The hourglass home guide

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THE HOURGLASS HOME GUIDE 2 Complete Programs

BEGINNER TO ADVANCED

OLIVIA MARCARELLI

ABOUT ME MY GOAL F.A.Q. EQIPMENT RECCOMENDATIONS KEY TERMS NUTRITION WARM UP BEGINNER/INTERMEDIATE ADVANCED TECHNIQUE VIDEO DEMONSTRATION LINKS DISCLAIMER

TABLE OF CONTENTS

ABOUT ME After what seemed like a decade of my life consisted of me wanting to look skinner, doing excessive cardio, and unhealthy dieting, and STILL never feeling satisfied with my body- I began my fitness journey in search of something different. My introduction into fitness started with my friends in the industry who had dedicated years of their lives to researching the best methods to achieving muscular hypertrophy. After years of trial and error , I can humbly say that I have exceeded my goals and expectations for my mind and body transformation. I began reaching women through my social media platforms, just by sharing my tips through my experiences. I started my Youtube Channel where I am able to reach women all over the world. I love that I am able to promote the idea of an ideal body, not made through surgery. I am so happy to inspire women to BUILD their bodies through hard work and consistency, In a world where weightlifting takes a back-seat to long bouts of cardio and surgical procedures. I am so excited to share my knowledge with you on how I transformed my body over the years. As I say often, I do not think that this is a complex process. I believe it is very straight forward. The difficult part of this process is the CONSISTENCY aspect. That is the difficult part for many. My body has changed so drastically over the last 3 years. I can say honestly that my progress is credited to these three factors: proper strength training, a good diet, and consistency. I am so excited to train with you!

-Olivia

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MY GOAL

The primary goal of the Hourglass Home Guide is to help you achieve an hourglass figure by putting a special focus on glutes, shoulders, back, and ab hypertrophy. The second goal for this guide is to increase your level of confidence training at home, giving you a weekly workout split, with the equipment you have available to you. My ultimate goal for every person who participates in this program is that he/she develops a new found love for working out and weight training. My goal for each person is that you gain confidence in yourself and your abilities. My goal is that this guide takes you more out of your comfort zone and shows you just how capable you are of seeing your most desired results.

WHO IS THIS PROGRAM FOR? Beginner to Advanced lifters. This guide is best suited for those who are new to lifting weights or have been lifting for 1-3 years

ABOUT THIS GUIDE Each phase in this guide is intended to accomplish different goals. PHASE 1: Volume Accumulation Phase (WEEK 1-4 IN BOTH PROGRAMS) The goal of this phase is to condition your body for higher work loads. PHASE 2: Deload Week + Intensification (WEEK 5-8 IN BOTH PROGRAMS) the purpose of this phase is to first reduce the intensity to allow your body to recover from the high volume phase. After, to gradually raise the intensity to challenge overall strength.

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F.A.Q 1. Why do we use RPE? We use RPE and to accommodate for the differences in strength from person to person. These variables ensure that we are periodizing your training in a way that is most efficient and will maximize results.

2. Why are the workouts the same throughout the guide? Keeping the workouts the same allows us to gauge progress. Switching up movements too often will make it harder for you to adapt to stimulus. 3. How should I warm-up? See "Warm-up" on page 4. How Do I know I am progressing? The best measure of progression in this program would be an overall increase in strength. If you are able to use good form and lift heavier as you advance through the program you are on the right track. Keep in mind, strength gains will vary from person to person. Keep your focus on following the recommended sets, reps, and intensity -and the results will follow.

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8. I stopped getting sore, what does that mean? As you advance through the guide your body may adapt to the workloads and your overall soreness between workouts may decrease, this is expected. It is not necessary for you to be sore in order to see muscle gain. 9. How much will my diet affect my results? Diet greatly affects your ability to maximize your results, refer to the "nutrition guide" on page . 10.What if I don't have resistance bands? I advise getting a pair of resistance bands! They are inexpensive and allow you to progress certain movements to target specific muscle groups. 11. What are the blank boxes in the middle of each program for? The blank boxes are for you to track the weights that you are using for each workout from week to week, and to make sure you are adjusting them the way the program advises you to (must print PDF to edit).

