Sexy Sculpt is a complete 12 week, three phase program designed for women whom are seeking a major transformation from both a mental and physical standpoint. This program covers aesthetics and athletics while it also improves your mindset and self image.
￼Phase One: Foundation (Strength)
Phase Two: Muscle (Hypertrophy)
Phase Three: Lean (Metabolic Conditioning)
Each phase will have similar components: strength, volume, accessory, and conditioning. I will go over each phase in detail as we go in order to help you better under the reasoning behind each phase. This intro will serve as general info for the program as a whole. There will be subsequent sections providing the specifics on each given phase.
Each phase has four prescribed days: two lower body days and two upper body days per week. You can choose to do these workouts in any order you see fit based on your schedule and incidence of DOMS (delayed onset muscle soreness). Take rest days when you want (or need). Completing the four prescribed days is the bare minimum with this program. These four days contain enough strength work, volume, and conditioning to improve your physique and athleticism... but I know that I tend to attract some serious overachievers.
With that being said:
Ideally, I would like you to train at least one additional day per a week. If you are a hard hitter, train a sixth day, as well. This additional day will be dedicated GPP (General Physical Preparedness) work. GPP lays the groundwork for later specific training. On your “extra credit” day(s) you are encouraged to attack your weakness and improve yourself based on your physical goals. The four prescribed days are fairly general and well rounded, and apply to all areas of athletic training (strength and conditioning are the key components to ANY fitness program). Take your goals into consideration when planning your additional training days. I provide plenty of suggestions and goal specific examples to assist you on programming your additional training days.
Also covered in this 75 page book is warming up, muscle activation, mobility, and rest periods during your workouts.
Most importantly there are 5 full pages about how to eat whilst on this program. I teach you how to properly be on a cut [eat at a deficit] by teaching you how to properly calculate carbs, protein, and fat for weight loss.
If you complete all 12 weeks of this program, email me when you are done with your results because I would like to send you a congratulatory gift.