B U I L D

BODY
A N

HOURGLASS

4 WE EK TWS PRO GRA M + TRAINING A ND NUTRI TI ON TI P S !

CONTENTS
Introduction
4 week hourglass training program
Training 101
Nutrition 101
We are here to help

INTRODUCTION
Hey bestie! If you’re reading this, it means you’re about to step
into your gym baddie era, level up your results, and start
building that hourglass physique! This 4 week training
program is designed to help you build muscle and
create shape and definition, while showing you that you
don’t need to spend hours in the gym to see great results!

We’ve also compiled our top training and nutrition tips

(because we don’t gate-keep here!) to give you the tools
+ education you need to achieve your goals. Let’s do
this gf!
TRAINING PROGRAM
Day 1: Lower body
(Glutes focus)
Series Exercise Sets Reps Rest Coaching notes
A1 BB RDL 3 6/8/8 3 mins This can be swapped to a KB dead-
lift
B1 Kas glute bridge 3 12/12/12 2 mins Add a pause at the top for an extra
glute burn
C1 DB Bulgarian Split Squat 3 12/12/12 2 mins
D1 Rounded back extension 3 15/15/15
D2 Cable glute med kickback 3 20/20/20 90 secs This is a good exercise to push to
failure!

This refers to your exercise order! Series Your rest times have been set for a
A1 is first, followed by series B1 etc. If they reason! If you feel they’re too long, you
start with the same letter, this means you might need to up those weights gf
will do them as a superset!

Day 2: Upper body

(Back focus/pull day)
Series Exercise Sets Reps Rest Coaching notes
A1 Wide grip lat pull-down 3 8/10/10 2 mins Avoid swinging or using momentum
B1 Smith machine bent over 3 10/10/10 2 mins Pull your elbows back towards your
row hips rather than straight up!
C1 Cable seated row (single 3 12/12/12 90 secs Growing that back to get that
arm) hourglass shape!
D1 Rear delt fly 3 15/15/15
D2 DB bicep curl 3 15/15/15 60 secs

Day 3: Lower body 2

(Glutes/hamstrings/quads)
Series Exercise Sets Reps Rest Coaching notes
A1 BB high bar squat 3 6/8/8 2-3 mins This can be swapped for a DB goblet
squat or hack squat
B1 Smith machine reverse 3 8/10/10 2 mins
lunge
C1 Leg press 3 12/12/12 2mins Remember we want a full range of
motion - no quarter reps gf!
D1 DB RDL 3 12/12/12 Think ‘hips back’
D2 Lying leg curl 3 20/20/20 60 secs Another great exercise to push to
failure! Be sure to press your hips into
the pad
TRAINING PROGRAM
Day 4: Upper body
(Shoulders focus/push day)
Series Exercise Sets Reps Rest Coaching notes
A1 BB overhead press 3 6/8/8 2 mins Keep your core strong and avoid
arching your back
B1 DB incline bench press 3 8/10/10 2 mins
C1 Push up 3 10/10/10 90 secs This can be done on your knees if
needed!
D1 DB lateral raise 3 12/12/12
D2 Cable tricep push down 3 15/15/15 60 secs This is a good exercise to push to
failure!

Day 5: OPTIONAL
Glutes + core
Series Exercise Sets Reps Rest Coaching notes
A1 Smith machine hip thrust 3 12/12/12 You can do a regular BB hip thrust if
your smith machine won’t allow this
set up!
A2 Cable step up 3 15/15/15 Use a high bench for greater glute
tension
A3 Cable kickback 3 15/15/15 60 secs Stand on a plate to elevate your
planted leg!
B1 Cable crunch 3 15/15/15
B2 Hanging leg raise 3 12/12/12 This can be swapped to a lying
straight leg raise!
B3 Russian twist 3 20/20/20 60 secs Working the obliques for that
snatched waist!
TRAINING 101
Now we have our program, it’s time to learn the basics so you can execute it properly and
get the best results possible! Think of this as your crash course in becoming a gym baddie…
let’s go!

TRAINING KEY TERMS

Hypertrophy
Don’t be fooled by this fancy-sounding word - it’s
simply just another term for muscle growth!

Progressive overload
This is probably the most important principle when
it comes to your training

This refers to continually increasing your weights,

reps, sets, or time under tension in order to continue
challenging your muscles over time

Our muscles only grow and get stronger as a

response to stimulus - which means you need to
give them a reason to adapt by training hard!

Training intensity
This refers to how hard you are training and your
proximity to failure (we use things like RIR (reps in
reserve) and RPE (rate of perceived exertion) to
track this.

Training volume
This refers to how much you are training (your total
weekly sessions) as well as your sets, reps and
number of exercises per session.

