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<ul><li>Lean muscle development</li><li>Stronger movement patterns</li><li>Improved energy, confidence, and self-trust</li></ul>

The Sculpt Method

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Lower Body

Upper Body

Phase 1

Week 1

Week 2

Week 3

Week 4

Phase 2

Week 5

Week 6

Week 7

Week 8

Phase 3

Week 9

Week 10

Week 11

Week 12

Goblet Squat

Glute Bridge (Dumbbell)

Reverse Lunge (Dumbbell)

Romanian Deadlift (Barbell)

Standing Calf Raise

Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lat Pulldown

Bicep Curl (Dumbbell)

Tricep Dip (Bodyweight)

Step-Up (Weighted)

Hip Thrust (Bodyweight)

Sumo Deadlift (Dumbbell)

Lateral Banded Walk

Incline Bench Press (Dumbbell)

Single Arm Row (Dumbbell)

Lateral Raise (Dumbbell)

Face Pull

Plank

Squat (Barbell)

Hip Thrust (Dumbbell)

Lateral Lunge

Romanian Deadlift (Dumbbell)

Arnold Press

Pull-Up (Assisted)

Barbell Row

Overhead Tricep Extension (Dumbbell)

Deadlift (Barbell)

Bulgarian Split Squat (Bodyweight)

Hip Abduction (Band)

Glute Kickback

Seated Calf Raise

Rear Delt Fly (Dumbbell)

Lateral Raise (Cable)

Russian Twist

Lateral Lunge (Weighted)

Bulgarian Split Squat (Dumbbell)

Russian Twist (Dumbbell)

Front Squat (Barbell)

Hip Thrust (Barbell)

Walking Lunge (Dumbbell)

Hamstring Curl

Bench Press (Barbell)

Pull-Up (Bodyweight)

Seated Row (Cable)

Plank To Push Up

Leg Press

Incline Bench Press (Barbell)

Alternating Dumbbell Curl

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