SCULPTD
Carved for male aesthetics.
Step 1 of 4
How many days can you train per week?
3️⃣
3 days
Full Body — best for beginners and busy schedules
4️⃣
4 days
Upper/Lower — solid volume, good recovery
5️⃣
5 days
PPL + rest days — intermediate volume
6️⃣
6 days
Full PPL — maximum frequency, advanced
Step 2 of 4
What is your primary goal?
🔥
Cut — lose fat
Calorie deficit, maintain muscle, get lean
💪
Lean Bulk — build muscle
Small surplus, progressive overload, minimal fat gain
⚡
Recomp — build and cut
Maintenance calories, build muscle and lose fat simultaneously
Step 3 of 4
What is your experience level?
🌱
Beginner
Under 1 year of consistent training
📈
Intermediate
1-3 years, consistent training
🏆
Advanced
3+ years, structured programming
Step 4 of 4
How long per session?
⏱️
45 minutes
Efficient — focused on the aesthetic essentials
🕐
60 minutes
Standard — full session with accessories
⌛
90 minutes+
Full volume — maximum development
Recommended for You
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One last thing.
Tell us about yourself
Your Name
Weight (kg)
Height (cm)
Primary Goal
🔥
Cut — lose fat
Calorie deficit, stay lean, keep muscle
💪
Lean Bulk — build muscle
Small surplus, progressive overload
⚡
Recomp — build and cut
Maintenance calories, body recomposition
SCULPTD
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Aesthetic Ratio
Shoulder : Waist Ratio
-
Log shoulders and waist to see your ratio
Target: 1.618 (the golden ratio)
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SCULPTD
Carved for male aesthetics.
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