Lean Build
16-week programme
16 weeks of periodised training to build muscle and get leaner. No guesswork.
What this plan is
Lean Build is a 16-week upper/lower programme designed for people who train 4 days a week and want to build muscle without spinning their wheels. It uses progressive overload across three training phases -accumulate, build, and peak -followed by a planned deload. Every session is structured, every weight is calculated, and the plan adapts as you get stronger. You just show up and follow it.
How it works
Open the app and your workout is waiting. Exercises, sets, reps, and rest times - all programmed for you.
SHFT tells you exactly what to lift. Log your sets and the system adjusts your next session automatically.
Watch your strength climb over time. Every rep you log builds a complete picture of your training.
Periodised structure
Weeks 1–4
Build work capacity with higher volume and moderate loads.
Weeks 5–10
Drive hypertrophy. Lower volume, heavier weight.
Weeks 11–14
Maximise intensity. Heavier loads, lower reps.
Weeks 15–16
Planned recovery. Let the adaptations consolidate.
Build work capacity with higher volume and moderate loads.
Drive hypertrophy. Lower volume, heavier weight.
Maximise intensity. Heavier loads, lower reps.
Planned recovery. Let the adaptations consolidate.
Sample week
Automatic progression
SHFT sets your working weight for every exercise in every session. It starts from your first workout and adjusts from there -no spreadsheets, no guessing.
After you complete a session, SHFT analyses your performance. Hit the top of your rep range and the weight goes up. Miss it repeatedly and the load adjusts down to keep you progressing.
Lean Build gives you a fixed 16-week structure -the exercises, phases, and schedule are set. But the weights are dynamic. As you get stronger, the plan gets harder. That's how progressive overload actually works.
One subscription
Every plan is included with your SHFT membership. Switch anytime.
