SculptFire 12 - 4 Days Split

Program Description

SculptFire 12 is a 12-week hypertrophy program designed for intermediate gym-goers aiming to build lean, sculpted muscle mass while carving visible abs. Tailored for busy professionals, this 4-day Upper/Lower split trains each major muscle group (chest, back, shoulders, arms, legs, core) twice weekly for optimal growth, backed by hypertrophy research (10-20 sets/week per group). It leverages progressive overload, drop sets (Weeks 5-12), and supersets (Weeks 9-12) to maximize muscle fiber recruitment and metabolic stress, promoting size and definition. The program integrates direct core work (4x/week, including optional Abs Finishers) to tighten the midsection, complemented by two weekly badminton sessions for cardio and fat loss (targeting 10-15% body fat for abs visibility). Ideal for a 33-year-old male (68.5 kg, 176 cm, regular lifter), SculptFire 12 starts with conservative weights (e.g., 35 kg bench, 65-70 kg deadlift) to ensure form and progression (+5-10% weight every 1-2 weeks). It balances compound lifts (e.g., squats, deadlifts, bench press) for overall mass with isolation moves (e.g., curls, abs) for detail, fitting a working schedule (Mon/Tue/Thu/Fri). Nutrition guidance emphasizes a slight calorie surplus (2,500-2,800 kcal/day, 110-150g protein) to fuel gains while keeping lean. The program progresses through three phases: Foundation (Weeks 1-4), Hypertrophy Build (Weeks 5-8 with drop sets), and Peak/Refine (Weeks 9-12 with supersets), ending with a deload for recovery. Trackable in Boostcamp, SculptFire 12 delivers measurable results—expect 2-4 kg lean mass gain, enhanced arm/chest size, and defined abs with consistent diet and effort. Workout Duration Each Session: 45-60 minutes (including 5-10 min warm-up: light cardio + dynamic stretches; 5 min cool-down: static stretches). Breakdown: Upper A/B: ~45-55 min (6 exercises, 3 sets, 60-90 sec rest; +10 min if Abs Finisher added). Lower A/B: ~50-60 min (6 exercises, 3 sets, 60-90 sec rest; abs included). Weeks 9-12: Supersets save ~5-10 min despite added intensity. Weekly Commitment: ~3-4 hours gym + 1-2 hours badminton (2x/week, ~45-60 min each). Focus of Training Primary Focus: Hypertrophy (muscle building) for lean, sculpted muscle mass with emphasis on visible abs. Secondary Focus: Functional strength (via compounds like deadlifts, squats) and aesthetics (core, arm definition). Badminton supports athletic conditioning and fat loss, enhancing abs reveal without compromising mass gains. Difficulty Level Intermediate: Designed for regular gym-goers with 6+ months of lifting experience (like you, with solid lifts: 40 kg bench x6, 70 kg deadlift x8). Assumes familiarity with compound lifts and ability to handle moderate weights with good form. Why Intermediate: Requires knowledge of exercises (e.g., bench press, pull-ups, deadlifts) and ability to track progression in Boostcamp. Drop sets (Weeks 5-12) and supersets (Weeks 9-12) add intensity, challenging but manageable for your experie

Program Overview