Titan 10-Week Women's Lean Sculpt
By Titan
A balanced 10-week sculpting plan emphasizing glutes, legs, shoulders, back, and sustainable body recomposition. This 10-week program combines lower-body hypertrophy, glute-focused training, upper-body shaping, core stability, and moderate conditioning. The plan uses progressive overload, alternating weekly exercise variations, and structured recovery to build lean muscle without excessive training volume.
- Training days
- 5/week · 1 recovery
- Program length
- 10 weeks
- Session length
- ~55 min
Focus: Develop Lean Full Body Muscle, Emphasize Glutes And Lower Body Shape, Improve Upper Body Definition, Support Gradual Fat Loss, Increase Strength And Conditioning, Build Muscle, Lower Body Sculpt, Glute Development, Upper Body Tone, Recomposition, Conditioning, Womens Lean Sculpt
Weekly schedule
5 training days/week · 1 recovery day
- Day 1Glutes & QuadsGlutes & Quads~33 min
- Day 2Upper Body SculptUpper Body Sculpt~27 min
- Day 3RecoveryrecoveryRecovery~2 min
- Day 4Hamstrings & GlutesHamstrings & Glutes~33 min
- Day 5Full Body SculptFull Body Sculpt~30 min
- Day 6Core & ConditioningCore & Conditioning~23 min
- Day 7RestrestRecovery~2 min
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