Strength & Sculpt: The 12-Week Hybrid Plan
Strength and sculpting combined for everyday women who want results.
Equipment: Dumbbells & Barbells only
Level: Beginner–Intermediate
Frequency: 3 lifting days + 2 active recovery days per week
Before Getting Started
Download the LightHouse Weightlifting App in your smart phone’s App Store.
In the app:
View your daily workouts
View video demonstrations of daily movements
Log your workouts to measure progress
Use past workouts to set goals for future workouts (you lifted 50 lbs last time - try 55 this time!)
Engage with the community using the “Social” tab
Phases Overview
Weekly Layout
Active Recovery Examples
20–30 min brisk walk, cycling, elliptical
10–15 min mobility: hips, shoulders, hamstrings, glutes
10-15 min core: planks, bird dogs, glute bridges
Client Tips
Don’t compromise form for added weight
Gradually increase weight or reps weekly
Don’t skip rest/recovery — it is part of strength building.
Celebrate phase transitions (Weeks 5 & 9) — these are milestones!
Maximize Your Gains
Schedule your nutrition consultation to help fuel your body for recovery and results.