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The Sculpt Method

by Tiffany Ma
82 athletes joined

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

5.00
(1 rating)

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

PROGRAM OVERVIEW

  • 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
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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
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Glute Bridge (Dumbbell)
3
12-15 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Glute Bridge (Dumbbell)
3
12-15 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Glute Bridge (Dumbbell)
3
12-15 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Glute Bridge (Dumbbell)
3
12-15 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10-12 reps
-
5
Standing Calf Raise
3
15 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Dumbbell)
3
8 reps
-
3
Lateral Lunge
3
8 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Hip Thrust (Dumbbell)
3
8-10 reps
-
3
Lateral Lunge (Weighted)
3
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
-
2
Hip Thrust (Dumbbell)
3
10-12 reps
-
3
Lateral Lunge (Weighted)
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Hip Thrust (Dumbbell)
3
10-12 reps
-
3
Lateral Lunge (Weighted)
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Hip Thrust (Barbell)
3
8 reps
-
3
Walking Lunge (Dumbbell)
3
8 reps
-
4
Hamstring Curl
3
12 reps
-
5
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Barbell)
3
8 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
8-10 reps
-
3
Reverse Lunge (Dumbbell)
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Seated Calf Raise
1
1
1
15 reps
10 reps
8 reps
-
-
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Barbell)
3
8 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Seated Calf Raise
1
1
1
15 reps
10 reps
8 reps
-
-
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Dip (Bodyweight)
3
12-15 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Dip (Bodyweight)
3
12-15 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Dip (Bodyweight)
3
12-15 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Dip (Bodyweight)
3
12-15 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Arnold Press
3
10 reps
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Barbell Row
3
10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Arnold Press
3
8-10 reps
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Barbell Row
3
8-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-10 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Arnold Press
3
10-12 reps
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Barbell Row
3
10-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Arnold Press
3
10-12 reps
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Barbell Row
3
10-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-8 reps
-
3
Pull-Up (Bodyweight)
3
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Plank To Push Up
3
8 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
6-8 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Plank To Push Up
3
8 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Plank To Push Up
3
8 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
6-8 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Plank To Push Up
3
8 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Hip Thrust (Bodyweight)
3
10 reps
-
3
Sumo Deadlift (Dumbbell)
3
10 reps
-
4
Lateral Banded Walk
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Hip Thrust (Bodyweight)
3
10 reps
-
3
Sumo Deadlift (Dumbbell)
3
10 reps
-
4
Lateral Banded Walk
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Hip Thrust (Bodyweight)
3
10 reps
-
3
Sumo Deadlift (Dumbbell)
3
10 reps
-
4
Lateral Banded Walk
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Hip Thrust (Bodyweight)
3
10 reps
-
3
Sumo Deadlift (Dumbbell)
3
10 reps
-
4
Lateral Banded Walk
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Bulgarian Split Squat (Bodyweight)
3
8 reps
-
3
Hip Abduction (Band)
3
15 reps
-
4
Glute Kickback
3
15 reps
-
5
Seated Calf Raise
3
15 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Abduction (Band)
3
15 reps
-
4
Glute Kickback
3
15 reps
-
5
Seated Calf Raise
3
15 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Abduction (Band)
3
15 reps
-
4
Glute Kickback
3
15 reps
-
5
Seated Calf Raise
3
15 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Abduction (Band)
3
15 reps
-
4
Glute Kickback
3
15 reps
-
5
Seated Calf Raise
3
15 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Glute Kickback
3
15 reps
-
4
Leg Press
3
8 reps
-
5
Seated Calf Raise
3
12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Glute Kickback
3
15 reps
-
4
Leg Press
3
8-10 reps
-
5
Seated Calf Raise
3
12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Glute Kickback
3
15 reps
-
4
Leg Press
3
8-10 reps
-
5
Seated Calf Raise
3
12-14 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Glute Kickback
3
15 reps
-
4
Leg Press
3
8-10 reps
-
5
Seated Calf Raise
3
12-14 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Face Pull
3
12 reps
-
5
Plank
3
30 secs
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Face Pull
3
12 reps
-
5
Plank
3
40 secs
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Plank
3
50 secs
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Face Pull
3
12 reps
-
5
Plank
3
60 secs
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Russian Twist
3
15 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Russian Twist (Dumbbell)
3
20 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Russian Twist (Dumbbell)
3
25 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Russian Twist (Dumbbell)
3
30 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Alternating Dumbbell Curl
3
8 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
5A
Dead Bug
2
40 secs
-
5B
Marching Glute Bridge
2
40 secs
-
5C
Side Plank
2
40 secs
-
5D
Mountain Climber
2
40 secs
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Arnold Press
3
8-10 reps
-
3
Alternating Dumbbell Curl
3
8-10 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-10 reps
-
5A
Dead Bug
3
40 secs
-
5B
Marching Glute Bridge
3
40 secs
-
5C
Side Plank
3
40 secs
-
5D
Mountain Climber
3
40 secs
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
-
2
Arnold Press
3
10-12 reps
-
3
Alternating Dumbbell Curl
3
10-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
5A
Dead Bug
3
40 secs
-
5B
Marching Glute Bridge
3
40 secs
-
5C
Side Plank
3
40 secs
-
5D
Mountain Climber
3
40 secs
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Arnold Press
3
8-10 reps
-
3
Alternating Dumbbell Curl
3
8-10 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-10 reps
-
5A
Dead Bug
3
40 secs
-
5B
Marching Glute Bridge
3
40 secs
-
5C
Side Plank
3
40 secs
-
5D
Mountain Climber
3
40 secs
-
Unlock with
PRO
by subscribing on the Boostcamp app
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Meghan F.Age 38, Woman
18 days ago
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
This program has made getting back into lifting a much smoother transition than I'd anticipated. Is it revolutionary? No. It's to the point, no fuss, standard exercises that anyone can do with a few dumbbells, which is something I greatly appreciate. I'd totally recommend this to someone that's just getting started, or jumping back in. I've made a few substitutions, just because of what's accessible to me currently. I'm not quite finished yet, but am having a great time following this program so far. Each workout takes me about 45 min-1 hr, which is about all I have time for. I started with very little strength, overweight and depressed. I've more than doubled my starting weights, I've lost about 15lbs so far, and feel mentally stronger as well ❤️‍🩹