, but not recommended)
- Crowded Gym → Swap exercise, just know the movement to target the correct muscle
- Short Sets → 0 to 1 RIR sets ensure every set counts without extra fluff.
🍊Program Overview
- Schedule: 3 days × under 60 minutes
- Goal: Hourglass aesthetics ( Focus: glutes, shoulders, back, quads)
- Equipment: Full Gym
- Level: Beginner to intermediate
🍋About Program
- 0 to 1 RIR on all working sets
- 3 minutes rest between every working set
- 5 minute dynamic warm up at the start of your workout
- 2 to 4 ramp sets before each first working set, no rest
- Track your progress and progressive overload, each week always aim for 1.25-2.5kg increase in weight or add 1 rep to your last set.
- Always use full rang of motion (ROM)
- Switch exercise if needed
- Deload after week 4, same plan, reduce load by 50% of week 4. On week 6, return to week 4 loads, hold reps, no progression, drop load if form slips. Run this program for 2-4 months or longer.
🍊Program Workout🍊
🍊Day A
- Squat Movement [Barbell Squat or Leg Press] — 2×6–10 @ 0–1 RIR
- Vertical pull Movement [Lat Pulldown] — 2×6–10 @ 0–1 RIR
- Lateral raise [Cable or DB] — 2×10–15 @ 0–1 RIR
- Tricep Movement [Extension or Overhead] — 2×8–10 @ 0–1 RIR
- Lower Abs [Leg Raise] — 2x bodyweight @ 0 RIR
🍊 Day B
- Hip Hinge Movement [Glute Raise] — 2×6–10 @ 0–1 RIR
- Quad Movement [Leg Extension] — 2×8–10 @ 0–1 RIR
- Horizontal Movement [Cable Row] — 2×8–10 @ 0–1 RIR
- Vertical Press Movement [DB or machine] — 2×8–10 @ 0–1 RIR
- Rear delts [Facepull or DB bend over]— 2×10–15 @ 0–1 RIR
🍊 Day C
- Squat Movement [Bul Split Squat] — 2×6–10 @ 0–1 RIR
- Glutes Isolation [abduction machine or kickback] — 2×8–10 @ 0–1 RIR
- Vertical pull Movement [Lat Pulldown] — 2×6–10 @ 0–1 RIR
- Lateral raise [Cable or DB] — 2×10–15 @ 0–1 RIR
- Lower Abs [Leg Raise] — 2x bodyweight @ 0 RIR
🔥If you find this helpful, drop me a FOLLOW. It would really help this channel grow, so that we can reach more people who are lost in the gym. Own Your Progress.
If you’re like me, juggling a demanding marketing career and trying to stay fit, finding time for a workout can be tough. What I love about this 3x hourglass focused workout is its flexibility and efficiency. With only three sessions per week, each under an hour, it perfectly suits my packed schedule—no more wasted time waiting for machines or equipment. One key takeaway is the emphasis on 0 to 1 Reps In Reserve (RIR), which means you push yourself close to muscle fatigue without overtraining, maximizing results while avoiding burnout. The inclusion of ramp sets and a warm-up prepares your muscles without adding extra time. Plus, switching exercises if the gym is crowded keeps your momentum going without delays. Tracking progress is also motivating. I follow the guideline to increase weights by 1.25–2.5kg or add reps weekly, which helped me steadily build strength and shape. The deload weeks prevent overtraining and help maintain form. Using a full range of motion and focusing on targeted muscle groups like glutes, shoulders, and abs tailored the workout perfectly for achieving the coveted hourglass silhouette. If you’re looking for a beginner to intermediate plan that’s adaptable for busy marketers or anyone pressed for time but aiming for great aesthetics, this is a highly practical and proven program to try. Lastly, I found the community vibe encouraging—sharing your progress and tips keeps motivation high. Give it a shot, and you might find your own groove owning both work and fitness progress!
Is there one for home workout?