5. Does it matter when my rest days are? Generally, it does not matter when you rest as long as the weekly workouts are completed within each week.

6. Is it bad to workout when I'm sore? Soreness is normal, and is a byproduct of a new stimulus. Working out while sore is not associated with less muscle gains, unless the soreness is directly affecting your range of motion (ROM). If the soreness is making it painful to correctly perform the exercise, this may put you at a higher risk of injury, and is not advised. Foam rolling, stretching and proper protein intake can all improve muscle soreness. 7. Does sleep affect my workouts? Yes! If you are not getting enough sleep, or good quality sleep, this can negatively impact your body's ability to adapt to the program. 8. Why are there 3 leg days for each week? I included 3 leg days for each week because this is a lower body focused program. I wanted to maximize leg focused workouts in each week to help grow the lower body faster.

KEY TERMS RPE: Rate of perceived exertion. A measure of how difficult a set was on a scale of 1-10, with 10 meaning muscular failure was achieved.

BW: Bodyweight

Intensity: Effort and load

Hypertrophy: Muscle (tissue) growth

ROM: Range of motion

Volume: Sets x Reps x Load (The amount of work performed)

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EQUIPMENT RECCOMENDATIONS

DUMBBELLS BEGINNER GUIDE

- This program requires at least one single pair of dumbbells. It is advised to have at least two sets of dumbbells for upper body and lower body movements. -THE MOST EFFICENT WAY TO PERFORM THIS GUIDE IS TO HAVE 2 (+) SETS OF DUMBBELLS. With one set being a "lighter" set and the other being a "heavier" set (all relative to you and your strength). - The "lighter" set being used for upper body movements, and the "heavier" set being used for lower body movements. - EXAMPLE WEIGHT: UPPER BODY 5LBS, 10 LBS, 15 LBS LOWER BODY 15 LBS, 25 LBS, 30/35 LBS

RESISTANCE BANDS - This program requires at least one power/ hip circle band (used for lower body) and one long resistance band (used for upper body)

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DUMBBELLS ADVANCED GUIDE

- This program requires at least one single pair of dumbbells. It is advised to have at least two sets of dumbbells for upper body and lower body movements. -THE MOST EFFICENT WAY TO PERFORM THIS GUIDE IS TO HAVE 2(+) SETs OF DUMBBELLS. With one set being a "lighter" set and the other being a "heavier" set (all relative to you and your strength). - The "lighter" set being used for upper body movements, and the "heavier" set being used for lower body movements. - EXAMPLE WEIGHT: UPPER BODY 5LBS, 10 LBS, 15 LBS LOWER BODY 15 LBS, 25 LBS, 30/35 LBS

barbell and plates

- THIS PROGRAM REQUIRES A BARBELL AND PLATE (S) -The amount of plates needed is relative to your RPE # and your own strength. -EXAMPLE WEIGHT: 5 LB plate, 10 LB plate, 25 LB plate, 45 LB plate

RESISTANCE BANDS - This program requires at least one power/ hip circle band (used for lower body) and one long resistance band (used for upper body) for optimal results.

NUTRITION To maximize the amount of muscle you can build it is recommended that you are in a small caloric surplus. For people who are more focused on fat loss, a slight caloric deficit is recommended. As a beginner to intermediate lifter it is possible to build muscle and burn fat at the same time but it is recommended you choose a focus to maximize your gains.

HOW TO FIND YOUR MANTINANCE CALORIES: Plug your metrics to this calculator https://www.calculator.net/calorie-calculator.html If you choose to be in a caloric surplus add 200-300 calories to your maintenance. If you choose to be in a caloric deficit subtract 200-300 calories from your maintenance.

Protein Intake: It is highly recommended that you are eating .8g to 1g of protein per pound of body weight everyday. Example: If you weigh 150 pounds that is 120g-150g of protein per day.

