Our 8-week ‘Shape and Sculpt’ hypertrophy program is an intermediate training plan that has been designed for females who are accustomed to regular physical exercise and want to train towards shaping and sculpting their body. The end result will be: well-defined curves that consist a small waist, enhanced glutes and a toned core and upper body.
This program consists of 4 training days per week, each week alternating between A & B week sets to vary the exercise schedule and ensure optimal muscle growth. Each workout week consists of low cardio and high-intensity weight sessions that utilize supersets to increase muscle fatigue, thereby enhancing body definition and strength. Prescribing weights of between 70-80% of your 1RM, across 3 sets of 8-10 reps, provides the perfect conditions for muscle growth. Furthermore, to encourage healthy and optimal muscle repair, workouts are shorter than in other programs with longer advised rest periods. Cardio is also limited.
To get the best results, this workout schedule is complemented with a comprehensive, user-friendly, ‘sculpting’ nutrition guide. Designed to help guide meal choices, our unique food grid recommends the consumption of specific nutrient types across the day to help you reach the suggested nutrition targets. For this program we recommend an increase in daily calorie intake, comprising of approximately 150g protein, 165g (max) complex carbs and 50g (max) good fats. While these macro-targets may seem high, they have been designed to ensure optimal muscle repair and promote noticeable fat loss.
Each workout consists of approximately 50-60 minutes of intense weight and plyometric training that comprises of compound lifts, ab circuits, and isolation exercises. Should some extra fat loss be desired, low impact cardio can be worked into the program to help retain muscle size but reduce body fat. Here are the results can expect to see after the next eight weeks:
• A toned and curved body consisting of a skinny waist, bigger and firmer glutes and a solid, well defined, core
• An increase in overall muscle mass
• Reductions in body fat
• An increase in your metabolic rate
• A significant increase in muscle definition
• An increase in general fitness
• Significant increases in core and body strength
The key to any successful muscle gain and definition program is a mixed, moderate calorie, diet that comprises of a moderate carb and high protein intake. Poor recovery between workouts, which hinders both the muscle gain and fat loss process, can usually also be traced back to inadequate nutrition. Following our nutritional recommendations will be especially important for this plan, with the carbs being a vital energy source for the intense sessions you can expect to undertake. Only by performing at your peak, will you get the best results! Furthermore, the moderated good fat and high protein intakes are vital for the muscle repair process. Ensuring that these macros are hit with good quality food will be a decisive factor in determining the overall curvature obtained, bad fat consumption equating to undesired weight gain.
To make your life a little easier we have also ditched meal plans! We know that they are near impossible to stick to so, have instead, designed overall nutritional targets for you to stick to. To reach these goals the plan recommends 7 small-medium sized meals throughout the day, each accompanied by a suggested mealtime. Each meal also recommends a ‘meal composition’, being the nutrition types that the meal should consist of.
Finally, we also provide you with exclusive offers from our trusted nutrition partners: My Protein and Cute. The supplements we recommended for this plan include CLA’s and advanced multivitamins, both aiding the recovery and fat loss process. Unlike male-focused plans, where water retaining creatine might be suggested, these recommendations will help keep overall weight gain to a minimum. As with all our programs though, our supplement recommendations are guidelines which should not substitute a balanced diet.