Katie Program Strength&Sculpt ProgramHero HighRes_hero

Intermediate-Advanced • Strength • 24+-Week Program

Strength & Sculpt

This program from Katie Martin gives you gym-based workouts to help build your strength, muscle definition and confidence lifting weights. Strength & Sculpt is ideal for anyone with an intermediate or advanced fitness level who is looking to progress their weight training. But don’t worry, there are also helpful exercise substitutions and regressions if you’re a beginner, new to lifting weights or can only train at home with limited equipment!

Katie Martin

I’m Katie Martin, creator of Strength & Sculpt and Strength & Pilates. I’ve been a personal trainer since 2016, and am also a cookbook author and the founder of my own activewear line. Strength training, running and Pilates are my favourite ways to train to see results, feel strong, and build sustainable healthy habits. 

  • Designed for intermediate to advanced fitness levels

  • 24-week gym-based program

  • 3 workouts each week

  • 40-50 minute workouts

  • Progressively increase your training load

  • Build strength and muscle definition

Program Overview

Over 24 weeks, you’ll progressively increase your training load to challenge your entire body with 3-4 workouts each week, including:

  • Upper body

  • Lower body

  • Full body

  • An optional fourth workout

The lower, upper and full-body workouts each have superset and triset sections - superset meaning two exercises performed back to back with minimal rest, and triset meaning three! The program is split into four six-week training blocks, which each have some slight changes to keep you progressing.

Alongside these 40-50 minute strength workouts, the program includes LISS (low-intensity steady state cardio), high-intensity cardio sessions and one weekly recovery session.

Katie’s program aims to help women build their strength and muscle definition by progressively increasing the workout intensity over 24 weeks. As your reps get higher and you start to feel confident lifting heavier weights, get ready to feel your muscles and confidence grow. 

Strength training is one of Katie’s favourite ways to move her body, and she’s pretty certain you’re going to love it just as much once you get started!


What you’ll need

This program has been designed for women who train in a gym-based environment (or have a great home set-up!), using a combination of machines and free weights to help you build muscular strength and definition while reaping all the amazing benefits of strength training. You can also use the exercise and equipment substitution feature in the Sweat app to find alternative exercises or substitute pieces of equipment.



This is the desc for dumbells


Cable - Dual Cable

Cable Machine

Chin-up Bar

Chin-up Bar

Bench/Bench Alternative

Bench/Bench Alternative



Seated-Row- -Lat-Pulldown-45

Lat Pulldown Machine

Leg Press

Leg Press Machine

Smith Machine

Smith Machine

Back Extension

Back Extension

Resistance Band

Short Resistance Band

Long Resistance Band

Long Resistance Band

Ready to try a workout?

Your first week is on us

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That's why the first week is on us.