The Sculpt Method

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