the 12-week strength journal, founding cohort edition. Bone cover with twelve numbered squares in sage, clay and blue.
The SCULPTiv journal · founding cohort edition

the 12-week strength journal.

twelve weeks. three blocks. one number that goes up.

A strength journal for women training at home with dumbbells. Every week has a plan page, five session pages for weight, reps and effort, a food page with no counting, and a look-back page. Weeks 4, 8 and 12 re-test your strength, so the proof is in your own hand.

foundation · weeks 1–4build · 5–8step up · 9–12
see inside
$24.99 + shipping · 118 pages · 6 x 9 in · full color · coil-bound · printed to order and shipped from the us
What's inside

eight pages a week. four minutes a day.

Not a pretty notebook with a workout grid in it. Every page exists so that in week twelve you can read back exactly what you lifted, and how it felt.

plan

the week, on one page

Three required sessions and two optional ones, which is why every week has five session pages. Three done is a full week.

log

weight × reps × effort, set by set

Four sets per movement and an RPE column, the single most useful number in the book and the one almost no journal for women includes.

fuel

food and groceries, no counting

Meals that worked, groceries to buy, how you felt energy-wise. A protein source at every meal is the only target.

look back

what the week actually was

What got heavier, what felt easier, what got in the way, one thing to change. Energy, sleep, strength and mood on a 1-to-10 line.

re-test

strength, tracked every four weeks

Goblet squat, row, press, push-ups, plank. Start, week 4, week 8, week 12. A better measure than the scale, on one page.

method

the one rule, explained

Double progression, five ways to make the same dumbbells harder, equipment swaps, a move library, and a finished page so you know how to fill one.

Inside pages

what it looks like.

Straight from the print file. The first one is the example page from the front of the book, so you can see a week's session once it's filled in.

The example page: a finished session with weights, reps and RPE filled in
a finished page
A blank session page: movement, four sets, RPE, how today felt
a session page
The food and groceries page: fuel, not rules
food & groceries
The weekly look-back page with 1 to 10 lines for energy, sleep, strength and mood
the look back

“start smaller than you think. then make it heavier.”

page five
Journal + plan

the paper and the plan work together.

The journal stands on its own with any program. It's better with one. The free SCULPTiv quiz is eight honest questions and gives you a plan calculated for you, with the research behind every number, to write into these pages.

take the free 3-minute quizor join the founding cohort

Founding cohort members get this journal in the mail as part of the $99. If you're joining, don't buy it twice.

Page seven: the one rule, double progression, with a four-week example
Details

the specifics.

formatpaperback, coil-bound so it lies flat, matte cover
size6 x 9 in (15.2 x 22.9 cm), US trade
pages118, full color on 60# white uncoated paper
duration12 weeks, 60 session pages, undated
editionfounding cohort edition, first printing, october 2026
price$24.99 + shipping, calculated at checkout
printingprinted to order in the US by Lulu, usually within 3 to 5 business days, then shipped
checkoutsecure checkout by Stripe; your card details never touch our site
Questions

good to know.

Do I need to be a SCULPTiv member to use it?

No. The journal works with any dumbbell program, or with the free plan from the quiz. Nothing in it is locked behind membership.

What does "founding cohort edition" mean?

It's the exact book the first SCULPTiv cohort trains with, starting October 19, 2026, and this is its first printing. One line on page 14 is written to them (reply to the Monday email with your heaviest set); everything else is for anyone. Later printings will drop the label, so this one is the one that says you were early.

Is there calorie counting?

No. The food page asks what worked, what to buy, and how you felt. A protein source at every meal is the only target.

Is it dated?

No. Start on any Monday, or any Thursday. Miss a week and the next page is still there. A missed day is a Tuesday, not a verdict.

How long does it take to arrive?

It's printed when you order, usually within 3 to 5 business days, then shipped from the US. Shipping options and cost show at checkout before you pay.

What if it arrives damaged or misprinted?

Email hello@joinsculptiv.com with a photo within 14 days and we'll have it reprinted and resent at no cost. Because each copy is printed to order, we can't take returns otherwise.

you're right on time

twelve weeks starts on one page.

want the journal plus twelve weeks with greta? the founding cohort includes it.