In Sync: SCULPT is a 28-day push-pull style training plan designed to help you tone up, build muscular endurance, and feel more connected to your body — without overtraining or second-guessing yourself.
 
 
Expect slower tempo, controlled movements, and a training rhythm that actually feels good. Every session is aligned with the natural shifts of your menstrual cycle, so you’ll push when energy is higher and dial it back when your body needs support.
 
You’ll move through a science-backed structure of cycle-synced workouts that focus on form, alignment, and body awareness — including lighter resistance training, active recovery, and mobility sessions.
This is hormone-aware, physique-focused training — for sustainable strength and sculpted results.
 
WHAT’S INSIDE:
A recap graphic of the 28-day menstrual cycle, hormone levels, and corresponding training potential and energy patterns
28x 1-page visuals of your 28-day push-pull plan focused on tone and endurance
Single-page cycle days — easy to scroll and follow, one day at a time
Your cycle-synced SCULPT sessions; aligned with each phase of your menstrual cycle
Phase-specific rest and mobility days, and suggested stretch / walks for hormone balance and active recovery
All in a clean, simple PDF format — yours to keep and reuse as many times as you like.
 
This 28 day plan is perfect for women who want to sculpt & tone up, feel strong and empowered, and in sync — without the burnout.