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Sculpt$10

Muscle Definition Bundle

Hypertrophy split + hard cut macros for a sharper, more defined physique.

Volume-rich hypertrophy training married to an aggressive cut. For lifters who already have muscle and want to see it. High protein, structured cardio, weekly refeeds.

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Sign in required · branded dossier · A4 print-ready

What's inside

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Phases

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Recipes

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Grocery items

AdvancedGym
Difficulty4/5

Who this is for

  • Lifters who already have muscle and want to see it
  • People used to tracking macros
  • Anyone who can commit to five gym days a week

Not for you if

  • New lifters — the deficit and volume are aggressive
  • Anyone unwilling to track food

Training framework

Three phases, twelve weeks.

Accumulate (Weeks 1-4)

High-rep volume, MMC focus

Define (Weeks 5-8)

Drop sets, supersets, conditioning ramp

Peak (Weeks 9-12)

Refeed cycling, peak week

Weekly template

Your training week, mapped

One row per training day. Repeat across the 12 weeks; the loading scheme below evolves.

1 · Mon

Hypertrophy Push

Chest · shoulders · triceps · drop sets

  • Incline Barbell Bench

    4 × 8

  • Flat DB Press

    4 × 10

  • Pec Deck

    Drop set last

    3 × 12

  • Seated DB OHP

    4 × 10

  • Cable Lateral Raise

    4 × 15

  • Overhead Tri Extension

    3 × 12

  • Steady-state Cardio

    20 min Zone 2

1 · Tue

Hypertrophy Pull

Back width + biceps

  • Lat Pulldown (wide)

    4 × 10

  • Chest-supported Row

    4 × 10

  • Cable Pullover

    3 × 12

  • Face Pull

    4 × 15

  • Incline DB Curl

    4 × 10

  • Cable Hammer Curl

    3 × 12

1 · Wed

Leg Volume

Quads · hamstrings · glutes

  • Hack Squat

    4 × 10

  • Romanian Deadlift

    4 × 10

  • Walking Lunge

    3 × 12 per leg

  • Leg Curl

    3 × 12

  • Leg Extension

    Drop set last

    3 × 15

  • Standing Calf Raise

    4 × 15

1 · Fri

Arms + Shoulders Focus

Arm volume + delt detail

  • Seated DB OHP

    4 × 10

  • Cable Lateral Raise

    5 × 15

  • Rear Delt Fly

    4 × 15

  • EZ-bar Curl

    4 × 10

  • Skullcrusher

    4 × 10

  • Rope Pushdown

    Drop set last

    3 × 15

1 · Sat

Posterior + Conditioning

Glutes · hamstrings · cardio

  • Hip Thrust

    4 × 10

  • Single-leg RDL (DB)

    3 × 10 per leg

  • Cable Kickback

    3 × 12 per side

  • Pull-up (assisted if needed)

    3 × max-1

  • Stairmaster

    20 min

Progression

How loads evolve over 12 weeks

Accumulate · 1-4

Loading

Base sets at RPE 7, add reps weekly

Intensity cue

Mind-muscle connection over load

Define · 5-8

Loading

Add drop sets to final movement of each session, +1 cardio block

Intensity cue

RPE 8 — squeeze every working set

Peak · 9-12

Loading

Refeed every 5th day; add supersets to arms and delts

Intensity cue

RPE 8-9 — peak week protocol week 12

Equipment

What you'll need

Warm-up

  • 5 min easy bike or row · raise core temp
  • Hip CARs · 5 reps per side
  • T-spine rotations · 8 per side
  • Banded shoulder dislocates · 10 reps
  • 2 ramp-up sets on the first main lift (50% · 70%)

Cool-down

  • 3 min easy walk to bring HR down
  • 90/90 hip stretch · 60s per side
  • Doorway pec stretch · 45s per side
  • Box breathing · 6 rounds (4-4-4-4)

Equipment

Barbell + platesSquat rack + benchDumbbells (light → heavy)Pull-up barCable stackBench / boxLifting belt (optional)Resistance bands

Nutrition framework

Hard Cut Athlete Diet

Style
Hard cut · macro-tracked
Protein target
1.2 g per lb bodyweight
Calorie bias
-20% from maintenance

Weekly refeed day. Carbs front-loaded around training.

