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Your 18-Week DIY Guide to Building a Balanced, Strong, and Sculpted Body
The Shaiped Overall Physique program is a 18-week complete DIY training plan designed for those ready to take their fitness to the next level with a full-body focus. Whether you're coming off the Shaiped Starter program or already have a solid foundation in the gym, this plan will help you build strength, shape, and muscle symmetry.
It follows the same structure I personally use in the gym, with three key points of focus. Upper body workouts are split into Back & Biceps and Shoulders & Triceps, while lower body days alternate between Glute-focused and Quad-focused sessions. Core work is incorporated throughout the week to support overall strength and stability.
Over the course of 18 weeks, you’ll progress through phases that continue to challenge your body while avoiding plateaus. This is a great next step if your goal is to build an overall aesthetic physique with intention.
Weekly Training Split
Fullexercise breakdowns (sets, reps, rest) + cardio
Each phase increases intensity and variation to avoid plateaus
Step-by-step macro calculation instructions
Sample meal plans for different training times (AM/PM/fasted)
Meal prep ideas: protein oats, smoothies, overnight oats, and more
Lists of macro-friendly foods and supplements
Daily journal prompts to “Shaip Your Day”
Positive affirmations, gratitude, and goal setting
Tips for creating routines, staying organized, and building discipline
Supplement and vitamin guidance (with clear disclaimers)
This is your full-body reset—inside and out. Let’s Shaip your strongest, most confident self. Ready to get started? You’ve got this.
If you're more focused on glute growth specifically, I’d recommend checking out the Shaiped Booty Plan instead!
The more you commit, the more you save.
Start with any plan for $400
Add another plan later for just $200
Add-On: Trainer Support (via Trainerize) $400
Upgrade your experience with a full support package:
Personalized meal + macro plan
Weekly check-ins
Video exercise demos and insructions
Daily direct access to me
Accountability + motivation
Add this for $400 for the entire 4.5-month program.
Your 18-Week DIY Guide to Building a Balanced, Strong, and Sculpted Body
The Shaiped Overall Physique program is a 18-week complete DIY training plan designed for those ready to take their fitness to the next level with a full-body focus. Whether you're coming off the Shaiped Starter program or already have a solid foundation in the gym, this plan will help you build strength, shape, and muscle symmetry.
It follows the same structure I personally use in the gym, with three key points of focus. Upper body workouts are split into Back & Biceps and Shoulders & Triceps, while lower body days alternate between Glute-focused and Quad-focused sessions. Core work is incorporated throughout the week to support overall strength and stability.
Over the course of 18 weeks, you’ll progress through phases that continue to challenge your body while avoiding plateaus. This is a great next step if your goal is to build an overall aesthetic physique with intention.
Weekly Training Split
Fullexercise breakdowns (sets, reps, rest) + cardio
Each phase increases intensity and variation to avoid plateaus
Step-by-step macro calculation instructions
Sample meal plans for different training times (AM/PM/fasted)
Meal prep ideas: protein oats, smoothies, overnight oats, and more
Lists of macro-friendly foods and supplements
Daily journal prompts to “Shaip Your Day”
Positive affirmations, gratitude, and goal setting
Tips for creating routines, staying organized, and building discipline
Supplement and vitamin guidance (with clear disclaimers)
This is your full-body reset—inside and out. Let’s Shaip your strongest, most confident self. Ready to get started? You’ve got this.
If you're more focused on glute growth specifically, I’d recommend checking out the Shaiped Booty Plan instead!
The more you commit, the more you save.
Start with any plan for $400
Add another plan later for just $200
Add-On: Trainer Support (via Trainerize) $400
Upgrade your experience with a full support package:
Personalized meal + macro plan
Weekly check-ins
Video exercise demos and insructions
Daily direct access to me
Accountability + motivation
Add this for $400 for the entire 4.5-month program.
