At Home Strength and Sculpt  - 3 Days/Week

Welcome to your strength-building journey! 

This program is designed specifically for beginners and individuals who want to work out at home, providing a structured approach to building strength and sculpting your muscles. Whether you're just starting out or looking to improve your fitness, this program offers a flexible and effective way to achieve your goals.

One of the key aspects of this program is its adaptability to different goals, including fat loss. You can successfully run this program while in a calorie deficit, as long as you ensure you're meeting your daily protein intake. Aim for approximately 0.8-1 gram of protein per pound of your goal weight to support muscle growth and recovery. Remember - the presence of muscle in the body is what creates that “toned” and “sculpted” look! 

Get ready to challenge yourself, build strength, and transform your body—all from the comfort of your home!

NOTE: access to dumbbells and resistance bands is necessary.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

PICK A CHALLENGING WEIGHT that allows you to fulfil the recommended rep ranges. 

Squat (Bodyweight)

Snatch (Dumbbell)

Reverse Lunge (Dumbbell)

Floor Press (Dumbbell)

Band Pull Apart

Overhead Press (Dumbbell)

Glute Bridge (Dumbbell)

Seated Row (Cable)

Single Arm Overhead Tricep Extension

Push Up

Step-Up (Weighted)

Plank

Superman

Romanian Deadlift (Dumbbell)

Box Squat (Barbell)

Standing Calf Raise

Bicep Curl (Dumbbell)

Lateral Raise (Dumbbell)

Bent Over Row (Dumbbell)

Chest Fly (Dumbbell)

Lying Leg Raise

Hollow Hold

Front Raise

Walking Lunge

Hip Bridge March

Skull Crusher

Hip Thrust (Dumbbell)

Abs Crunch (Bodyweight)

Russian Twist

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