4–9 weeks gym program
hourglass gym
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About the program
The Hourglass program is designed to help you build balanced proportions and sculpt those curves — a snatched waist, fuller glutes and a strong, beautifully shaped back by strategically training both your upper and lower body.
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Who Is It For?
This program is suitable for both beginners with no prior training experience and those who have worked out before. It follows a progressive overload approach, allowing you to gradually increase intensity based on your individual fitness level.
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Signature Method
My training method combines carefully selected exercises with a comprehensive nutrition framework. Together, they create a clear, structured system that shows you exactly how to achieve lasting results.
Be sure to read my guide
“5 Steps to an Hourglass Figure,” before exploring the full course content.
After reading the guide, you’ll finally understand what to focus on first in order to achieve that desired hourglass shape ⏳
After reading the guide, you’ll finally understand what to focus on first in order to achieve that desired hourglass shape ⏳
INSIDE THE PROGRAM
Click to see what’s waiting for you 🖤
Module I — Training
- Inside the course, you’ll receive a structured gym program that includes 3 full workouts, featuring a total of 24 different exercises.
- The plan is designed with progressive overload and mapped out over 4 weeks, allowing you to gradually increase intensity in a safe and effective way.
- After Week 4, you’ll have the option to unlock Weeks 5–9, where the progression evolves and the principles of training periodization are clearly explained.
- Each exercise includes a step-by-step video tutorial with my voice-over guidance, so you’ll feel confident in your technique and breathing.
- All movements are demonstrated with proper biomechanics in mind to ensure safety, effectiveness, and long-term results.
- If you’re unsure about your technique, I recommend reviewing each of the three workouts at least once with a trainer at your gym.
- You’ll also learn how to properly select your training load using the method I’ve personally followed for years. This is explained in a dedicated video lesson with real exercise examples and practical weight selection guidance.
🎙PODCAST
— Muscle Soreness & Muscle Growth
- You’ll also receive my pre- and post-workout stretching routine, complete with guided video instructions and clear technique cues.
Module II — Nutrition
🎙PODCASTS
— How often you should eat throughout the day
— Coffee and tea: their impact on appetite
— Sports supplements: what’s worth it and what’s not
— Healthy snack options
— Pre- and post-workout nutrition
— Cheat meals: yes or no?
— Everything you need to know about carbohydrates and sugar
— And more
You’ll also receive a step-by-step guide to calculating your calories and macros based on your specific goal.
The method is simple, practical, and easy to adjust whenever your weight changes, so you can confidently manage your nutrition on your own.
— How often you should eat throughout the day
— Coffee and tea: their impact on appetite
— Sports supplements: what’s worth it and what’s not
— Healthy snack options
— Pre- and post-workout nutrition
— Cheat meals: yes or no?
— Everything you need to know about carbohydrates and sugar
— And more
You’ll also receive a step-by-step guide to calculating your calories and macros based on your specific goal.
The method is simple, practical, and easy to adjust whenever your weight changes, so you can confidently manage your nutrition on your own.
Module III — Cardio
🎙PODCASTS
— How to do cardio properly
— Which equipment is best
— How long your sessions should be
— Whether to do cardio before or after strength training
— Why tracking your heart rate matters and how it affects your results
— And much more
— How to do cardio properly
— Which equipment is best
— How long your sessions should be
— Whether to do cardio before or after strength training
— Why tracking your heart rate matters and how it affects your results
— And much more
- In addition to the podcast, you’ll receive a clear, step-by-step written guide on how to structure your cardio sessions correctly.
Module IV — Bonus Materials
🎙ADDITIONAL PODCASTS
— Can you lose weight without cardio?
— Hip dips: what they are and whether you can change them
— Foam rolling (MFR) and sports massage
— Training to failure: when it’s effective and when it’s not
— Cellulite: what actually helps
— And more
— Can you lose weight without cardio?
— Hip dips: what they are and whether you can change them
— Foam rolling (MFR) and sports massage
— Training to failure: when it’s effective and when it’s not
— Cellulite: what actually helps
— And more
- At the end of the course, you’ll have the opportunity to personally share your results with me and receive an exclusive discount on one-on-one coaching.
Frequently Asked Questions
You’ll receive lifetime access to all course materials.
This is one of the key values of the program — you can complete it at your own pace and revisit the content anytime.
This is one of the key values of the program — you can complete it at your own pace and revisit the content anytime.
If you have proper equipment for home workouts, the first two months can be equally effective.
Choose the format that works best for you.
Choose the format that works best for you.
You can begin at any time.
The course is fully pre-recorded and available immediately after purchase.
The course is fully pre-recorded and available immediately after purchase.
At this time, the course does not include personal feedback.
All training details and load progression guidelines are thoroughly explained within the program.
If you have questions about specific sections, please review the instructions carefully, as most answers are covered there.
All training details and load progression guidelines are thoroughly explained within the program.
If you have questions about specific sections, please review the instructions carefully, as most answers are covered there.
This program is designed for independent training, so personal form feedback is not included.
If you’d like individual technique review, it’s available through one-on-one coaching.
If you’d like individual technique review, it’s available through one-on-one coaching.
To receive a discount on one-on-one coaching, please send your before & after photos to:
Telegram: @by_alinkinsss
Include both your “before” and “after” photos, along with a short message describing how your body changed during the program.
Telegram: @by_alinkinsss
Include both your “before” and “after” photos, along with a short message describing how your body changed during the program.
Payments in RUB:
VISA / MasterCard / MIR / SBP
International payments accepted in:
USD / EUR / KZT
If you have questions about payment, please contact:
Telegram: @tech4chat
Please note: When paying with an international card in a foreign currency, the final amount may vary due to bank and payment system conversion fees.
The price in RUB is always fixed.
VISA / MasterCard / MIR / SBP
International payments accepted in:
USD / EUR / KZT
If you have questions about payment, please contact:
Telegram: @tech4chat
Please note: When paying with an international card in a foreign currency, the final amount may vary due to bank and payment system conversion fees.
The price in RUB is always fixed.
Yes. A payment receipt will be sent to your email after the transaction is completed.
For technical support or payment-related questions, please contact:
Telegram: @tech4chat
Telegram: @tech4chat