Program Overview
Welcome to Body-ody-ody — an 8-week sculpting program built to help you shape strong glutes, a snatched waist, and upper curves for the ultimate hourglass figure. With 5 training days and 2 active recovery/rest days, this plan uses dumbbells, resistance bands, cables, and a hip thrust bench to help you build that head-turning body-ody-ody.
Weekly Breakdown (Body-ody-ody Split)
Each week targets the glutes, waist, and upper curves with a strategic 5-day training split. You'll hit your glutes multiple times, sculpt your core, build upper body shape, and include recovery days to support growth and definition. It’s a balanced mix of strength, HIIT, and active recovery designed to build that body-ody-ody from all angles.
Weeks 1–4: Foundation + Shape Building
Focus: Strengthen your glutes, tighten your waistline, and shape the upper body.
This phase lays the foundation for your body-ody-ody by building solid form, strength, and symmetry.
Weeks 5–8: Intensify & Refine
Focus: Elevate intensity with higher volume, supersets, and sculpting circuits.
Dial in the detail with more advanced glute and core isolation to polish your hourglass shape.
Nutrition Tips (Body-ody-ody Goals)
Fuel your shape with high protein, moderate carbs, and healthy fats to support glute growth, lean muscle, and hormone balance. Keep sodium low to reduce bloating and keep that waistline snatched.
Your Instructor
With his expertise in glute training, core sculpting, and strength conditioning, Pool will provide you with real results in mind. With proven experience and a passion for helping clients build their body-ody-ody, your instructor brings both knowledge and energy to every phase of your transformation.