How to get hourglass figure?

To get closer to hourglass figure you need to focus on building these muscles

1. Glute Focused Training Exercises Hip Thrusts, Glute Bridges, Bulgarian Split Squats, Cable Kickbacks

2. Leg Training Exercises Romanian Deadlifts, Lunges (forward/reverse/walking), Step ups, Goblet Squats

3. Shoulder Training Exercises Dumbbell Lateral Raises, Upright Rows (moderate weight), Face Pulls, Overhead Dumbbell Press

4. Core Training Exercises Planks, Dead Bugs, Bird Dogs, Hollow Body Holds

5. Arm Training (Light to Moderate Weights) Exercises Dumbbell Bicep Curls, Tricep Kickbacks, Overhead Tricep Extensions, Cable Rope Pushdowns

Pick any proven program from website like liftvault or boostcamp, it's all free much better than AI.

Workout is simple, just run 1 beginner program, 10 sets per muscle group per week, progressive overload. Keep it simple. Done.

Want more than this? Checkout Hypertrophy Blueprint

Rest all is diet and recovery

I've a rule. Nobody gets to say "my diet is ok" until they define their diet like this:

My maintenance calories are X, my goal is Y, so i am running deficit/surplus of Z, my target calories are A with macros, B, C, D.

Do not copy others meal plan because your meal plan depends on your bodyweight, height, bodyfat%, your goal and activity level. If an office worker copies diet of a farm laborer, he'll get fat. Here's a guide on how to make your own meal plan. In under 20 minutes, you'll walk away with a diet plan for free.