The five SCULPTiv programs.
Every SCULPTiv program is at-home, dumbbell-based, and built for women, drawing on the American College of Sports Medicine 2026 resistance-training position stand and the International Society of Sports Nutrition guidelines. You do not pick blind: the free quiz reads your goal, starting point, and schedule and matches you to one program, with your calories, protein, and training split calculated for you. Your goal shifts, so can your program, anytime, inside the one membership.
There is no "best" program, only the one that fits where you are this season. Here is what each one is for.
Curve Builder
For building shape and strength. Progressive lower-body and glute training, structured so the work gets gradually harder over each four-week block, paired with enough fuel for your body to actually build muscle rather than just burn out.
Best if: your goal is to add muscle and lift, especially glutes and lower body.
Definition Sculptor
For women who already train and want the detail work: targeted volume, tempo control, and deep core and oblique strength for posture and control, with the progression and autoregulation tools an experienced lifter expects. One honest line most programs skip: no exercise spot-reduces fat from a waist, so visible definition comes from your training plus the nutrition side, and this program is built around both.
Best if: you have a training base and want more definition and control.
Total Transformer
Lean out while building lean muscle, on a sensible calorie target rather than a crash diet. Body recomposition done the boring, durable way: a modest deficit with a protein floor, strength kept high so what you keep is muscle.
Best if: you want to lose fat without losing strength or your sanity.
Gentle Rebuilder
For coming back after a break, an illness, surgery, or a hard season, including after your postpartum checkup. Deep core and confidence come first, then strength rebuilds at your pace. Lower impact by design, with clear off-ramps if something does not feel right.
Best if: you are restarting and want to rebuild a foundation safely.
Timeless Sculpt
Progressive strength, balance, and impact options. Loved by women in their 40s and 50s and built to scale across every decade. The research is clear that bone responds to challenging load, not to staying light forever, so this program starts where you are and deliberately builds toward heavier work, joint-aware the whole way.
Best if: you want lasting strength, balance, and bone health at any age.
Not sure which one is yours?
That is exactly what the free quiz is for. Answer a few questions about your goal, your starting point, and your week, and you will see your matched program plus your personal numbers, before you ever pay anything. Membership is one plan, $19 a month, with a 14-day free trial, and you can switch programs whenever your goal changes.
Take the free quizKeep reading: How SCULPTiv works · What we refuse to sell you · The journal