Your week, planned.
Every exercise
explained.

A personalized workout plan built from a three-minute quiz, not a template.

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The idea

Not a coach. A program, built with precision, and the research behind every week of it.

The founder

Hannah, founder of Sculpted by Science

Fourteen years in, still refining.

I’ve doomscrolled TikTok, Instagram and Reddit for the perfect program. Bought it. Ghosted it a few weeks later. Thirty dollars, gone.

Then an injury made me start over. The strength and endurance I’d built weren’t there anymore, so I had to understand how training actually works: how much volume, how often, when to push, when to back off. That’s when I went to the research.

I read the studies on how strength and muscle are actually built, applied them to my own training, and things finally clicked.

That’s the idea behind Sculpted by Science: a structured plan built on those same principles, so you know exactly what to do each week and why.

Hannah

The sculpt.

A clear plan for every session: what to do, in what order, and how hard. Every move comes with form cues and an easier version.

The science.

Built on what the research agrees on: enough weekly volume,1 and training to complete failure isn’t required.2

1 Schoenfeld, Ogborn & Krieger, 2017, Journal of Sports Sciences. 2 Refalo et al., 2023, Sports Medicine. See every source behind the plans

How it works

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  1. Take the quiz

    Twelve questions on your training history, goals, schedule and equipment. About three minutes.

  2. Unlock your plan

    Check out securely. The starter plan is a one-time $9.

  3. Start training

    Your personalized plan arrives by email in 15 minutes or less, ready for your first session.

From a real plan

“Pick one exercise per slot and stay with it for several weeks. Rotating exercises constantly doesn’t build more muscle.”
“A stall is the plan working, not you failing.”
From the Glutes module, bands and dumbbells edition

Start with your plan.

Starter Plan

$9 one-time

Your personalized plan, built around the number of sessions you choose each week, your equipment and your goals. Opens soon.

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Monthly Topic Plans

Coming soon

A new focus each month, plus mobility for long desk days.

1:1 Consulting

By inquiry

A 1:1 session to walk through your plan and the research behind it. Programming help, not coaching or medical advice.

Email to inquire

Delivery: plans arrive by email within 15 minutes of checkout.

All sales are final. If your plan arrives incomplete or broken, email team@sculptedbysciencestudio.com and we’ll fix it, or refund you if we can’t. Terms of Sale

Your first week
starts here.

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