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 of a slimmer 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.