The Sculpt Method
Designed for women who want to build lean muscle, gain strength, and sculpt their physique, without the fear of getting bulky.
Overview
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
Who it's for
Reviews
Good structured program. Definitely added exercises and tweaked things as I went, but overall a good starting point to get back into the gym.
Great programme. I am getting stronger by the day.
It’s a pretty good program, I’ve definitely seen results in my body. I’ve done a bit of modifications to fit my gym and just because I’ve done some of the exercises a million times and wanted to change it up a bit.
After some time of not training I wanted to start something that would get me back into it without overdoing it. I think this is a good program for that, while also incorporating 15-20 mins of a cardio type warmup. Thanks for the program!
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 sec |
Weeks 2–12 are in the app
Purchase the full program inside the Boostcamp app to unlock all weeks with auto-progression and coaching notes.
The coach
Tiffany is a registered dietitian nutritionist and lifelong fitness enthusiast, born and raised in New York City. After retiring her title as captain of her high school girls' cross country team, she dove headfirst into the world of competitive powerlifting. Over six years, she earned victories at local meets and competed on the national stage. Today, as a certified USAPL state referee, she continues to give back to the sport that taught her how empowering it is to be strong.
Now, Tiffany blends her expertise in nutrition and movement through a hybrid training philosophy. She believes our bodies are meant to move; and that combining strength and endurance is key to lifelong health. Her passion spans all things fitness: from running half marathons and lifting weights to multi-day treks and scuba diving adventures. Her approach supports strong bones, lean muscle, and a healthy heart, with a focus on helping others live a life empowered by movement and intention.
Common questions
The Sculpt Method is a paid program available inside the Boostcamp app. You can browse the full week 1 schedule here for free, then purchase inside the app to unlock all 12 weeks with auto-progression and coaching notes included.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
The Sculpt Method is structured around 4 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
The Sculpt Method is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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