Z performance
Strength & ConditioningThe Sculpt & Sweat Protocol
Build the Silhouette. Master the Engine.
Shift your focus from "losing weight" to building shape.
This program is a high performance blueprint engineered for the female physique, prioritizing the specific muscle groups that create a powerful, aesthetic silhouette.
By blending high volume hypertrophy with metabolic conditioning, you’ll develop a body that is as capable as it is defined.
The Aesthetic Edge
• Targeted Curves: Strategic emphasis on the glutes, shoulders, and back to create a strong, tapered "X frame."
• Defined Conditioning: High intensity finishers designed to sharpen muscle definition and build athletic stamina without sacrificing size.
• Core Sculpting: Functional stability work that tightens the midsection and supports heavy lifts.
Stop exercising to shrink. Start training to evolve.
4 sessions per week
Must use App app to view and log training
Program Training
A
Full body dynamic warmup
B
Single leg romanian deadlift - SBZ
3 x 10
C
Cossack's squat - SBZ
3 x 6
D
Reverse lunges - SBZ
3 x 6
E
Single leg leg extension - SBZ
3 x 10
F
Cable hip abduction - SBZ
3 x 10
G1
Kettlebell pull through - SBZ
2 x 10
G2
Farmers carry - SBZ
2 x 1:00
H
Assault Bike
4 x 3:00 @ 1:00
A
Full body dynamic warmup
B
Incline dumbbell bench press - SBZ
3 x 10
C
Chest pull - SBZ
3 x 10
D1
Dumbbell bench press - SBZ
3 x 8
D2
Tall kneeling rope lat pull down - SBZ
3 x 10
E1
Reverse fly - SBZ
3 x 12
E2
Skull crusher - SBZ
3 x 12
E3
Hammer curl - SBZ
3 x 12
F1
Weighted crunches - SBZ
2 x 20
F2
Russian twist - SBZ
2 x 20
G
Assault Bike
5 x 1:00 @ 2:00
A
Full body dynamic warmup
B
Split squat - SBZ
3 x 10
C
Hip thrust - SBZ
3 x 8
D
Good morning - SBZ
3 x 10
E
Goblet squat - SBZ
3 x 8
F
Single leg leg curl - SBZ
3 x 10
G1
Plank - SBZ
2 x 1:00
G2
Briefcase carry - SBZ
2 x 0:30
H
SPRINTS ON ASSAULT AIRRUNNER
10 x 0:07 @ 1:30
A
Full body dynamic warmup
B
Seated overhead press - SBZ
3 x 10
C
Seated neutral gip row - SBZ
3 x 10
D1
Lateral raise - SBZ
3 x 10
D2
Illiac lat pull down - SBZ
3 x 8
E1
Chest supported cuban press - SBZ
3 x 12
E2
Triceps push down - SBZ
3 x 12
E3
Straight bar cable curl - SBZ
3 x 12
F1
Leg raise - SBZ
2 x 20
F2
Cable wood chopper - SBZ
2 x 10
G
Stairmaster
1 x 15:00
