Build
Moderate weights and higher reps to master the movements and build volume.
- Weeks1–4
- Reps10–15
The Sculpted Program is a 12-week, 4-day split for stronger, fuller glutes and rounder shoulders. Train those while the waist stays trained but not bulked, and you build a balanced, hourglass shape.
Your training week
Two lower days, two upper days, three to recover.
Each muscle is trained twice a week, which research supports as a good frequency for growth. Move days around if you need to; just keep a rest day between your two leg sessions.
- Day 1Lower AGlutes & hamstrings
- Day 2Upper AShoulders & back
- Day 3RestWalk, move
- Day 4Lower BQuads & glute med
- Day 5Upper BBack, delts & arms
- Day 6RestRecover
- Day 7RestRecover
The 12 weeks
Three blocks. A new challenge every month.
Each 4-week block changes how heavy you lift and how many reps you do. Sets build inside every block as you get stronger.
Strength
Heavier weights and lower reps, with longer rests on the big compound lifts.
- Weeks5–8
- Reps6–10
Peak
Back to higher reps with a 1-second pause in every rep, so lighter weights work harder.
- Weeks9–12
- Reps10–15, paused
Optional warm-up week
A lighter week to learn the movements, leaving 3–4 reps in reserve.
Optional deload after block 2
Half the sets and lighter weights, if you're feeling worn down.
Why it works
Built on how muscle actually grows.
Five short chapters explain the reasoning behind the plan, with the research cited, so you understand every set you do.
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Fresh angles on the muscles that shape you
Hip thrusts and squat-pattern work for the glutes, the abductor for width at the hips, and side delts hit twice a week from two angles. More single-leg work and new equipment give familiar muscles a new stimulus.
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Every set has a target
You'll know exactly how close to failure to train, using reps in reserve, and form always comes first.
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Simple progression
Add a rep each week. Hit the top of the range on every set, then add weight. Track every set so you can see the progress.
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Recovery is part of the plan
Clear guidance on protein, sleep and rest days, because you grow between sessions, not during them.
Who it's for
Made for lifters ready for a real plan.
- At least 6 months of consistent lifting, comfortable in a gym.
- Wants fuller glutes and rounder shoulders, not just "toning".
- Can train 4 days a week with a Smith machine, leg press, cables and dumbbells.
- Missing a machine? Every exercise has swaps for free weights, machines, bodyweight and bands.
Day 1 · Lower A
Glutes & hamstrings
| Exercise | Rest |
|---|---|
| Barbell Hip Thrust | 3 min |
| Stiff-Legged Dumbbell Deadlift | 2–3 min |
| Smith Machine Squat | 2–3 min |
| Lying Leg Curl | 2 min |
| Reverse Hyperextension | 2 min |
| Seated Calf Raise | 1–2 min |
Every exercise in the program comes with sets, reps, rest and a form cue.
Questions
Good to know.
Is this for beginners?
It's for anyone with at least 6 months of consistent lifting who is comfortable in a gym. If the exercises are new to you, start with the optional warm-up week.
My gym doesn't have one of the machines.
Every exercise has swaps at the back of the book, sorted by free weights, machines and cables, bodyweight and bands. Pick one and keep the sets and reps the same.
I can't do pull-ups yet.
Use an assisted pull-up machine or a band, or swap in the lat pulldown from the substitutions pages.
Can I change the order of the days?
Yes. Just keep at least one rest day between Lower A and Lower B so your legs recover.
Should I do cardio?
Light cardio and daily steps are great for health and recovery. Keep hard cardio away from leg days.
What format is it, and when do I get it?
A 53-page PDF (about 4 MB) for your phone, tablet or computer. You get it straight after checkout, on screen and by email, and it stays in your Gumroad library.
Can I get a refund?
Because this is a downloadable digital product, refunds aren't offered. Please read through this page before you buy.
Twelve weeks from now. Every workout, the reasoning behind it, and a swap for every exercise, ready to open at the gym.