Amplify Hourglass is designed to change your physique by altering the way your body adapts to training.

This block uses hypertrophy-focused programming, strategic volume, and helps you balance your recovery to build the specific muscle groups that create an hourglass illusion.

This block is designed to:

• Stimulate hypertrophy in the glutes and legs through sufficient mechanical tension and weekly volume, driving measurable lower-body shape change

• Increase upper-body width at the shoulders and upper back, enhancing shoulder-to-waist ratio

• Train the ndeep core for stability, control, and load transfer, supporting a tighter-looking waist rather than increasing trunk thickness

• Support recovery and hormonal stability by managing training volume

• Accumulate effective overload over time, allowing progressive overload without excessive inflammation or burnout

This block is designed to build an hourglass shape, improve energy efficiency, and maximise both strength and conditioning.

There are 3 essential days, and 1 optional day.
Inside the app you’ll be able to move the days around to suit your schedule.

• Day 1: Glutes & Accessories
  This session prioritises glute hypertrophy using mechanical tension, controlled volume, and accessory work that supports pelvic stability and lower-body shape.

• Day 2: Legs, Delts & Core
  A balanced lower-body session paired with targeted shoulder and upper-back work to enhance shoulder-to-waist ratio.

• Day 3: Posterior Chain & Arms
  This day reinforces the hourglass silhouette by developing hamstrings, glutes, upper back, and arms in a way that improves posture, frame balance, and overall muscular density without overloading the CNS.

• Optional: Upper Body Sculpt
  An additional upper-body session designed to add polish and definition to the shoulders, back, and arms. This session is optional by design and should only be added if recovery, sleep, and stress levels are well managed.

• Cardio is prescribed as a weekly minute target, which you’ll see pinned inside the app each Monday. You can schedule these sessions flexibly using the On Demand cardio blocks.

70–100 minutes per session, depending on the options you choose for your physique goals.

Each week includes 3 full gym training days, with the option to add a 4th “finishing touches” session for additional hypertrophy work. You’ll also have a weekly cardio target you can structure flexibly around your lifting days.

Amplify Hourglass is built for intermediate to advanced trainees who already have a foundation of lifting experience and are ready to train with more precision.

This block focuses on deep core strength, structural stability, and targeted hypertrophy, so your body not only looks more sculpted, but moves and performs better under load.

The training is structured to progress strength across key compound lifts, while keeping total volume tightly managed. You’ll push hard where it matters, but not so hard that recovery, hormones, or consistency break down.

This block is ideal if you:

• Have lifting experience and want more targeted physique change

• Want to build deep core strength for stability and waist definition

• Care about getting stronger

• Want challenging sessions that still support recovery

• Prefer structured, purposeful programming over random workouts

This block is not suitable if you:

• Are brand new to strength training

• Are still learning basic lifting technique and movement patterns

• Need a beginner-level introduction to resistance training

You’ll be guided to fuel for your goals, with macro guidance and meal planning tools to ensure you’re energised for your sessions. Whether your focus is recomp, fat loss, or lean gain, you’ll get a tailored nutrition pathway plus access to 600+ macro-friendly recipes, filters, and a smart planner to help you eat with purpose (without the stress).

The Power Curve Method is predominantly a gym-based program, but every lift includes a home-friendly swap if you need it.

To follow effectively at home, you’ll need:

• Dumbbells (various weights)

• Resistance bands with a door anchor attachment

• Floor mat

• Long foam roller

Optional extras:

• A barbell with plates (recommended for heavier work, but alternatives are included)

• Incline bench