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WARM UP

The purpose of warming up: - Increases body temperature - Primes muscles for weight training - Reduces the risk of injury -Maximize performance Warm up sets vs. working sets: Warm up sets are only required for main compound movements. Warm up sets allow you to perform the movement with lighter weight to prime specific muscle groups without jumping right into working sets. - Before beginning your working sets, be sure to perform 2-4 warm up sets with a load LIGHTER (RPE 3-6) than your working sets. - Slowly increase the weight from set to set. - Warm up sets can range anywhere from 3-10 reps per set.

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For ADVANCED LIFTERS Main Lifts, be sure to pyramid up in weight up to working sets. Example: If you have 3 sets of 8 at 75% 1RM for squat1st set: bar x 10 reps 2nd set: 40% 1RM 8 reps 3rd set: 50% 1RM 8 reps 4th set 60% 1RM 4 reps 5th set: 1st working set 6th set: 2nd working set 7th set: 3rd working set

BEGINNER/ INTERMEDIATE AND ADVANCED WARMUP

beginner/INTERMEDIATE DUMBBELL+ BANDS ONLY WEEK

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TECHNIQUE How to Find Your 1 Rep Max ( ADVANCED):

It is necessary to have an idea of what your 1RM (rep max) is for movements that use %1RM, in order to get the most out of this guide. As a beginner to intermediate lifter, it is lower risk to simply find a 3-5 rep max instead of directly testing your 1 rep max. Once you find your 3-5 rep max for a movement, plug it in to this calculator to get your estimated 1RM. https://strengthlevel.com/one-rep-max-calculator Rate of perceived exertion (RPE) simply should be determined by how difficult a set was to complete on a scale of 1-10. 1 being little to no effort was used to complete the set, and 10 being maximal effort was used to complete the set.

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LEGS

VIDEO DEMONSTRATION LINKS

Barbell Squat:

https://youtu.be/newP_sC_nQw Bodyweight Sumo Squat:

https://youtu.be/YbHfj0WACeM Tempo Squats https://youtu.be/gRgqF53vi1I Squat Jumps:

https://youtu.be/4x_YUHLAPEM Dumbbell Bulgarian Split Squats: https://youtu.be/3aMtgIMxVOw

Sumo Goblet Squats https://youtu.be/ECR2W8UM32E

Dumbbell RDL:

https://youtu.be/qNtZlEXNxVc Barbell RDL: https://youtu.be/c76spOl_kqA

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Sumo Deadlift: https://youtu.be/-N3MOQwKihE

Single Leg Bodyweight Hipthrust: https://youtu.be/pjNiEq8ryok

Barbell Hipthrust https://youtu.be/g5RSVV6eZGY Dumbbell Hipthrust W/ Band https://youtu.be/tzEiFgoVE2g Dumbbell Walking Lunges: https://youtu.be/-M5YIRBwVrU

Goodmornings: https://youtu.be/3HSBw8I1cPY

Dumbbell Lateral Side Lunge: https://youtu.be/Ad7xLY6KOSc

Standing Glute Kickback w/ Band https://youtu.be/4BEmJdWfZAY Barbell Reverse Lunge https://youtu.be/oBREsXq7IK0

UPPER BODY Dumbbell Arnold Press https://youtu.be/KZU-S-ZOofU Single Arm Dumbbell Row https://youtu.be/EByPBb21qWk

Dumbbell Reverse Fly https://youtu.be/spApWkXQsaE

Dumbbell Front Raise https://youtu.be/le6RR1OYJmk

Dumbbell Overhead Tricep Extension https://youtu.be/bMWD-VtVDUY

SupermanW/ Lat Pulldown https://youtu.be/criYoU-LvII

Reverse Grip Dumbbell Row https://youtu.be/BPpwsXshhio

Dumbbell Lateral Raise https://youtu.be/jYHLa_xnmI0

DISCLAIMER

The contents of this document should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem- nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. Use the information in this guide at your own risk. Olivia Marcarelli will not assume any liability for any direct or indirect losses or damages that may result including, but not limited to, economic loss, injury, illness or death. All contents of this document are intellectual property of Olivia Marcarelli and are not to be copied, sold, published, or redistributed, either in part or in full without written consent. All violations will be prosecuted to the fullest extent of the law. 49