The Sculpt Method

Published on Dec 04, 2025

457 athletes joined

Designed for women who want to build lean muscle, gain strength, and sculpt their physique, without the fear of getting bulky.

4.05

(7 ratings)

PROGRAM DESCRIPTION

Program Overview
This 12-week strength training program is designed for women who want to build lean muscle, gain strength, and boost confidence—without bulking up.

Training Approach
The focus is on slow, controlled progression and foundational strength work. You'll train with classic movement patterns like squats, hinges, and presses, emphasizing clean form, body awareness, and steady improvement.

Program Structure
The program is divided into three progressive phases. Each phase builds on the last, allowing your body to adapt, grow stronger, and recover without feeling overworked or burned out.

Progression Guidelines
You’ll be encouraged to increase weights only when movements feel solid and your RPE (Rate of Perceived Exertion) stays below 8. This ensures you’re challenging yourself without crossing into unnecessary fatigue or strain.

Who It’s For
Whether you're new to lifting or returning after a break, this program provides a supportive path to strength without excess size.

Results You Can Expect

Lean muscle development
Stronger movement patterns
Improved energy, confidence, and self-trust

Level
Beginner, Novice, Intermediate
Goal
Muscle & Sculpting, Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Days Per Week
4 days
Time Per Workout
60 minutes

Muscle Engagement

Front

Back

MuscleSet

Glutes

14.9%

Hamstrings

11.8%

Quadriceps

10.2%

Triceps

8.1%

Front Delts

7.8%

Upper Back

7.8%

Abs

Middle Delts

5.4%

Lats

4.7%

Chest

4.1%

Lower Back

3.7%

Calves

3.4%

Biceps

3.4%

Rear Delts

2.7%

Adductors

Abductors

1.7%

Forearms

0.6%

Stretching

0.6%

START THE PROGRAM
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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

Day 1

Goblet Squat

10-12 reps

Glute Bridge (Dumbbell)

12-15 reps

Reverse Lunge (Dumbbell)

10 reps

Romanian Deadlift (Barbell)

10-12 reps

Standing Calf Raise

15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Goblet Squat

10-12 reps

Glute Bridge (Dumbbell)

12-15 reps

Reverse Lunge (Dumbbell)

10 reps

Romanian Deadlift (Barbell)

10-12 reps

Standing Calf Raise

15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Goblet Squat

10-12 reps

Glute Bridge (Dumbbell)

12-15 reps

Reverse Lunge (Dumbbell)

10 reps

Romanian Deadlift (Barbell)

10-12 reps

Standing Calf Raise

15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Goblet Squat

10-12 reps

Glute Bridge (Dumbbell)

12-15 reps

Reverse Lunge (Dumbbell)

10 reps

Romanian Deadlift (Barbell)

10-12 reps

Standing Calf Raise

15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Squat (Barbell)

8 reps

Hip Thrust (Dumbbell)

8 reps

Lateral Lunge

8 reps

Romanian Deadlift (Dumbbell)

8-10 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Squat (Barbell)

8-10 reps

Hip Thrust (Dumbbell)

8-10 reps

Lateral Lunge (Weighted)

8-10 reps

Romanian Deadlift (Dumbbell)

8-10 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Squat (Barbell)

10-12 reps

Hip Thrust (Dumbbell)

10-12 reps

Lateral Lunge (Weighted)

10-12 reps

Romanian Deadlift (Dumbbell)

10-12 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Squat (Barbell)

8-10 reps

Hip Thrust (Dumbbell)

10-12 reps

Lateral Lunge (Weighted)

10-12 reps

Romanian Deadlift (Dumbbell)

10-12 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Front Squat (Barbell)

6 reps

Hip Thrust (Barbell)

8 reps

Walking Lunge (Dumbbell)

8 reps

Hamstring Curl

12 reps

Seated Calf Raise

10 reps

8 reps

6 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Front Squat (Barbell)

8 reps

Hip Thrust (Barbell)

8 reps

Reverse Lunge (Dumbbell)

10 reps

Hamstring Curl

12 reps

Seated Calf Raise

10 reps

8 reps

6 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Front Squat (Barbell)

8-10 reps

Hip Thrust (Barbell)

8-10 reps

Reverse Lunge (Dumbbell)

12 reps

Hamstring Curl

12 reps

Seated Calf Raise

15 reps

10 reps

8 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Front Squat (Barbell)

8 reps

Hip Thrust (Barbell)

8 reps

Reverse Lunge (Dumbbell)

10 reps

Hamstring Curl

12 reps

Seated Calf Raise

15 reps

10 reps

8 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Bench Press (Dumbbell)

10-12 reps

Seated Shoulder Press (Dumbbell)

10 reps

Lat Pulldown

10-12 reps

Bicep Curl (Dumbbell)

12 reps

Tricep Dip (Bodyweight)

12-15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Bench Press (Dumbbell)

10-12 reps

Seated Shoulder Press (Dumbbell)

