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DIY TRAINING PROGRAMS
We’ve crafted unique and dynamic programs designed to meet your specific health + fitness goals.
DIY TRAINING PROGRAM
SHAIPED STARTER
Highly recommend this plan for anyone new to the gym or returning after a long break. Shaiped Starter is a 18-week DIY program divided into three phases, designed to build a strong foundation by focusing on movement and muscle activation. It’s perfect for easing back into fitness while learning how to structure your daily macro intake based on your activity level and goals.
This program emphasizes core strength and gradual progression, helping you avoid injury by not rushing into intense training too quickly. After completing Shaiped Starter, I recommend moving on to either the Overall Physique or Booty Plan—depending on your goals—before advancing to the Strong Girl plan.
DIY TRAINING PROGRAM
SHAIPED BOOTY BUILDER
This DIY program is perfect for anyone with intermediate gym experience—or for those who’ve just completed the Shaiped Starter plan—and are focused on glute growth (aka building that booty!). The workouts prioritize lower body training, making it ideal for those looking to target and grow their glutes.
If that’s not quite your goal, I’d recommend checking out the Shaiped Overall Physique program for a more balanced full-body approach.
DIY TRAINING PROGRAM
SHAIPED OVERALL PHYSIQUE
The Shaiped Overall Physique program is a 18-week 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.
If you're more focused on glute growth specifically, I’d recommend checking out the Shaiped Booty Plan instead!
DIY TRAINING PROGRAM
SHAIPED
STRONG GIRL
Ready to get strong and own it? This one’s for you.The Shaiped Strong Girl program is a 18-week DIY strength-focused plan designed for intermediate to advanced gym-goers, or anyone who has completed the Shaiped Overall Physique or Booty Builder programs and is ready to level up.
The Shaiped Strong Girl program focuses on building real strength through structured, progressive training. You'll centre your workouts around heavy compound movements—like squats, deadlifts, presses, and hip thrusts—paired with high-volume accessory work to continue shaping your physique while making serious strength gains.
If your goal is to get strong, feel powerful, and train with intention, this is the program that will take you there.
Get Started Today
Highly recommend this plan for anyone new to the gym or returning after a long break. Shaiped Starter is a 18-week DIY program divided into three phases, designed to build a strong foundation by focusing on movement and muscle activation. It’s perfect for easing back into fitness while learning how to structure your daily macro intake based on your activity level and goals.
This program emphasizes core strength and gradual progression, helping you avoid injury by not rushing into intense training too quickly.
Includes:
18-Week Training Plan (3 Phases)
Weekly Training Split
Fullexercise breakdowns (sets, reps, rest) + cardio
Each phase increases intensity and variation to avoid plateaus
Macro & Nutrition Guide
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
Mindset & Lifestyle Tools
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)
After completing Shaiped Starter, I recommend moving on to either the Overall Physique or Booty Plan—depending on your goals—before advancing to the Strong Girl plan.
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
Daily direct access to me
Accountability + motivation
Add this for $400 for the entire 4.5-month program.
Targeted Glute Gains. Full Lower Body Glow-Up.
This DIY program is perfect for anyone with intermediate gym experience—or for those who’ve just completed the Shaiped Starter plan—and are focused on glute growth (aka building that booty!). The workouts prioritize lower body training, making it ideal for those looking to target and grow their glutes.
Includes:
18-Week Training Plan (3 Phases)
Weekly Training Split
Fullexercise breakdowns (sets, reps, rest) + cardio
Each phase increases intensity and variation to avoid plateaus
Macro & Nutrition Guide
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
Mindset & Lifestyle Tools
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)
Because strong glutes = strong girl energy. Let’s build the booty and confidence you’ve always wanted.
If that’s not quite your goal, I’d recommend checking out the Shaiped Overall Physique program for a more balanced full-body approach.
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
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.
What’s Included:
18-Week Training Plan (3 Phases)
Weekly Training Split
Fullexercise breakdowns (sets, reps, rest) + cardio
Each phase increases intensity and variation to avoid plateaus
Macro & Nutrition Guide
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
Mindset & Lifestyle Tools
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.
Ready to get strong and own it? This one’s for you.The Shaiped Strong Girl program is a 18-week strength-focused plan designed for intermediate to advanced gym-goers, or anyone who has completed the Shaiped Overall Physiqueor Booty Builderprograms and is ready to level up.
The Shaiped Strong Girl program focuses on building real strength through structured, progressive training. You'll centre your workouts around heavy compound movements—like squats, deadlifts, presses, and hip thrusts—paired with high-volume accessory work to continue shaping your physique while making serious strength gains.
If your goal is to get strong, feel powerful, and train with intention, this is the program that will take you there.
Includes:
18-Week Training Plan (3 Phases)
Weekly Training Split
Full exercise breakdowns (sets, reps, rest) + cardio
Each phase increases intensity and variation to avoid plateaus
Macro & Nutrition Guide
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
Mindset & Lifestyle Tools
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)Strong is not just a look—it’s a lifestyle. Let’s lift heavier, think bigger, and become your strongest self—together.
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
Daily direct access to me
Accountability + motivation
Add this for $400 for the entire 4.5-month program.
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FITNESS JOURNEY
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