SculptHer

6-Week Strength & Sculpt Program

This 6-week, 5-day-per-week training program is designed specifically for women with a moderate level of fitness experience. Utilizing standard gym equipment, EmpowerHer is tailored to help you build muscle and enhance your strength through a carefully planned progression of exercises.

Program Details:

  • Days and Focus Areas:
  • Day 1: Chest and Triceps - Strengthen and tone your upper body.
  • Day 2: Back and Biceps - Focus on back strength and lean arm sculpting.
  • Day 3: Shoulders and Abs - Create defined shoulders and a strong core.
  • Day 4: Legs and Lower Back - Build lower body power and resilience.
  • Day 5: Full Body - Integrate your gains with full-body conditioning.

Rep and Weight Progression:

  • Main Lifts: Start with fewer reps to focus on building strength through compound movements like squats, presses, and lifts:
  • Weeks 1-2: 5-6 reps per set.
  • Weeks 3-4: Increase intensity with 4-5 reps.
  • Weeks 5-6: Maximize strength with 3-4 reps, lifting heavier weights.
  • Accessory Exercises: Target smaller muscle groups for overall muscle definition and growth:
  • Weeks 1-2: 8 reps per set.
  • Weeks 3-4: Increase to 10 reps.
  • Weeks 5-6: Further increase to 12 reps.

Weight Adjustment:

  • Enhance your training by progressively increasing weights each week to challenge your muscles and ensure optimal growth.

Additional Features:

  • Recovery: Emphasize recovery with proper rest, tailored nutrition, and optional light cardio or active recovery days.
  • Nutrition: Support your muscle gains with a balanced, protein-rich diet.
  • Flexibility: Maintain flexibility and reduce injury risk with weekly stretching or yoga sessions.

SculptHer is more than just a training program—it's a journey towards empowerment, strength, and confidence, designed to help you look and feel your best.


  • Note: You can also gain access to this challenge and 15+ other programs when you purchase our GetupNation+ membership pass. No need to buy them individually—everything’s included!
Meet the coach
NC
Nardia Cunningham
Your Trainer

As a mother of four, a disabled combat Army Veteran, and a former law enforcement officer, I bring a unique perspective and a wealth of personal and professional experience to my role as your dedicated fitness coach. With over 18 years of expertise in the field, I hold a Master's Degree in Exercise Science and am certified as a personal trainer and nutrition coach. ​ Throughout my career, I have had the privilege of working with diverse individuals, including athletes, soldiers, and civilians of all genders, guiding them through various training programs. These experiences have been instrumental in our collective growth and success. My ultimate aim is to inspire and provide unwavering support to others as they strive to achieve their fitness goals. Hours 6am - 2pm Mon.- Fri. 8am- 11am Saturdays

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