10 reps

Lat Pulldown

10-12 reps

Bicep Curl (Dumbbell)

12 reps

Tricep Dip (Bodyweight)

12-15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Bench Press (Dumbbell)

10-12 reps

Seated Shoulder Press (Dumbbell)

10 reps

Lat Pulldown

10-12 reps

Bicep Curl (Dumbbell)

12 reps

Tricep Dip (Bodyweight)

12-15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Bench Press (Dumbbell)

10-12 reps

Seated Shoulder Press (Dumbbell)

10 reps

Lat Pulldown

10-12 reps

Bicep Curl (Dumbbell)

12 reps

Tricep Dip (Bodyweight)

12-15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Bench Press (Dumbbell)

8 reps

Arnold Press

10 reps

Pull-Up (Assisted)

6-8 reps

Barbell Row

10 reps

Overhead Tricep Extension (Dumbbell)

10 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Bench Press (Dumbbell)

8-10 reps

Arnold Press

8-10 reps

Pull-Up (Assisted)

6-8 reps

Barbell Row

8-10 reps

Overhead Tricep Extension (Dumbbell)

8-10 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Bench Press (Dumbbell)

10-12 reps

Arnold Press

10-12 reps

Pull-Up (Assisted)

6-8 reps

Barbell Row

10-12 reps

Overhead Tricep Extension (Dumbbell)

10-12 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Bench Press (Dumbbell)

8-10 reps

Arnold Press

10-12 reps

Pull-Up (Assisted)

6-8 reps

Barbell Row

10-12 reps

Overhead Tricep Extension (Dumbbell)

10-12 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Bench Press (Barbell)

6-8 reps

Lateral Raise (Dumbbell)

6-8 reps

Pull-Up (Bodyweight)

6-8 reps

Seated Row (Cable)

10 reps

Plank To Push Up

8 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Bench Press (Barbell)

8 reps

Lateral Raise (Dumbbell)

8-12 reps

Pull-Up (Bodyweight)

6-8 reps

Seated Row (Cable)

10-12 reps

Plank To Push Up

8 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Bench Press (Barbell)

8-10 reps

Lateral Raise (Dumbbell)

8-12 reps

Pull-Up (Bodyweight)

6-8 reps

Seated Row (Cable)

10 reps

Plank To Push Up

8 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Bench Press (Barbell)

8 reps

Lateral Raise (Dumbbell)

8-12 reps

Pull-Up (Bodyweight)

6-8 reps

Seated Row (Cable)

10-12 reps

Plank To Push Up

8 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Step-Up (Weighted)

10 reps

Hip Thrust (Bodyweight)

10 reps

Sumo Deadlift (Dumbbell)

10 reps

Lateral Banded Walk

15 reps

Standing Calf Raise

15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Step-Up (Weighted)

10 reps

Hip Thrust (Bodyweight)

10 reps

Sumo Deadlift (Dumbbell)

10 reps

Lateral Banded Walk

15 reps

Standing Calf Raise

15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Step-Up (Weighted)

10 reps

Hip Thrust (Bodyweight)

10 reps

Sumo Deadlift (Dumbbell)

10 reps

Lateral Banded Walk

15 reps

Standing Calf Raise

15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Step-Up (Weighted)

10 reps

Hip Thrust (Bodyweight)

10 reps

Sumo Deadlift (Dumbbell)

10 reps

Lateral Banded Walk

15 reps

Standing Calf Raise

15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Deadlift (Barbell)

8 reps

Bulgarian Split Squat (Bodyweight)

8 reps

Hip Abduction (Band)

15 reps

Glute Kickback

15 reps

Seated Calf Raise

15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Deadlift (Barbell)

8-10 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Hip Abduction (Band)

15 reps

Glute Kickback

15 reps

Seated Calf Raise

15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Deadlift (Barbell)

8-10 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Hip Abduction (Band)

15 reps

Glute Kickback

15 reps

Seated Calf Raise

15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Deadlift (Barbell)

6-8 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Hip Abduction (Band)

15 reps

Glute Kickback

15 reps

Seated Calf Raise

15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Deadlift (Barbell)

6 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Glute Kickback

15 reps

Leg Press

8 reps

Seated Calf Raise

12 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Deadlift (Barbell)

8-10 reps

Bulgarian Split Squat (Dumbbell)

8-10 reps

Glute Kickback

15 reps

Leg Press

8-10 reps

Seated Calf Raise

12 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Deadlift (Barbell)

10 reps

Bulgarian Split Squat (Dumbbell)

10 reps

Glute Kickback

15 reps

Leg Press

8-10 reps

Seated Calf Raise

12-14 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Deadlift (Barbell)

8-10 reps

Bulgarian Split Squat (Dumbbell)

8-10 reps

Glute Kickback

15 reps

Leg Press

8-10 reps

Seated Calf Raise

12-14 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 4

Incline Bench Press (Dumbbell)

