1 reviews for 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
Meghan F.
Woman, 383 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
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 ❤️🩹