SCULPT

SCULPT is a Strength programme for those wanting to improve their strength and build muscle; Frequency: 5–6 workouts per week. • Split: Focus on upper body and lower body with a core day once a week. • Rest: 1–2 rest days per week Try to space your rest days to optimize recovery. • Progressive Overload: Gradually increase weights, reps, or intensity. • Nutrition: Maintain a caloric surplus (for muscle growth), with adequate protein intake (1.6–2.2g per kg of body weight). Goal: Build a solid foundation of strength and form with moderate weights and higher rep ranges (10–12 reps) while focusing on targeting all major muscle groups.