10-12 reps

Single Arm Row (Dumbbell)

10 reps

Lateral Raise (Dumbbell)

12-15 reps

Face Pull

12 reps

Plank

30 secs

Unlock with

PRO

by subscribing on the Boostcamp app

Day 4

Incline Bench Press (Dumbbell)

10-12 reps

Single Arm Row (Dumbbell)

10 reps

Lateral Raise (Dumbbell)

12-15 reps

Face Pull

12 reps

Plank

40 secs

Unlock with

PRO

by subscribing on the Boostcamp app

Day 4

Incline Bench Press (Dumbbell)

10-12 reps

Single Arm Row (Dumbbell)

10 reps

Lateral Raise (Dumbbell)

12 reps

Face Pull

12 reps

Plank

50 secs

Unlock with

PRO

by subscribing on the Boostcamp app

Day 4

Incline Bench Press (Dumbbell)

10-12 reps

Single Arm Row (Dumbbell)

10 reps

Lateral Raise (Dumbbell)

12-15 reps

Face Pull

12 reps

Plank

60 secs

Unlock with

PRO

by subscribing on the Boostcamp app

Day 4

Incline Bench Press (Dumbbell)

8 reps

Rear Delt Fly (Dumbbell)

12 reps

Lat Pulldown

10 reps

Lateral Raise (Cable)

12 reps

Russian Twist

15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 4

Incline Bench Press (Dumbbell)

8 reps

Rear Delt Fly (Dumbbell)

12 reps

Lat Pulldown

10 reps

Lateral Raise (Cable)

12 reps

Russian Twist (Dumbbell)

20 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 4

Incline Bench Press (Dumbbell)

8 reps

Rear Delt Fly (Dumbbell)

12 reps

Lat Pulldown

10 reps

Lateral Raise (Cable)

12 reps

Russian Twist (Dumbbell)

25 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 4

Incline Bench Press (Dumbbell)

8 reps

Rear Delt Fly (Dumbbell)

12 reps

Lat Pulldown

10 reps

Lateral Raise (Cable)

12 reps

Russian Twist (Dumbbell)

30 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 4

Incline Bench Press (Barbell)

8 reps

Arnold Press

8 reps

Alternating Dumbbell Curl

8 reps

Overhead Tricep Extension (Dumbbell)

8 reps

Dead Bug

40 secs

Marching Glute Bridge

40 secs

Side Plank

40 secs

Mountain Climber

40 secs

Unlock with

PRO

by subscribing on the Boostcamp app

Day 4

Incline Bench Press (Barbell)

8-10 reps

Arnold Press

8-10 reps

Alternating Dumbbell Curl

8-10 reps

Overhead Tricep Extension (Dumbbell)

8-10 reps

Dead Bug

40 secs

Marching Glute Bridge

40 secs

Side Plank

40 secs

Mountain Climber

40 secs

Unlock with

PRO

by subscribing on the Boostcamp app

Day 4

Incline Bench Press (Barbell)

10-12 reps

Arnold Press

10-12 reps

Alternating Dumbbell Curl

10-12 reps

Overhead Tricep Extension (Dumbbell)

10-12 reps

Dead Bug

40 secs

Marching Glute Bridge

40 secs

Side Plank

40 secs

Mountain Climber

40 secs

Unlock with

PRO

by subscribing on the Boostcamp app

Day 4

Incline Bench Press (Barbell)

8-10 reps

Arnold Press

8-10 reps

Alternating Dumbbell Curl

8-10 reps

Overhead Tricep Extension (Dumbbell)

8-10 reps

Dead Bug

40 secs

Marching Glute Bridge

40 secs

Side Plank

40 secs

Mountain Climber

40 secs

Unlock with

PRO

by subscribing on the Boostcamp app

WHAT PEOPLE ARE SAYING(7 ratings)

Only ratings with written feedback are displayed here.

4.05 / 5

Jessica G.Age 42, Woman

5 days ago

10 weeks complete

8 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

This is a great basic program for beginners and intermediate lifters. It has all the fundamental movements and focuses on a set and rep volume that will promote strength and muscle growth without leaving you sore or exhausted. I’ve been lifting on and off for years, jumping from one program to another or just kind of meandering aimlessly through the gym and I have never had the kind of results I’ve gotten in the 10+ weeks I’ve done this program. I have more than doubled my volume on many of the core compound lifts and, at the age of 42 and under 2 years postpartum (C-section), I’ve reached weights I’ve never lifted before, even in my 30s. If you commit to completing this program you WILL see positive results.

Jo B.Age 35, Woman

a month ago

7 weeks complete

7 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Good intro program - progressive, starting with intro exercises and building up. If it's your first time I'd repeat the first block a few times before progressing. Added in some pelvic floor exercises like: bird dogs, reverse plank, etc.

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The Sculpt Method

PROGRAM DESCRIPTION

PROGRAM OVERVIEW