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fitness plan

Hourglass

8 week program

Work towards building lean muscle and losing fat with this program that gives a little extra love to your delts and glutes. We utilize a mix of metabolic and hypertrophy training to help you progress over this 8-week period and leave feeling happier and healthier. Plus, with this program you’ll gain access to our exclusive community, proprietary macro calculator, check-in feature and more.

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8 Weeks

Duration

Metabolic

Training Style

5 Days

Workouts Per Week

60 min

Time Per Workout

Delts + glutes focus to create the illusion of an hourglass figure.

Build Your Hourglass Blueprint

Hourglass is an 8-week strength and conditioning program designed to shape and sculpt your physique with a strategic focus on delts and glutes. Through a combination of hypertrophy and metabolic training, this program helps you build lean muscle, burn fat, and enhance the muscle groups that create the illusion of an hourglass silhouette.

Built by Certified Professionals

Our program is crafted by a team of certified female fitness professionals who understand the unique needs of women's health and fitness. With years of experience in training and nutrition, our experts ensure every workout and nutrition plan is tailored to empower you on your fitness journey. Trust in a program that’s built by women, for women—designed to help you achieve real results while prioritizing your well-being.

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What's included:

Professional programming, anywhere

8 weeks of intelligent strength, cardio, and core programming written by certified professionals. Plus, you’ll get 2 complete plans for both gym-based and at-home, so you can work out where it works best for you!

optimized for results

The Programming

In Hourglass, we combine targeted hypertrophy and metabolic training to help you sculpt lean muscle, burn fat, and emphasize the areas that define your shape—all with a focused 8-week plan.

Metabolic workouts use high-intensity, compound movements with minimal rest to spike your heart rate, increase calorie burn, and elevate your metabolism long after your workout ends. This style of training supports fat loss, boosts cardiovascular health, and helps you feel energized and empowered day to day.

Alongside that, we use hypertrophy-focused strength work—especially for your delts and glutes—to create muscle definition and enhance symmetry. With moderate weights, high reps, and intentional supersets, you’ll build the strength and structure that bring the hourglass shape to life.

Week 1-2

Most weeks will follow a three full upper, and two full lower body splits, with one posterior session in week 4! We'll change what muscles are being targeted with new exercises in weeks 3 and 7!

Day 1: Full Upper
Series: Delts / Upper Back / Chest / Triceps

Day 2: Full Lower
Series: Glutes / Quads / Hamstrings / Calves

Day 3: Full Upper
Series: Delts / Chest / Upper Back / Biceps

Day 4: Full Lower
Series: Hamstrings / Glutes / Quads / Calves

Day 5: Full Upper
Series: Chest / Lats / Delts / Triceps

week 3-6

Most weeks will follow a three full upper, and two full lower body splits, with one posterior session in week 4! We'll change what muscles are being targeted with new exercises in weeks 3 and 7!

Day 1: Full Upper

Series: Chest / Biceps / Triceps / Delts

Day 2: Full Lower

Series: Hamstrings / Glutes / Lats

Day 3: Full Upper

Series: Delts / Biceps / Chest

Day 4: Full Lower

Series: Quads / Hamstrings / Calves

Day 5: Full Upper

Series: Lats / Upper Back / Triceps

week 7-8

Most weeks will follow a three full upper, and two full lower body splits, with one posterior session in week 4! We'll change what muscles are being targeted with new exercises in weeks 3 and 7!

Day 1: Full Upper

Series: Delts / Upper Back / Chest / Triceps

Day 2: Full Lower

Series: Glutes / Quads / Hamstrings / Calves

Day 3: Full Upper

Series: Delts / Chest / Upper Back / Biceps

Day 4: Full Lower

Series: Hamstrings / Glutes / Quads / Calves

Day 5: Full Upper

Series: Chest / Lats / Delts / Triceps

Whatever your struggle,

we’ll overcome it.

Feeling Overwhelmed

Our program has got your back with a super easy-to-follow, structured fitness plan with clear instructions that tell you exactly what you need to do, each day. Plus, everything you need is all in one app, making it simple to follow and stick to!

I Have NO Idea What I’m Doing

If you’re just starting your fitness journey, our program offers easy-to-follow videos with exact reps and sets, requires minimal equipment, can be done at home, and includes access to a private community for support, ensuring that even beginners can confidently participate and succeed! You’re never alone on your journey with Sesh, and we are all SO HERE for you, sis!

Real women. Real Results.

Tahtyana J.

"I finally have the energy to play and keep up with my boys while also feeling mental clarity when it's time to focus on my studies."

Malina S.

"Sesh helped me regain my love for taking care of my body and prioritizing myself. It also taught me I CAN eat food and achieve my goals!"

Ana R.

"I've been struggling for almost 3 years with postpartum depression and for the first time I feel like I got my confidence back."

Join Sesh+, get this program for free.

86%

More likely to finish a program

9.6/10

average satisfaction score

95%

would recommend to a friend

Sesh+ Coaching cuts through the confusion of fitness and nutrition with 1:1 guidance, personalized accountability, and plans tailored just for you -- from a dedicated, certified coach. Whether you’re new, overcoming plateaus, or redefining your goals, Sesh+ is the ONE investment you need for lifelong results.

PLUS, get this program for FREE, as well as access to our entire workout library. You’ll have everything you need to get real, lasting results.

for women, by women

meet our coaches

Achieve faster results, knowing you have a dedicated partner committed to your success. With a coach, success isn't just a possibility—it's a certainty. Working with a coach is the ultimate investment in your fitness journey, guaranteeing you won't fail.

Shae

NASM CPT & CNC, PN1, Pre + Postnatal, Menopause, & Gut Health Certified Specialist

Lost 70lbs: From Binge Eating to Freedom
Lover of the Chiefs
Caffeinated Boy Mom, Fueled by Iced Coffee
Founder of Sesh Running Club

work with shae

FREQUENTLY ASKED QUESTIONS

Choose your plan:

Hourglass

One-Time Purchase

60+ Minute Workout Sessions.
With a one-time purchase, the program is yours to keep forever and reuse.
Includes so much more than JUST a program.
- This program purchase comes with an educational Handbook, Nutrition Guide, personalized nutrition via Macro Calculator, unlocks all app features for this program, and grants you access to Community Group.