SculptFire 12 - 4 Days Split

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

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Week 12

Bench Press (Barbell)

Bent Over Row (Barbell)

Seated Shoulder Press (Dumbbell)

Lat Pulldown

Tricep Pushdown (Cable)

Bicep Curl (EZ Bar)

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Calf Raise (Machine)

Cable Crunch

Leg Raise (Captain's Chair)

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Lateral Raise (Dumbbell)

Dip (Bodyweight)

Hammer Curl

Reverse Wrist Curl (Barbell)

Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Curl

Rear Delt Fly (Dumbbell)

One Arm Lateral Raise (Cable)

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