Hourglass — Dumbbell (4 Day), the cover
Hourglass — Dumbbell (4 Day), how it works
Hourglass — Dumbbell (4 Day), the method
Hourglass — Dumbbell (4 Day), inside the program
Hourglass — Dumbbell (4 Day), the 12-week roadmap
Hourglass — Dumbbell (4 Day), exercise glossary
Hourglass — Dumbbell (4 Day), a workout page
Hourglass — Dumbbell (4 Day), later in the program
Hourglass — Dumbbell (4 Day), fillable tracker
The cover 1 / 9
Glute and shoulder priority, no barbell

Hourglass — Dumbbell (4 Day)

Glutes and shoulders. Dumbbells and a bench. That is the whole equipment list.

The same glute and side delt priority as the barbell version, rebuilt for a home setup. No barbell, no cables, no machines.

$39one time
Get it now  →
HSA/FSAEligible. Pay now, submit for reimbursement.
✓ Instant download ✓ Yours to keep ✓ No subscription
Frequency
4 days/wk
Length
12 weeks
Total
48 workouts
Level
Intermediate
Pages
79 pages
Format
PDF + XLSX
Where this lands Intermediate
Never trainedIntermediateAdvanced
What this is

What twelve weeks actually looks like

Dumbbell hip thrust is the king, lateral raise is the queen. Every other movement serves them, and none of them need equipment you do not have.

Four days a week, forty eight sessions across twelve weeks. Chest, back and arms get the minimum effective volume to stay balanced, and not one rep more. Everything else in the week serves the two muscle groups you actually came for.

Every workout written out, every weight logged.

Everything you get

Exactly what lands in your download

Blank cells on every workout page to write your actual weights in, week by week
The same program as a fillable spreadsheet, so you can log every set on your phone in the gym
A form demo link on every single movement, so you never have to guess what a lift looks like
An alternate exercise listed for every movement, so a busy rack or a missing machine never costs you a session
Instant download. Yours to keep, re-download any time from the same link
Four days of glute and side delt priority programming
Dumbbells and a bench only, with no barbell, cable or machine work
Minimum effective volume for everything else, so nothing is wasted
The fit

Is this the right one for you?

This is for you if

  • ✓Glutes and shoulders are your priority
  • ✓You train at home with dumbbells and a bench
  • ✓You can train four days a week
  • ✓You want a home program that is not a watered down gym program

Look elsewhere if

  • —You have full gym access. The barbell version progresses further.
  • —You do not have access to: dumbbells and a bench only. no barbell, no cables, no machines.
Where to go next

Not sure this is the one?

Pick by the number of days you can genuinely train, not the number you wish you could.

More days a week
Hourglass — Barbell (4 Day) You have barbell access · $39
Fewer days a week
Hourglass — 3 Day Down to three days · $39
A different fit
Dumbbell Only — 4 Day Want balanced dumbbell training · $39
From Ryan's clients

Real transformations. Real systems.

20+ years of coaching. 250,000+ transformations since 2014. These are the programs behind them. Individual results vary.

Juliet M., a client of Ryan Fischer
My lifts improved a ton with the full body program, and the nutrition system made everything easy. I truly feel the fittest I've ever been in my whole life.
Juliet M.
Lauren K., a client of Ryan Fischer
I tried every workout app for years. This was the first program where I actually saw the change in the mirror.
Lauren K.
Emily R., a client of Ryan Fischer
Lost the weight, kept the curves, gained strength I didn't know I had. The full body program changed everything.
Emily R.
Claire W., a client of Ryan Fischer
Three rounds. Each one I got leaner, stronger, more confident. The program gives you a real ceiling to chase.
Claire W.
Tyler B., a client of Ryan Fischer
First real transformation of my life. Followed the program, used the recipe guide, and the rest happened.
Tyler B.
Mark T., a client of Ryan Fischer
Three months in, I stopped caring what the scale said. The program made me actually strong, and the body comp followed.
Mark T.
Alex P., a client of Ryan Fischer
I'd been training for years without real progress. Ryan's full body program finally gave me a system that actually worked.
Alex P.
Nick H., a client of Ryan Fischer
I'd done every program on the internet. This was the first one where I stopped overthinking and just trusted the system.
Nick H.
Kevin S., a client of Ryan Fischer
Went from skinny-fat to actual definition. The training and nutrition guides do the thinking so I just had to show up.
Kevin S.
Brandon K., a client of Ryan Fischer
I already lifted seriously, but Ryan's program is what took me from 'in shape' to the best shape of my life.
Brandon K.
Questions

Everything worth asking before you buy

How many days a week is Hourglass — Dumbbell (4 Day)?
4 days/wk, across 12 weeks. That works out to 48 workouts in total, and every one of them is written out for you in full.
What equipment do I need?
Dumbbells and a bench only. No barbell, no cables, no machines. Every movement also lists an alternate exercise, so a busy rack or a missing machine does not cost you the session.
Is Hourglass — Dumbbell (4 Day) right for my level?
It is aimed at intermediate. You have full gym access. The barbell version progresses further.
What happens when I finish the twelve weeks?
You either run it again with heavier loads, or you move up. The bottom of this page shows exactly which program to go to next depending on whether you want more days, fewer days, or a different style of training.
Do I get the spreadsheet tracker as well?
Yes. Training programs download as a single zip containing the full program PDF and the fillable spreadsheet tracker. Both are included at no extra cost.
How do I get it after I pay?
Straight away. The moment your payment goes through you land on a download page and the file is yours. Nothing is posted, and you are not waiting on an email to arrive before you can start.
Can I download it again later?
Yes. The download link stays valid, so you can come back to it whenever you need. Save the file somewhere you will find it again and it is yours for good.
Is this a subscription?
No. Every item in the library is a single one time payment. There is nothing to cancel and nothing renews.
Can I read it on my phone?
Yes. Everything is a standard PDF, so it opens on a phone, a tablet, a laptop or a printer. Most people keep the program open on their phone between sets.
Do I need a gym membership?
It depends on the program, and every product page lists exactly what equipment it needs. Several programs run on dumbbells and a bench, and the bodyweight program needs no equipment at all.
What is the fillable tracker?
Every training program comes with a spreadsheet version alongside the PDF. Sets, reps, RPE and rest are already filled in for the whole program, and the highlighted cells are where you type the weights you actually lifted. It opens in Excel, Numbers, or Google Sheets.
What if I buy the wrong one?
Read the refund policy before you buy, since digital downloads are treated as final once delivered. If something has genuinely gone wrong with your order, contact us at info@optml.health and we will sort it out.
Is this the same as OPTML's medical service?
No, and they are deliberately separate. The Method library is education: training programs and recipe guides. It involves no consultation, no prescription and no medical care. Anything clinical goes through a consultation with a U.S. licensed physician.
Which program should I start with?
If you are new, start with Your First 12 Weeks or the Full Body 2 Day. If you already train, pick by the number of days a week you can genuinely commit to, not the number you wish you could. Every product page shows where it sits on the beginner to advanced scale.

Start it this week.

The same glute and side delt priority as the barbell version, rebuilt for a home setup. No barbell, no cables, no machines.

Get it for $39  →

One time payment. Instant download. Yours to keep.