Training periodisation
This refers to planned ‘phases’ and/or cycles
in programming to help drive certain physical,
metabolic or strength adaptations

It involves adjusting your training variables (such as

reps, sets, rest times etc) between cycles to improve
performance over time

This is why at TWS, each 4 week mesocycle (training TIP: If you’re a TWS girly, click
the little lightbulb icon in your
block) is designed with a specific purpose, and app for a full breakdown of
‘flows’ on from the previous mesocycle each mesocycle!
WHAT YOU NEED TO DO:
Now we have the basics covered…let’s talk about what you actually need to focus on to see
results in the gym! Here’s your cheat-sheet to becoming a muscle mommy!

1. Track your progress

Tracking your weights, sets and reps in the gym is essential if you want to see progress

This will help to ensure you are progressively overloading and actually getting stronger!
Our TWS App has an in-built exercise tracker and progress history log to make this super
simple!

2. Follow the same program for 4-6 weeks +

If your goal is muscle growth or to get stronger, then you need to be repeating the
same program for a minimum of 4-6 weeks (or longer!)

By following a consistent training program, we give our muscles, cardiovascular system,

and neuromuscular coordination the chance to adapt and improve

Over time, this adaptation leads to increased strength, muscle growth, endurance, and
better overall performance

Plus, many exercises (especially compound movements such as squats and deadlifts
etc.) require proper technique and form to maximise their effectiveness and reduce risk
of injury

Sticking with your program will allow you to master these movements and ensure you
are getting the most out of every exercise

This is why at TWS we program in 4 week training blocks!

3. Pay attention to form
Make sure you are focusing on your form and
technique

Avoid adding weight to your lifts without perfecting

your form first and foremost

The TWS App has video demonstrations and

technique breakdowns for every exercise to help
with this!

We also encourage our members to record their lifts

and send them in for feedback

4. Train hard af
As mentioned earlier, our muscles will only grow as
a response to sufficient stimulus, so we need to be
training with enough intensity!

But how hard is hard? Here’s a quick guide to help!

HOW HARD SHOULD I BE TRAINING?

Beginners:
Due to a phenomenon known as ‘newbie gains’, you are actually at an advantage and
will be able to gain muscle and strength more quickly than an advanced trainer

This is because your muscles are more receptive to the new stimulus of weight training,
and adapt more quickly

Because of this, you do not need to train as hard or get as close to failure

Avoiding training to failure as a beginner will also help reduce your risk of injury

Aim to take most working sets to around 3-4 reps from failure

Ensure your last few reps are slower than your first reps (due to fatigue)

Intermediate/advanced trainers:
The more advanced you are, the harder muscle growth becomes

But don’t let this discourage you gf…it just means you need to train like a bad b**tch

This might mean picturing your ex, or seeing Satan himself on those last 2-3 reps, but
that’s okay (we can do hard things)

Aim to take most working sets to around 1-2 reps from failure, or train to complete failure
when safe to do so
5. Pay attention to your recovery
Recovery is essential if you want to grow muscle!

Training only creates the potential for muscle growth,

but it’s our recovery that actually gives our muscles
the chance to grow back bigger and stronger

Ensure you are taking at least 1 (but ideally 2-3)

complete rest days from the gym to optimise your
recovery!

We still go for low key hot girl walks on our rest days
but keep the intensity chill

Be sure you are also prioritising your sleep + stress

management to help with this

6. Avoid junk volume

‘Junk volume’ refers to doing an unnecessarily high
amount of exercises/reps/training volume, and it’s a
serious training ick

Doing exercises ‘just because’ or training merely to

burn calories won’t actually help you grow muscle,
and will only detract from your training performance
and recovery

When we program, we ensure every exercise is

there for a reason, and your reps, sets and rest times
are all set to optimise your progress!

Remember, it’s all about quality over quantity

NUTRITION 101
So now your training is covered..but what about your nutrition? This is the hard part for a
lot of people, but it doesn’t need to be complicated or restrictive! Here’s what you need to
know about nutrition to level up your results and get that hourglass shape!

NUTRITION KEY TERMS

Macronutrients
These are the 3 main types of food that are required in our diet. They are fats (which you
need a little of), carbohydrates (which you need the most of), and protein (which you need a
medium amount of).

Micronutrients
These are the smaller nutrients that make up our food, including vitamins and minerals. These
are mostly found in fruits, vegetables, dairy, nuts, legumes, and eggs. They are important for
maintaining bone, hair, skin, nail, immune, and digestive health. So eat your veggies gf!

