At Home Strength & Sculpt 2.0

Welcome to Your Strength-Building Journey 2.0!

This upgraded program is designed to take your at-home strength training to the next level by introducing new exercises that provide fresh stimulus to your muscles. Whether you’re a beginner or someone looking to continue progressing, this program will help you build strength, sculpt muscle, and enhance your overall fitness.

A key focus of this program is progressive overload—meaning each week, you’ll aim to lift slightly heavier weights, increase your reps, or improve your form. This gradual challenge is essential for building muscle and achieving long-term results.

Additionally, protein intake remains crucial for muscle growth and recovery. Be sure to consume 0.8-1 gram of protein per pound of your goal weight to support your strength gains. If your goal includes fat loss, you can still succeed with this program while in a calorie deficit, as long as you’re prioritizing protein and recovery. Remember—muscle is what gives your body that sculpted, toned look!

Get ready to push yourself, embrace new challenges, and see real progress—all from the comfort of your home!

NOTE: Access to dumbbells is necessary.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bulgarian Split Squat (Bodyweight)

Stiff Leg Deadlift (Dumbbell)

Walking Lunge (Dumbbell)

Push Up

Front Raise

Russian Twist (Dumbbell)

Neutral Grip Dumbbell Bench Press

Dumbbell Row

Upright Row (Dumbbell)

Rear Delt Fly (Dumbbell)

Hammer Curl

Abs Crunch (Bodyweight)

Goblet Squat

Single Leg Romanian Deadlift

Lateral Lunge (Weighted)

Standing Calf Raise

Dips Between Chairs

Side Bend (Dumbbell)

Standing Shoulder Press (Dumbbell)

Pec Fly (Dumbbell)

Incline Curl (Dumbbell)

Lateral Raise (Dumbbell)

One Arm Overhead Carry with March

Lying Leg Raise

Glute Bridge (Dumbbell)

Box Squat (Barbell)

Incline Tricep Extension (Dumbbell)

Renegade Row

Cardio

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