The Strength & Glute Program
Sculpt
Built glutes are trained, not activated.
Sculpt is a hypertrophy program, run properly. Three mechanical angles for the glutes, honest progressive overload, and enough weekly volume to actually change tissue. Choose the 8-week block for a focused push or the 12-week build for full periodisation. Teen-safe technique standards and a lighter volume track are built in.
- Length
- 8 or 12 weeks
- Sessions
- 4 sessions / week · 45 to 55 min
- Built for
- Women and teen girls ready to build real strength, no pregnancy or postpartum required
- Equipment
- Gym or home rack, barbell or dumbbells, bands, bench
12 weeks is $119, less per week than two eight week blocks.
One time payment · instant access · 14 day refund window
What you get
Everything arrives at once. Nothing is drip fed, nothing is held back for a second purchase, and the nutrition guide is one tick at checkout if you want it.
Before you start
This is educational coaching, not medical care. Get clearance from your doctor, midwife or pelvic floor physical therapist before you begin, especially if you are pregnant, recently gave birth, had a cesarean, or are managing prolapse, hernia, high blood pressure or any diagnosed condition. Stop training and contact your provider if you notice bleeding, dizziness, pain, leaking of fluid, or pressure in the pelvis.
What you walk away with
- Measurable glute and hamstring growth over the block
- Real strength numbers: hip thrust, RDL and squat all tracked
- Better posture and less low-back load in daily life
- Confidence under a barbell instead of confusion
- A deload and reset plan so you don't burn out at week seven
How your program is built
Every session is the same five parts in the same order, about 60 minutes end to end. If you set a shorter session on your intake, each part shrinks with it — nothing gets cut.
- 1
Warm-up 8–10 min
Dynamic mobility and activation matched to the day's lifts: bridges and band walks before glutes, pull-aparts and scap work before upper.
- 2
Strength 30–35 min
One major lift — squat, deadlift, bench or hip thrust — for four to five sets with full rest, then at least four accessories at three sets of eight to fifteen. Sets, reps and rest follow your goal, and the accessories rotate every four weeks while the main lift stays put.
- 3
Burnout 10–12 min
A HIIT style finisher: circuits, EMOMs, AMRAPs or intervals using the day's muscles plus conditioning, scaled to your experience and equipment.
- 4
Abs 5–7 min
Core in every session, rotating anti-rotation, flexion and stability. Pregnancy and postpartum get breathing and pelvic floor work instead.
- 5
Stretch 5 min
Static stretches for exactly what you trained, listed so you can follow along and finish calm.
It is shaped from your intake: your days per week set the split (two or three days full body, four upper/lower, five push, pull, legs, glutes and a flush day), your equipment filters the exercise pool, anything you flag as an injury is swapped for an alternative with a note, and pregnancy, postpartum or youth training changes the rules — no supine work after the first trimester, low impact burnouts, breathing and pelvic floor instead of crunches, and technique first with no maximal lifting for teens.
The blueprint
How the 8 or 12 weeks are built
Technique & Base
Movement standards and volume accumulation
2 lower · 1 upper · 1 glute pump
- Hip thrust, RDL, squat and back extension technique standards
- 10 to 14 hard sets of direct glute work per week
- Rep ranges 8 to 12 at RPE 7, leaving reps in reserve on purpose
- Baseline strength test and measurements logged
Overload
Load progression and mechanical variety
2 lower · 1 upper · 1 glute pump
- Volume rises to 16 to 20 sets per week
- All three angles covered: thrust (horizontal), RDL (stretch), abduction (lateral)
- Heavy 5 to 8s, moderate 8 to 12s, burnout 15 to 20s in one week
- Week 8 is a planned deload, half volume, same load
Peak (12-week track)
Intensity techniques and a strength retest
3 lower · 1 upper
- Lengthened partials, cluster sets and controlled drop sets
- Top-set / back-off structure on the main lift
- Final retest against your week-one baseline
- Maintenance blueprint for what comes after
A week inside Sculpt
5 training days + 2 rest days each week. Every training day is a primary lift, at least four accessories, a burnout, abs and a stretch, around 60 minutes.
Optional nutrition add on
The Sculpt Plan
You cannot build tissue in a deficit forever. This is a fuelling guide, not a diet.
1.6 to 2.0g protein per kg · slight surplus or maintenance · carbs timed around training
Nutrition pillars
- Protein targets by bodyweight with a simple visual portion guide
- Pre- and post-training carb anchors
- A teen-specific track: no deficits, growth-first fuelling
- Creatine and basic supplement guidance, what's worth it, what isn't
- A flexible eating framework, no banned-food list
A sample day, photographed
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
These are real plates from the guide. Add it at checkout for $30 and portions scale to your macros inside the member meal guide, the recipes stay the same.
Coaching standards & safety
- Teen track caps intensity and prioritises technique and total fuelling
- Never train a lift through joint pain, swap to the listed regression
- Deloads are programmed. Take them.
Sculpt, common questions
How long is the Sculpt program?
Sculpt runs 8 or 12 weeks, structured as Technique & Base (Weeks 1 to 4), Overload (Weeks 5 to 8), Peak (12-week track) (Weeks 9 to 12). You train 4 sessions / week · 45 to 55 min.
Who is Sculpt for?
Women and teen girls ready to build real strength, no pregnancy or postpartum required. Built glutes are trained, not activated.
What equipment do I need for Sculpt?
Gym or home rack, barbell or dumbbells, bands, bench. Every movement has a listed regression or alternative, so you are never stuck choosing between pain and quitting.
Is a meal guide included with Sculpt?
Sculpt is training only. The Sculpt Plan is an optional add on for $30 at checkout, built from the same intake. You cannot build tissue in a deficit forever. This is a fuelling guide, not a diet. 1:1 remote coaching always includes it.
Is Sculpt safe for me?
Teen track caps intensity and prioritises technique and total fuelling Never train a lift through joint pain, swap to the listed regression Deloads are programmed. Take them.
How do I get Sculpt after buying?
You create your member account, complete a short intake, and your tailored week by week plan and macro targets appear in your portal immediately.
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Free challenge
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