MASS & MAX · THE LONG BUILD
You shouldn't have to choose between looking strong and actually being fit.
Mass & Max is a 20-week build for women who want both. Visible muscle. Real strength. A proper engine.
- No race required.
- No six-week shred.
- No bouncing between lifting phases and cardio kicks.
Just one long build for a body that looks trained and performs like it.
You already train.
That was never the problem.
You lift. Or you run. Maybe you do both.
But if we are being honest, one side usually gets the better version of you.
You focus on muscle and a few months later stairs are weirdly humbling. You decide to get your cardio back and suddenly your lifting starts to feel like it is hanging on for dear life.
So eventually you pick one. And quietly accept being good at half of it.
Which is a strange thing to accept when you don't accept good at half anywhere else in your life.
What if you stopped choosing?
Your shoulders look trained. Your legs look powerful.
You are lifting more than you are today. Your run pace is better.
Your heart and lungs are no longer the weak link.
You feel genuinely athletic. Not strong for someone who hates cardio. Not fit but wishing you had more muscle.
Strong. Fit. Full stop.
And maybe best of all: you stop having to choose which version of you gets to win.
I built this for me first.
I love strength training. I like looking like I lift.
I wanted strong, powerful legs, visible muscle and the kind of body that looks like it actually gets used.
But I also care about my VO₂ max. I care about cardiovascular fitness. I care about how I age. And I did not want to be strong and out of breath.
So I stopped trying to make a lifting plan and a running plan coexist. I built one plan where they were designed to work together from Day 1.
That became Mass & Max.
The 6-day version came first because that is how I wanted to train. The 4-day version came second because not everyone has six days to give, and you should not get punished with a watered-down plan because your life is full.
Same build. Condensed.
Selina, Sculpt Life Fitness
Cardio doesn't kill your gains.
Bad sequencing does.
A lifting plan. A running plan. Two full efforts. No real sequencing. No planned deloads. No clear progression. No one telling you when to push and when to back off.
You are not necessarily overtrained. You are unsequenced.
Mass & Max fixes the order first:
Lifting gets your best effort. Running gets its own slot.
Both progress deliberately. Recovery is built in before you need rescuing.
That is the difference.
What makes the long build work.
01
Progressive loading without guesswork
You climb the prescribed rep range. Hold the top end for a few sessions. Then add load. Simple.
02
Deloads before burnout
Weeks 5, 10 and 15 are deliberately lighter. You do not have to earn recovery by falling apart first.
03
Running that builds gradually
Three sessions per week. Mileage progresses from 11.5 km to 20.5 km across the 20 weeks. Enough to build an engine without turning the whole program into run training.
04
Power stays in the plan
Upper and lower body plyometrics are built in.
05
Recovery is programmed too
Sunday includes a 60 minute Pilates flow for breath, deep core and mobility.
06
Steps matter
Target: 10,000 to 15,000 a day. Run steps count.
Twenty weeks is long enough for your body to actually change. And short enough that you can see the other end of it.
Four days or six.
Same twenty weeks.
4-Day Upper / Lower
Start here if you are unsure.
Four lifting sessions. Each built to finish in under 60 minutes.
Wednesday is a full rest day. Sunday is Pilates.
If six days a week is simply not happening, this is your version.
You are not getting the lite program. You are getting the same 20-week build in a structure that fits a busier life.
6-Day Classic
More volume.
A body-part split with three leg days, upper and lower body plyometrics, three runs and the Sunday flow.
This is the version for you if you want the full build and you have the week to give it.
You do not have to run.
You have three settings.
- ▸All three runs.
- ▸One threshold run per week if you want some engine work without a full running habit.
- ▸Or none.
You can change that setting at any point without restarting the program or losing your logs.
But I will say this plainly: if you are a lifter, the running is probably the half you are missing.
Turn it off and you still have a very good hypertrophy build. Leave it on and you get the thing this program was actually created to do: build both.
This is for you if…
- 01You lift, but you know cardio is the weak half.
- 02You run, but you want visible muscle.
- 03You train hard but still don't feel genuinely athletic.
- 04You are tired of alternating between strength phase and cardio phase.
- 05You want a body that looks trained and performs like it.
- 06You are willing to progressively lift for 20 weeks.
- 07You are ready to give something 20 weeks instead of 20 days.
This is not a six-week transformation.
It is not random daily workouts for entertainment.
It is not one-to-one coaching.
It is a real training block you run yourself, with support available inside the group.
Everything you need
to stop guessing.
- ▸The full 20-week Mass & Max build
- ▸Both the 4-day and 6-day splits
- ▸Day-by-day programming inside the app
- ▸Macro and nutrition targets calculated for your goal
- ▸Food tracking inside the app
- ▸Workout and run logging
- ▸Progression tracking and load increases
- ▸Mindset coaching with Hanna
- ▸Weekly live Q&A with Selina and Hanna
- ▸Group support alongside everyone else training in the app
One-to-one Precision Nutrition coaching with Selina is available separately and is completely optional. You do not need it for Mass & Max to work.
7 days free.
Then $495 CAD, one payment or five.
Straight answers.
Do I need to be a runner?
No. The running starts low and builds gradually. You can also reduce it to one threshold session or turn it off completely.
Do I need a race booked?
No. This is not a race countdown. It is not Hyrox specific.
Four days or six?
Four if your schedule is tighter or you are newer to structured lifting. Six if you want the full volume and have the week to give it.
Will running kill my gains?
No. The entire program is designed so lifting remains the priority and the running is sequenced around it.
What if I miss a week?
Pick up where you left off. This is 20 weeks of work. Not 20 weeks of perfect attendance.
Is nutrition included?
Macro targets and food tracking are inside the app. One-to-one nutrition coaching with Selina is a separate offer.
Twenty weeks from now…
You can still be wondering whether you should run more. Lift more. Do less cardio. Do more cardio. Change programs again.
Or you can know what happens when the two are finally built to work together.
You can look stronger. Feel fitter. Move better. And stop accepting good at half.