The motivation you need to show up through winter.
WHAT'S INVOLVED?
Lock in for 40 days this winter to achieve your physique goals.
The Program
Starts July 20th
6 weeks to sculpt for summer
DAYS PER WEEK:
3, 4, or 5 days.
Choose the training split that fits your schedule and commit to it for the next 40 days.
TRAINING STYLES:
Upper/ lower split with cardio, core and glute finishers. Programmed throughout to help sculpt your physique.
LEVELS:
Beginner, Intermediate, Advanced.
Every workout includes options so you can train at your level while still being challenged.
LOCATION:
Gym Only.
*Home trainers can choose our TWS At Home option + register to be part of it
One Membership
To unlock access to The Winter Sculpt Challenge + All Future Challenges
Included in Your TWS Membership
Already a TWS member?
You're in.
The Winter Sculpt Challenge is completely free for all TWS Training + Nutrition members.
No extra cost. No upgrades.
Just register and get ready to start on July 20.
Weekly Prizes up for grabs
Training And Nutrition That Fits Your Lifestyle
At Train With Soph, we help women build strength, confidence, and consistency through training and nutrition that fits your lifestyle. We focus on creating simple and effective programs that get results with the support of qualified personal trainers, so you never feel alone on the journey.
Your Winter Sculpt Roadmap
WEEK 1
Start strong.
Get familiar with your program, lock in your nutrition, and build momentum from day one.
WEEKS 2-3
Find your rhythm.
Your confidence grows, your lifts improve, and showing up starts to feel like part of your routine.
WEEKS 4-5
Keep pushing.
This is where consistency pays off. Stay committed, trust the process, and keep building lean muscle.
WEEK 6
Finish proud.
One last push before the challenge wraps up. Look back at how far you've come and celebrate the work you put in this winter.
A Community That’s Got Your Back!
Our mission at Train With Soph is to help women all around the world feel confident in their strength, performance, body, and mind. We give you our proven tools and methods to achieve your health and fitness goals through training, nutrition, support and community.
Experience life-changing results, unstoppable confidence, expert training and nutrition with the support of thousands of women who lift each other up every day.
Meet Soph
I used to feel completely stuck - I tried every diet, workout guide, and quick fix I could find… and nothing ever lasted.
For years, I was caught in the cycle of under-eating, then over-eating and regaining weight, never maintaining the fat loss results I achieved. I realised I wasn’t the only one, so many women were asking the same thing: how do I achieve a lifelong transformation?
So I found the answers myself. I became a qualified personal trainer, spent years learning, and left my corporate job to help women do this properly. Real transformation isn’t just workouts or calories, it’s habits, consistency, mindset, and support.
That’s why I created Train With Soph: a simple, proven approach for women who are done guessing and are ready to build results that last.
Because you’re capable of more than you think.
Your Nutrition
FAQ's
WHEN DOES THE CHALLENGE START?
The Winter Sculpt Challenge officially kicks off on Monday 20 July. You'll receive your training program and personalised nutrition on Friday 17 July, giving you the weekend to meal prep and get organised before we begin.
I'M A BEGINNER. CAN I STILL JOIN?
Absolutely. The program includes beginner, intermediate and advanced exercise options, so you can train at your own level while still progressing throughout the challenge.
DO I NEED A GYM MEMBERSHIP?
Yes. This is a gym-based challenge, so you'll need access to a gym to complete the workouts.
HOW MANY DAYS A WEEK WILL I TRAIN?
You can choose between a 3, 4 or 5 day training split, depending on what fits your schedule.
WHAT KIND OF TRAINING IS INCLUDED?
The program follows an upper and lower body split with glute, core and cardio finishers throughout the week. It's designed to help you build lean muscle and sculpt your physique using an evidence-based approach.
WILL I GET A MEAL PLAN?
Yes! You'll receive a personalised meal plan tailored to your goals, so you'll know exactly how to fuel your body throughout the challenge.
WHAT IF I'M ALREADY A TWS MEMBER?
You're in! The Winter Sculpt Challenge is completely free for anyone with a TWS Training + Nutrition membership.
CAN I JOIN AFTER THE CHALLENGE STARTS?
Yes, registrations will remain open for 48 hours after the challenge begins. Registration closes on Wednesday 22 July.
IS THERE A WINNER?
Yes! There will be prizes drawn every week throughout the challenge, including coaching, TWS memberships, vouchers and more.
WHAT'S THE GOAL OF THE CHALLENGE?
To help you stay consistent through winter, build lean muscle, create shape, and head into summer feeling stronger, fitter and more confident.
★★★★★
8 week results
Jumpstart June Challenge
"I’m down 30lbs, my strength is coming back and I’ve been locking in to my healthy habits so just in case something wonky happens again I can lean on them.The support from everyone in the in app chat group cheering each other on was also a serious blessing."
Khadija
★★★★★
4 week results
May Motivation Challenge
"The team & community were so supportive of my journey and encouraged me to keep at it!! So I consistently showed up for myself and the goals I’d set.
Thankfully TWS is a “consistently over perfection” model which meant when I had family/friend events or feel sick in the middle of the month. I didn’t feel guilty for eating “off plan” or like I had to “burn off” the meals I ate. Instead I used them to fuel PBs and heavy sessions."
Mackenzie
Your Journey Starts Now
Take the first step today, get real support, structure, and motivation to achieve your goals.
