Shape Shift

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Hip Thrust (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Barbell)

Hamstring Curl

Glute Kickback (Cable)

Frog Pumps(Banded)

Walk

Lower (Glutes + Hamstrings)

Lat Pulldown

Seated Wide-Grip Row (Cable)

Shoulder Press (Machine)

Lateral Raise (Cable)

Face Pull

Hanging Leg Raise

Cable Crunch

Upper (Back + Shoulders + Core

Hack Squat

Leg Press

Hip Abductor (Machine)

Pull Through (Cable)

Standing Calf Raise

Lower (Quads + Glutes)

Incline Bench Press (Dumbbell)

Pull-Up (Assisted)

Tricep Pushdown (Cable)

Bicep Curl (EZ Bar)

Rear Delt Fly (Machine)

Upper (Chest + Arms + Core)

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