Build Strength
Get Lean
Feel Your BesT
Sculpted SUMMER
The Sculpted Summer program is a go-to for those ready to add lean strength and shape. It’s structured, effective, and designed to fit your life — not take it over.
Designed for a results: a lean sculpted summer look and feel
GOAL: Build Strength & Shred
DIFFICULTY: For Everyone
DURATION: 4 Weeks, 5 Days a Week
AVG LENGTH: 30-60 Minutes
EQUIPMENT: Dumbbells, Bench, Bands, Timer
Training Split- breakdown
- Day 1. Total Body
- Day 2. Glutes
- Day 3. Cardio Core Grip
- Day 4. Total Body
- Day 5. Conditioning & Mobility
What's Included
- Community App, Access, & eBook with workouts
- 4-Week Lean & Strength Program
- Exercise Demonstration Videos
- Nutrition Guide with Protocols & Recipes
- Private Group Access
THERE ARE NO SUBSCRIPTIONS ATTACHED TO THIS PURCHASE
ABOUT THE PROGRAM
This 4-week program is designed for busy people who want to get stronger, leaner, and more capable in their everyday life — without spending hours in the gym.
You’ll train with purpose using focused workouts that combine strength and conditioning with movements that support how your body actually works and feels day to day.
It’s not about chasing perfection. It’s about building consistency, energy, and strength — one workout at a time.
DAY 1:
DAY 2:
DAY 3:
DAY 4:
DAY 5:
Day 1 Breakdown
Total Body & Conditioning
Equipment: Dumbbells, Bench, Bands, Timer
Focus: Strength, muscle activation, and full-body balance with smart intensity and movement prep.
[A] BLOCK:
Activation + Mobility
A1: I’s, Y’s, T’s – Activates postural muscles and shoulder stabilizers
A2: Band Pull-Aparts – Warms up the upper back and shoulders
A3: Band Shoulder Rotations – Improves range and control through shoulder rotation
A4: Lunge Reach – Opens hips and preps body for lower-body movements
A5: T-Spine Rotation – Mobilizes mid-back to support pressing and pulling
Purpose: Prepare the joints, activate the upper back and core, and increase mobility to reduce injury and improve performance.
[B] + [C] BLOCK:
Strength + Pressing
B1: Deadlifts – Full-body strength builder focusing on posterior chain
C1: Incline Bench Press – Upper chest and shoulder pressing under control
C2: Tricep Dips – Push strength with bodyweight control
Purpose: Train push-pull balance with large compound movements to drive strength, with focused tricep work for pressing endurance.
[D] + [E] BLOCK:
Rowing & Arm Supersets
D1: Open-Stand Single Arm Row – Core-stabilized back strength builder
E1: Hammer Curls – Grip and biceps strength with dumbbells
Purpose: Upper back and arm development with controlled intensity and unilateral focus for symmetry.
[F] + [G] + [H] BLOCK:
Shoulder + Legs + Core
F1: Shoulder Press – Builds deltoid strength and upper body control
G1: Lateral Lunges – Strengthens hips, glutes, and legs in the frontal plane
H1: Lateral Alt Ankle Reach – Core control with added stability work
Purpose: Finish with shoulder and leg conditioning while improving lateral stability and rotational core strength.
🔥 Finisher: 10-Minute AMRAP
6 Burpees
12 Squat to Toes
16 Bicycle Crunches
As Many Rounds As Possible in 10 Minutes
Purpose: Push pace, challenge endurance, and finish the session with full-body conditioning.
Real People - Real Results
FAQs
Dumbbells[Light, Medium, Heavy], Bench, Timer, Bands; I gave options, Pull Up Bar: I gave options.
40-55 mins long
We are not a dietician or a nutritionist. You will be given guides and recipes to provide and share guidance, personal and client experience of success, nutrition tips, hacks and meal prep tips. This allows for personal likes/dislikes, types of food and individual personalities.
This is simple well rounded strength program whether coming back to fitness or looking for strength gains while not being overwhelmed for missing a day. You will see muscles gains or fat loss depending on your nutrition
DM Mike if you have any questions on Instagram or email him mike@fitidentity.com
There is conditioning is a 10 min AMRAP. As Many Rounds of a group of exercises as possible in 10 mins. There are cardio moves in that for you to push at your own pace.
You can do at either. I designed the workouts to be universal. In Optimize there gym equipment options for some exercises.
We are not your Dr and with any fitness program or exercise We suggest you check with your Dr before starting.
You bought the program it is yours!
You will be given links to download the program to your computer.
Because you get immediate access to the full program, nutrition guide, and protocols upon purchase, all sales are final.
If you’re unable to start right away, don’t worry — the program is yours to keep, and you can begin it on your own schedule.
Feel free to reach to mike@fitidentity.com to have your questions answers quickly
NO! You will have access to the exercise library, and Workout Worksheets. The excersies are simple and repeated you will become very familair with the exercises after week one for the most part. Having worksheets also prevents rewinds, stopping and starting and corny motivational trainer talk. You can play your own music, see what your entire workout looks like, stop to take a call, care for kids and train hard
Worksheets allow for progression, changes in stress to muscles and nervous systems. Worksheets improve your ability to get the results you want. At the same time give you workouts and a program to repeat and progress. Workout videos tend to focus on getting workouts and reps done rather then on you and your goals.
