Sculpt Sample Day | LabellaBeast

Sample day, Sculpt

A real training day from Sculpt

This is Day 1, Day A, Thrust Focus, 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.

Other days in this week

Day A, Thrust Focus

Horizontal loading and top end squeeze

55 minutes5 lifts16 working setsGlutes, Hamstrings

Warm up

Dynamic primer · 8 min · 2 rounds

Incline walk or bike3 min
Leg swings10 per side
Hip circles10 per side
Bodyweight glute bridges15
Cat cow10 slow
World's greatest stretch5 per side

Activation

Wake the glutes up · 1 round

Banded glute bridges20
Banded lateral walks12 per side
Fire hydrants12 per side
Monster walks10 steps each direction

Main lifts

Barbell Hip Thrust

4 × 9 to 12 · RPE 7

1.5 min restTempo 2 / 1 / 1 / 1Glutes, HamstringsSwap: Feet Elevated Barbell Bridge

Ribs down, chin tucked. Drive through the heels and squeeze for a full second at the top. Two ramp sets before your working weight.

Barbell Hip Thrust: upper back on the bench, barbell across the hips, hips locked out level with the knees and shoulders — 1Ribs down, chin tucked
2Squeeze the glutes for a full second at the top
3Drive through the heels, shins vertical

Barbell B Stance RDL

3 × 11 to 12 · RPE 7

1.3 min restTempo 3 / 0 / 1 / 0Hamstrings, GlutesSwap: Single Leg RDL, kettlebell

Kickstand foot stays light, eighty percent of the load in the front hip. Hinge back, not down.

Barbell B Stance RDL: kickstand foot behind, most weight in the front leg, hinging forward with a flat back — 1Kickstand foot stays light
2Hinge back, not down
3Keep the back flat from ear to hip

Barbell Reverse Lunge

3 × 11 to 12 per leg · RPE 7

1 min restGlutes, QuadsSwap: Barbell Step Up

Step back and down, front heel stays planted. Stand up through the front glute, not by pushing off the back foot.

Barbell Reverse Lunge: stepping back into a lunge, front heel planted, torso upright, dumbbells at the sides — 1Step back and down, front heel stays planted
2Stand up through the front glute
3Do not push off the back foot

Cable Glute Kickback

3 × 13 to 15 · RPE 8

45s restGlute maxSwap: Banded Lateral Walk

Hinge slightly at the hip, kick back and slightly out. Stop when the low back wants to take over.

Cable Glute Kickback: ankle cuff on a low cable, hands on the frame, working leg driven straight back — 1Hinge slightly at the hip, stay tall
2Drive the heel back and squeeze the glute
3Stop when the low back wants to take over

Adductor Machine

3 × 13 to 15 · RPE 7

45s restAdductors, Pelvic floorSwap: Kettlebell Lateral Lunge

Ball or block between the knees. Squeeze on the exhale, feel the pelvic floor lift with it.

Adductor Machine: lying on the back, knees bent, small ball between the knees, gently squeezing — 1Ball or block between the knees
2Squeeze on the exhale
3Feel the pelvic floor lift with it

Finisher

Glute burnout · 3 rounds · 45s rest

Frog pumps20
Banded clamshells15 per side
Glute bridge walkouts10

Cooldown

Static · 6 min

Pigeon pose60s per side
Couch stretch60s per side
Seated figure four45s per side
90 / 90 breathing8 breaths

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 matching meal guide included.

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