Sculpt FoundationsFree beginner gym plan for women · 5 workouts
Five workouts that give you a base to build on.
- Level
- Beginner
- For
- Women
- Length
- 5 workouts
- Access
- Free
Start free in the app
Free to run as often as you like. No subscription, no card.
Who it suits
- You have never followed a training program.
- You want a simple place to start.
- You want to start without paying anything.
How it builds
Five workouts on machines and dumbbells. Your main lifts come back every workout, a little heavier each time, while the sets, reps and one or two exercises change. No workout repeats.
The workouts
Every workout, in the order you run them, with sets × reps. In the app, every exercise has a demo.
Workout 1Full Body Day
- Dumbbell Goblet Squat3 × 10
- Bodyweight Glute Bridge3 × 12
- Lever Chest Press3 × 10
- Lever Front Pulldown3 × 10
- Lever Seated Leg Curl3 × 12
- Lever Seated Hip Abduction3 × 15
Workout 2Full Body Day
- Dumbbell Goblet Squat3 × 12
- Dumbbell Hip Thrust3 × 12
- Lever Chest Press3 × 10
- Lever Seated Row3 × 10
- Lever Seated Leg Curl3 × 12
- Cable Glute Kickback3 × 12
Workout 3Full Body Day
- Dumbbell Goblet Squat3 × 12
- Dumbbell Hip Thrust3 × 12
- Lever Incline Chest Press3 × 10
- Lever Front Pulldown3 × 10
- Dumbbell Romanian Deadlift3 × 10
- Lever Seated Hip Abduction3 × 15
Workout 4Full Body Day
- Dumbbell Goblet Squat4 × 10
- Dumbbell Hip Thrust4 × 10
- Dumbbell Lunge3 × 8
- Lever Seated Row3 × 10
- Lever Lateral Raise3 × 12
- Lever Chest Press3 × 10
Workout 5Full Body Day
- Dumbbell Goblet Squat4 × 10
- Dumbbell Hip Thrust4 × 10
- Dumbbell Romanian Deadlift3 × 10
- Lever Chest Press3 × 12
- Lever Front Pulldown3 × 10
- Lever Seated Row3 × 10
Finish it, then pick what's next
When you finish, you get a program card to share. Then pick another program, run this one again, or choose AI-Designed, the Premium plan that never runs out.
Questions
Can I switch programs?
Yes. You run one program at a time, so selecting a new one ends the current one and starts the new one from its first workout. Everything you have done stays in Progress.
What happens when I finish?
You get a finish card with your workouts, minutes and calories, ready to share. Then pick your next program, restart this one from its page, or choose AI-Designed with Premium.
Is Sculpt Foundations really free?
Yes. You can run it as often as you like with no subscription and no card.