Early Bird Special: Save 40% on the Hourglass Program until October 26.

The Hourglass Program

The Proven 10-Week System for Building the Hourglass Shape Specifically for Women in Bikini, Wellness & Fit Model Divisions

Build round glutes, balanced quads, and a cinched waistline with the same methods trusted by Bikini & Wellness competitors worldwide.

get instant access now

30 day money back guarantee

For Competitive & Non-Competitive Women Striving For The Hourglass Look

Whether your goal is stepping on stage in the Bikini or Wellness divisions, or simply building that beach body look that turns heads…

The hourglass physique with round glutes, developed quads, and a small, tight waist, is the gold standard. It’s what judges reward, what photos highlight, and what makes a physique stand out anywhere.

But most women spend years training without ever achieving this balance.

After working with women from first-time competitors to Olympians, I’ve seen the same mistakes again and again…

The Most Common Reasons Why The Hourglass Shape Feels Out Of Reach

1. Lagging Glutes

Glutes are the foundation of the hourglass shape but most programs rely on high-rep band work or random “booty workouts” that don’t provide enough stimulus or train all functions of the glutes. The result? Flat or underdeveloped glutes that take away from your proportions.

2. Imbalanced Quads & Lower Body Proportions

In Bikini, weak quads make the lower body look unfinished. In Wellness, quads that overpower the glutes throw off balance. Either way, the hourglass look is lost.

3. Blocky Waists

Even with good muscle development, a blocky or uncontrolled waist ruins the hourglass shape. Without structured waist training, the midsection can quickly overpower the physique and disrupt symmetry.

If these mistakes sound familiar, it’s not your fault. Most programs aren’t built for the unique demands of Bikini and Wellness.

The good news? The Hourglass Program fixes these exact issues.

“Before J3U I struggled to grow my glutes without overpowering my quads. After 12 weeks on this system, my waist looks tighter and my proportions finally fit Bikini standards.”

– Emillie Ruffin | NPC Bikini Competitor

The Hourglass Program: Scientifically Proven To Sculpt The Hourglass Shape

The Hourglass Program is a structured 10-week training system designed specifically to create the proportions that define the hourglass look: glutes that pop, quads that complement (not overpower), and a waistline that pulls everything together.

Forget the generic advice:

“Just do more squats and lunges.”

“Avoid quad work if you don’t want thick legs.”

“Train abs every day and your waist will shrink.”

These myths hold women back.

The Hourglass Program combines science-backed training principles with real-world results from Bikini and Wellness competitors at every level.

It’s not a random collection of workouts — it’s a proven system built to deliver the exact shape you want.

J3U Competitors using the Hourglass Program

How The Hourglass Program Works

10-Week Training Block

A complete cycle with progression, intensity, and a built-in deload week for maximum growth and recovery.

Video Walkthroughs

John & Luke demo every exercise with proper cues and alternatives so you never guess featuring IFBB Wellness Pro Renee Jewett

Daily Waist Training Routine

Proven vacuum and contraction work for a smaller, tighter waist.

Logbook System

Every session is built for measurable progress, not just random effort.

3 Training Splits To Match Your Needs

Glute-Focused

For women who need fuller glutes or have upper body dominance

Quad-Focused

For those needing more quad development for balance

Overall Growth

For women still developing both upper and lower body

Built By Proven Physique Educators

Together, John and Luke built this program to cut through misinformation and give women a clear, proven path to the hourglass shape.

John Jewett

3x IFBB Pro Champion, 4x Olympian, MS, RD

A registered dietitian and pro bodybuilder who has coached countless women to the Bikini and Wellness standards through evidence-based training and nutrition.

Luke Miller

MS, CSCS, Head Educator at J3 University

Owner & Head Coach of J3U Coaching, Luke has worked with hundreds of female competitors around the world, helping them building their stage-ready physique.

Instant Access Includes:

A complete 45-page PDF guide packed with everything you need to sculpt the hourglass physique

The full 10-week Hourglass Program tailored to Bikini & Wellness proportions

Step-by-step video library with cues, setups, and alternatives for every lift

Daily waist training routine for core control and a tighter midsection

Pre-written workouts removing all guesswork

Logbook system for steady, trackable progress

Tips to Maximize Growth – guidance on progression, nutrition, and recovery so you get the most from the plan

30 Days Free Forum Access – get your questions answered directly by John, Luke, and the J3U team

Maia S.

IFBB Pro Athlete

Focusing on perfecting my training has taught me the importance of quality training. I started to see real progress in my physique after I started chasing the right execution instead of the numbers in my log book. My focus has now shifted to mastering the basic movement patterns for each muscle group. I now know which exercises work best for my structure thereby, allowing me to adjust any exercise/machine to allow me to target the muscle group I want to train. Furthermore, paying attention to every small detail and mastering various movement patterns gave me the confidence to progress in my training.

49988095-ec8b-48f2-9bf6-ac8c55238dc6 (1)

Dawn M.

NPC Bikini Competitor

Focusing on perfecting my training has completely changed my physique and brought me closer to my division criteria, the bikini standard.
I used to train aimlessly, doing a generic “bikini program”, doing glute exercises with subpar form which created imbalances in my physique, which showed on stage. My quads became overdeveloped compared to the rest of my legs because I was lifting too heavy and compensating with other muscle groups.
Since I became obsessed with my training, weekly videos to check my form and make sure that as I move through each phase, I’m progressing the movement without sacrificing technique. I’m finally targeting the muscles each exercise is meant for. I’ve made huge improvements in both muscle growth and balance, which really showed on stage.
Perfecting my training hasn’t just helped with my physique goals, it has also made me enjoy the process so much more. I’ve become a student, always striving to improve each week. It has made me love the journey itself instead of feeling lost when my progress didn’t seem to match the effort I was putting in. Now, I feel confident that my work will continue to show and produce better outcomes on the stage.

Nicole T.

IFBB Bikini Pro

Training is a big part of building muscle and the main thing i needed to do to improve my physique was that i needed to add a significant amount of muscle to my frame, so i needed to ensure i had the right exercises that worked for me , execute them perfectly and made sure i also trained at the right intensity required in order to make the progress i needed to make. Luke was able to help me with all of that and this resulted in me bringing a much better physique to the stage , and a much better placing

Shape Your Hourglass For Less Than The Cost Of A Couple PT Sessions

The complete Hourglass Program is just ~~$149~~ $119

A one-time investment that can save you months (even years) of trial and error.

bonus 1 (value $49)

Mastering the Female Physique e-Book

bonus 2 (value $25)

30 Days of Forum Access

Yes! I Want The Hourglass Program

Try The Hourglass Program 100% Risk-Free

If in the unlikely event, you're not happy with the the Hourglass Program you want, I'll refund every penny you paid with a 30-day money-back guarantee!

No jumping through hoops, just email me at j[email protected]