Recipe library

Six meals that match this diet

Picked to hit the macros above without spending all day in the kitchen.

Ingredients

  • · 5 egg whites + 2 whole eggs
  • · 1/2 cup black beans (rinsed)
  • · 1/4 cup salsa · 2 tbsp shredded cheese
  • · 1 small whole-grain tortilla
  • · Cilantro · hot sauce to taste

Method

  1. 01Warm beans in a non-stick pan.
  2. 02Pour in beaten eggs, scramble 2-3 min.
  3. 03Fold in salsa + cheese until just melted.
  4. 04Spoon onto warm tortilla, top with cilantro.

Ingredients

  • · 1 cup rolled oats
  • · 1 cup non-fat Greek yogurt
  • · 1 scoop whey protein
  • · 1/2 cup mixed berries
  • · 1 tbsp honey · pinch cinnamon

Method

  1. 01Cook oats with 1.5 cups water until creamy.
  2. 02Off heat, stir in whey + cinnamon.
  3. 03Top with Greek yogurt, berries, drizzle of honey.
  4. 04Eat warm or chill overnight for grab-and-go.

Ingredients

  • · 6 oz chicken breast
  • · 1 cup cooked jasmine rice
  • · 1/2 cup black beans · 1/2 cup corn
  • · 1/4 avocado · 1/4 cup pico de gallo
  • · Lime · cumin · paprika · garlic powder

Method

  1. 01Season chicken with cumin, paprika, garlic, salt.
  2. 02Sear 4 min per side, rest 3 min, slice.
  3. 03Layer rice, beans, corn in a bowl.
  4. 04Top with chicken, avocado, pico, lime squeeze.

Ingredients

  • · 6 oz salmon fillet
  • · 1 medium sweet potato
  • · 2 cups broccoli florets
  • · 1 tbsp honey · 1 tbsp soy sauce · 1 clove garlic
  • · 1 tsp olive oil · sesame seeds

Method

  1. 01Roast cubed sweet potato 20 min at 425°F.
  2. 02Whisk honey, soy, minced garlic; brush onto salmon.
  3. 03Pan-sear salmon skin-down 4 min, flip 2 min.
  4. 04Steam broccoli, plate everything, sprinkle sesame.

Ingredients

  • · 6 oz lean ground turkey
  • · 6 large butter-lettuce leaves
  • · 1/4 cup shredded carrots · 2 scallions
  • · 1 tbsp soy sauce · 1 tsp sesame oil · 1 tsp rice vinegar
  • · 1 clove garlic · 1 tsp grated ginger

Method

  1. 01Sauté garlic + ginger in sesame oil, 30s.
  2. 02Add turkey, brown 4 min, drain fat.
  3. 03Stir in soy + vinegar, fold in carrots + scallions.
  4. 04Spoon into lettuce cups and serve.

Ingredients

  • · 1 cup low-fat cottage cheese
  • · 1/2 cup mixed berries
  • · 1 tbsp slivered almonds
  • · Pinch cinnamon

Method

  1. 01Spoon cottage cheese into a bowl.
  2. 02Top with berries, almonds, cinnamon.
  3. 03Eat immediately or pack for later.

Weekly grocery list

One trip, one cart

Built to cover the recipes above for a single training week. Scale 0.75-1.25× to your bodyweight.

Proteins

Carbs

Vegetables

Healthy fats

Pantry

Frequently asked

Answers before you start

About 20% below maintenance at 1.2 g protein per lb, with a weekly refeed day and carbs placed around training.

Steady-state blocks are built into two sessions (Zone 2 and Stairmaster); phase two adds one more cardio block.

Drop sets from phase two onward, and supersets on arms and delts in the final phase.

A full gym with barbell, dumbbells, machines, and a cable stack.

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