Training
Marble & Sculptor Program
Three pages. Cover, how it works, one real day. The rest stays in the book.
$12.00
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“I saw the angel in the marble and carved until I set him free.”
Michelangelo
MARBLE & SCULPTOR
Four programs. One body. You pick the chisel.
EJ INSANE · Charlotte · $12
Page 02 · The book
How it works
You pick one track. You run it for eight weeks. Floor or gym. Beginner or Experienced. The weeks do not copy-paste.
01
CUT
Lose the fat. Keep the muscle.
02
BUILD
Add muscle. Get stronger.
03
SHAPE
Booty up. Waist in. The physique.
04
KEEP
Hold what you carved.
Eight weeks. Eight schemes.
- W1LEARN. Straight sets. Own the last reps.
- W2SWAP. Same days. New variations.
- W3PAIRS. Supersets. One extra set.
- W4WAVE. Wave the reps. Different accessories.
- W5TEMPO. Slow lowers. Pauses.
- W6STRETCH. Longer range. More at the bottom.
- W7DENSITY. Less rest. Same work, less time.
- W8TEST. Fewer moves. Heavier. Prove it.
Page 03 · Shape · Week 1
A real day
LEARN · W1 of 8. Monday on SHAPE. Floor. Experienced. Straight sets. Own the last reps.
Glutes A · 40 min
Build the shelf. Slow lowers. Full lockout.
- Couch hip thrust4 × 122-count squeeze at the top2:00
- Bulgarian split squat3 × 8 / sideBack foot on the couch2:00
- Reverse lunge3 × 10 / sideBack knee kisses the floor1:30
- Single-leg RDL3 × 8 / sideFeel the stretch in the ham1:30
- Glute bridge march3 × 10 / sideHips stay high1:15
- Frog pump3 × 20Soles together45s
W2 to W8 stay in the book.Swap. Pairs. Wave. Tempo. Stretch. Density. Test. Four tracks. Floor or gym. Beginner or Experienced.