Sample day, Sculpt
A real training day from Sculpt
This is one session from Sculpt, Day 1, Quads and Single Leg, exactly as a member sees it. Inside the portal the sets, reps and equipment variations adjust to your intake, and every lift logs as you go.
Block 1, Tension and Position
Before we load anything heavy we own the position. Weeks 1 and 2 teach the pattern at moderate load, weeks 3 and 4 add weight to the same technique. If a rep looks different from rep one, the set is over.
How it progresses: Stay at the same load until you hit the top of the rep range on every set. Then add the smallest jump available and drop back to the bottom of the range.
Day 1, Quads and Single Leg
Front side balance so the glutes keep progressing
- Front Squat anchors this day — every session is one major lift plus at least four accessories.
Warm-up
8 minLoosen the joints and wake up what you are about to train.
8 min · mobility + activation for today's lifts
- 3 min easy
- 10 slow
- 5 per side
- 20
- 12 per side
- 10 steps each way
Strength
38 minThe main lifts. Log every set — next week is built from these numbers.
Barbell Front Squat
5 × 10 · RPE 8 · suggested 45 lb
2.5 min rest · Quads, Glutes
Elbows high, bar resting on the shelf of the shoulders. Stay tall out of the bottom, knees track over the toes.
Dumbbell Bulgarian Split Squat
3 × 10 per leg · RPE 8 · suggested 10 lb
1.3 min rest · Glutes, Quads
Long stride, front shin close to vertical, torso leaning slightly forward for maximum glute tension.
Dumbbell Step Up to a box
3 × 12 per leg · RPE 7 · suggested 10 lb
1 min rest · Glutes, Balance
Box at knee height or just under. Do not push off the trailing foot, the working leg does all of it.
Barbell Romanian Deadlift
3 × 12 · RPE 8 · suggested 45 lb
1.3 min rest · Hamstrings, Glutes
Soft knees, hips back, bar drags the thighs. Feel the hamstring stretch, then stand tall without leaning back.
Dumbbell Walking Lunge
3 × 12 · RPE 8 · suggested 10 lb
1.3 min rest · Glutes, Quads
Long stride, knee tracks over the toe, push through the heel to load the glute on every step.
Burnout
10 minShort and hard. Keep moving and breathe through the interval.
10 min · EMOM · one move at the top of each minute
- 20
- 15 per side
- 40s hard
- 30s
Abs
6 minBrace and breathe. Quality over speed, no straining the neck.
6 min · 2 rounds · anti-rotation, flexion, stability
- 10 per side
- 30s per side
- 20s per side
Stretch
6 minSlow breathing and long holds to bring the body back down.
6 min · static, muscles you trained today
- 45s per side
- 45s per side
- 45s per side
- 8 breaths
Eating on this day
The plates that go with it
Real meals from the guide with the full recipe. Inside the portal the portions scale to your macros and every plate can be swapped.
Morning
Greek yogurt bowl with berries and granola
5 min · 480 kcal · 36g protein
Pre-training
Protein shake
1 min · 240 kcal · 32g protein
Post-training
Chicken and rice bowl with cucumber salad
20 min · 620 kcal · 52g protein
Evening
Steak, roast potatoes and green beans
35 min · 700 kcal · 52g protein
Every session in Sculpt is built like this
8 or 12 weeks, tailored to your equipment, your training days and your safety screen, with the macro targets included.