PDF gym plan · 14 pages · My story + method
From Soft to Sculpted
Stop starting over. My story, the mindset shift, and a 5-day lifting plan: 5 workouts with finishers, plus an abs and HIIT day.
For women ready to lift, not another diet. Gym required.
$55one time
- 5 lifting workouts
- Finishers written in
- Short HIIT, not endless cardio
Instant PDF to your email · Secure checkout by Stripe
By Gabriela Mendes: Certified Personal Trainer · Nutrition Coach · Brazilian Capoeira Instructor · 50+ lbs lost
Hey, I'm Gabi. I lost 50+ lbs and finally found my confidence.
It took me a lot of trial and error to get here. This guide is the structure I wish I'd had on day one.
My personal results. Yours will depend on your starting point, consistency, sleep, nutrition and genetics.
I was overweight. Not just a little: I felt uncomfortable in my own body. I hid in my clothes and avoided mirrors.
I tried diets. I tried everything. Nothing worked, because I was trying to change my body without changing my mind.
The moment I understood that, everything changed.
- Certified Personal Trainer
- Nutrition Coach
- Brazilian Capoeira Instructor
- 50+ lbs lost
Look inside the guide
14 pages. Here are 5 of them.
Swipe to look inside
What's inside From Soft to Sculpted
A 14-page PDF you can open on your phone at the gym.
-
My story and the mindset shift: why you keep starting over, and why structure beats motivation (5 short pages).
-
5 lifting workouts with sets and reps: Glute Focus, Upper Push, Quad Focus, Upper Pull and Glute Finisher.
-
A finisher to end every workout: glute bridge holds, lateral raise burnouts, wall sits, slow lat pulldowns and abduction pulses. Drop sets, holds and slow reps are written in.
-
Abs + HIIT: an abs day (crunches, leg raises, planks and oblique twists), plus HIIT 3 times a week: sprint 30 seconds and walk 60 seconds for 10 to 15 minutes, or 15 to 20 minutes on the stairmaster.
-
The weekly structure: 5 training days (2 upper, 3 lower), 1 abs + HIIT day and 1 full rest day.
Before you buy: this is a gym plan
The workouts use standard gym equipment, including a barbell and Smith machine, the leg press, leg extension and hip abduction machines, cable machines, the lat pulldown, an assisted pull-up machine, dumbbells and a bench, a hip thrust setup and a treadmill or stairmaster. It is not a home workout.
If the gym makes you nervous, having a plan helps: you walk in knowing which machine to use, how many sets and how many reps. There are no video demos, so start lighter than you think and look up any move that's new. Not sure it's right for you? DM me on Instagram before you buy.
It's for you if
- You keep starting over and want to fix the mindset, not just the workouts.
- You want to lift for shape, not just shrink.
- You'd rather do short HIIT than hours of cardio.
It's not for you if
- You train at home with no equipment.
- You want a meal plan or recipes.
- You want a 30-day plan with simple food rules (that's the 30 Day Body Reset).
Not sure this is the one? Want my story, finishers and short HIIT: you're in the right place. Brand new to the gym, or want simple food rules too: start with the 30 Day Body Reset.
Questions before you start
Gym or home?
Gym. You'll use a barbell and Smith machine, the leg press, leg extension and hip abduction machines, cable machines, the lat pulldown, an assisted pull-up machine, dumbbells and a bench, a hip thrust setup and a treadmill or stairmaster. It is not a home workout.
Is it for beginners?
It works best if you already know your way around a gym. Every workout lists the exercises, sets and reps, and pull-ups come with an assisted option. There are no video demos, so start lighter and look up any exercise you don't know. Brand new to the gym? Start with the 30 Day Body Reset.
Does it include nutrition or a meal plan?
No. This guide covers training and mindset only. If you want simple food rules too, the 30 Day Body Reset includes my one-page nutrition rules.
How is it different from the 30 Day Body Reset?
Both are 5-day gym programs, but the workouts are different. This one starts with my story and the mindset pages, ends every lifting workout with a finisher, and uses short HIIT instead of long cardio. You repeat its weekly structure week after week. The Reset is a 30-day plan with a Monday to Sunday schedule, daily walks built in and my 7 nutrition rules.
How do I get it?
Right after you pay, you'll get an email from Train with Gabi with a download button for your PDF, usually within a few minutes. Save it to your phone so it's with you at the gym. The link works for 7 days. No email? Check spam and promotions, or DM me on Instagram @gabi.personaltrainer and I'll send a new link.
Get From Soft to Sculpted
From Soft to Sculpted
PDF gym plan · 14 pages · $55
- 14-page PDF, emailed to you within minutes
- My story and the mindset shift (5 pages)
- 5 lifting workouts with sets, reps and finishers
- Abs day, plus HIIT 3 times a week (2 options)
- Yours to keep: download it once, save it forever
$55 one time.
Gym plan · No meal plan · PDF emailed within minutes
Want Apple Pay? Instagram's browser doesn't support it. Tap ••• at the top and choose Open in external browser. You can still pay by card right here.
- Secure checkout by Stripe. Your card details never touch this site.
- Your PDF arrives by email within a few minutes.
- Questions? DM me @gabi.personaltrainer
Instant digital download, so all sales are final. Not sure it's right for you? DM me before you buy and I'll tell you honestly. Details are in the Terms.
🇧🇷 Fala português? O guia está em inglês, mas é fácil de seguir: exercícios, séries e repetições, treino por treino. Ficou com dúvida? Me chama no direct @gabi.personaltrainer.
Why you're still stuck (and why it's not your fault)
The fitness industry sells quick fixes: the crash diet, the endless cardio. None of them teach you why you keep quitting. You don't need more motivation. You need structure you understand, so you can keep going long after the first month.
Real talk
This isn't about being perfect. It's about not quitting.
I'm not asking you to pause your life. This guide shows you the mindset shift and the weekly gym structure I built after a lot of getting it wrong, back when I felt trapped in a body that didn't feel like mine. Read the five mindset pages tonight. Start your first workout Monday.
No magic pills. Just lifting, cardio with a purpose and consistency.
What early readers say
Before launch, Gabi gave this guide free to her in-person training clients. These are the reviews they sent back, shown as written. Questions before you buy? DM me on Instagram @gabi.personaltrainer.
the mindset section hit hard ngl. read it twice. workouts are tougher than i expected but in a good way. those finishers are BRUTAL. my arms look different already?? wild
Solid program. Drop sets are new to me and I like them. HIIT is short which is perfect because I hate cardio. Only giving 4 stars because I wanted more exercise substitutions (I have bad knees). Otherwise really good
ive bought so many guides and never finished them. something about this one clicked. maybe the story at the beginning? idk. im on week 7 and havent skipped a day which is literally unheard of for me
Good stuff. Programming is smart, progressive overload actually makes sense now. The abs day is killer. Wish there were video demos but I just record myself and check form that way. Worth the $55
Finally seeing some definition in my stomach area which I honestly didn't think was possible for my body type. Between the ab day and the HIIT it's working. Not ripped or anything just... tighter? I'll take it
Like that Gabi keeps it real about struggling. The plan is hard but not impossible hard. I modify when I need to. Still seeing progress so whatever. Good purchase overall
Ok the glute finisher on day 3 had me unable to sit on the toilet properly for 2 days. 10/10. Love that it's not hours of cardio. 45 min and I'm out. Exactly what I wanted