Shape Shift

Program Description

Shape Shift is a 12-week full-body program designed for women who want a lean, glute-focused physique without getting overly bulky. This program emphasizes strong, shapely glutes, toned legs, and a defined waist, while building balanced strength in the upper body. Phase 1 – Foundation (Weeks 1–4) - Focus on perfect form and mind-muscle connection. - Weight: start challenging but manageable; increase only if last 1–2 reps feel easy. - Optional: add 1–2 reps per set before adding weight. Phase 2 – Strength (Weeks 5–8) - Gradually increase weight as top reps become easy. - Stick to rep ranges; prioritize control. - Add an extra set if needed for lagging muscle groups (glutes, back). Phase 3 – Intensity & Definition (Weeks 9–12) - Introduce slightly harder variations for plateaued exercises. - Focus on time under tension: slow eccentric 3–4 sec, hold peak 1–2 sec. - Track RPE: aim for 7–8/10 effort. - Optional deload week (Week 12): reduce weight 20–30%, keep reps. Key Rules Across All Phases: - Progression first, variation second. - Don’t sacrifice form for heavier weight. - Listen to your body—adjust as needed.

Program Overview