Energy balance
This is the term used to describe the balance between our food intake and our energy
output
A calorie deficit is when you eat less than you burn (for weight loss)
A calorie surplus is when you eat more than you burn (for weight/muscle gain)
Maintenance is when we are in energy balance, meaning that we are eating around
as much as we are burning (for weight maintenance)

WHAT YOU NEED TO DO:

So, how do you actually need to eat in order to achieve your goals? Let us break it down for
you gf!
1. Choose your calories for your goal - deficit, maintenance, surplus
Our recommendation for building an hourglass body is to start in a slight surplus
(or maintenance) and go hard with building muscle for 6 months or so, then enter
a deficit to lose fat and reveal the shape you’ve created
2. Set up your macronutrients
3. Track your data and progress
4. Stay consistent and trust the process

If your goal is fat loss:

Ensure you are eating in a calorie deficit (check out Soph’s ‘Fat Loss’ playlist on TikTok
where she documented her most recent fat loss phase)

Your deficit calories will depend on your activity level, age, weight, height, muscle mass,
biological sex, and genetics (so please don’t copy someone else’s calories!)

If you’re not sure how much you should be eating in a deficit, this is what our ‘Cut+Tone’
nutrition goal is designed for - we’ll figure it all out for you.

Resistance train 3-5 times per week to help preserve your muscle mass and strength
 Ditch the all or nothing mindset, and focus on consistency over perfection!

Set a regular step target to keep your energy output consistent

Use cardio sparingly (remember, cardio is great for your heart health, but you don’t
actually need cardio for fat loss!)

Prioritise your sleep and recovery

Note: You can’t ‘spot reduce’ fat by doing certain exercises! For example,
crunches don’t reduce belly fat. While exercises can help you create shape
and grow muscle in certain areas, the only thing that will help you lose fat is
adhering to a calorie deficit!

P.S. Just because your goal is fat loss doesn’t mean your diet needs to be restrictive or boring!
Here’s what your full day of eating for fat loss could look like with TWS!

Breakfast: Lunch: Snack: Dinner: Dessert:

Double choc Soph’s ham, Banana + PB Chicken pizza TWS Chocolate
protein pancakes cheese + avo toastie protein smoothie mug cake

Note: Your TWS meal plan will include your macros + calories (specific to you and your goal),
full recipes, downloadable shopping lists, meal swap feature, and food diary so you can
track + log your meals!
If your goal is muscle gain:
Ensure you are eating at maintenance or in a small surplus

Again, your maintenance/surplus calories will depend on your individual lifestyle and
genetics, so don’t copy others!

If you’re not sure what your maintenance or surplus calories are, then we’ve got you gf!

We also have a ‘Maintenance’ and ‘Build + Shape’ nutrition goal for this!

Resistance train 3-5 times per week, and make sure you are training hard to encourage
muscle growth!

Hit a step target to promote heart health and movement for recovery (but keep in mind
this doesn’t need to be super high)

Note: to achieve your desired physique, you may need to do cycles of both
building (to create a solid foundation of muscle) and cutting (to reveal the
muscle you built). This can take time, which is why it’s important to focus on
the process rather than the end result. Try breaking your larger goals down
into smaller, more actionable steps, and celebrate those small wins along
the way!

Eat enough protein

This is essential for building and maintaining muscle mass, and eating enough protein
should be your priority whether you’re cutting, building or maintaining!

It also helps with recovery from training, and is the most satiating macronutrient
(meaning it keeps you fuller for longer)

If you’re tracking, you can aim to hit around 1.6-2.2 grams of protein per KG of body
weight, per day

If you’re not tracking, a good place to start is by including a protein source with every
meal

Good protein sources include eggs, lean meats and fish, dairy products, beans, tofu,
tempeh, and protein powder

Now you know the basics of your training and nutrition, it’s time to go get those gains! Follow
this program for a minimum of 4-6 weeks, train hard, ensure you are eating for your goals,
and you will see results!

But remember, Rome wasn’t built in a day gf (and juicy glutes weren’t either!). To build
muscle and create that hourglass shape, your long-term training and nutrition strategy
matters!

The good news? You don’t have to do it alone!

WE ARE HERE TO HELP
Want ongoing personalised training and nutrition programs, 24/7 support from our certified
coaches, and motivation and accountability from our community of like-minded women?
We’ve got you gf!

Here’s what our members have to say:

We’d love for you to join us as a TWS member, so here’s a special discount code for 20% off
your first billing cycle!!

Membership Options:
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Monthly Quarterly VALUE!
$52USD $129USD $34.40/mo

$41.60 $103.20
with code TIKTOK20 with code TIKTOK20

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Allergies/dislikes substitution list
Access to bonus extras like cardio, finishers, mobility, &
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Education + mindset training
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