Total Body Sculpt
3x per week program build strength to help you sculpt lean muscle, and move with control and confidence.
Overview
Total Body Sculpt is a science-backed strength and movement program designed for beginner lifters who want real results—lean muscle, better posture, and functional strength—without the need for barbells, machines, or hours in the gym.
Inspired by the precision and control of Pilates, this isn’t your average Pilates class. Instead, you'll train with purpose using dumbbells and bodyweight exercises that are rooted in proven strength training principles. You’ll lift. You’ll hold. You’ll build. And most importantly, you’ll move better—inside and out.
Whether you're brand-new to training or returning after a break, Total Body Sculpt is your expert-designed roadmap to stronger muscles, better movement, and a more confident you.
Program Philosophy
Train 3 or 4 days per week with full-body workouts that build strength and enhance posture
Expert-designed structure to help you master form, build deep core control, and move with confidence
Smart combinations of dumbbell strength, bodyweight flows, and sculpting finishers
Focused training for glutes, shoulders, posture, and control—no wasted reps, no fluff
Built-in coaching cues so you know how to move, not just what to do
Track 1: Total Body Sculpt – Foundations (3 Days/Week)
Level: Beginner
Duration: 35–45 min
Goal: Strength basics, core control, and movement quality
Perfect for:
Total beginners or those easing back into training
Busy schedules—train 3x/week and still see serious progress
Anyone who wants structure, clarity, and results without burnout
Weekly Split:
Day 1: Core & Control (Full Body + Core Focus)
Day 3: Glutes & Grace (Lower Body + Glute Isolation)
Day 5: Tone & Flow (Full Body + Upper & Core Emphasis)
Track 2: Total Body Sculpt – Level Up (4 Days/Week)
Level: Beginner+
Duration: 40–50 min
Goal: More volume, more variety, more sculpting power
Perfect for:
Those ready to increase frequency and push progress
Lifters who completed Foundations or want to start strong
Anyone seeking a challenge that still prioritizes quality and control
Weekly Split:
Day 1: Core & Control (Full Body + Core Focus)
Day 2: Glute Day Royalty (Glutes + Hamstrings)
Day 4: Upper Flow (Shoulders, Rows, Core Stability)
Day 5: Princess Power Circuit (Full Body Conditioning + Optional Finisher)
Your 6-Week Progression Plan
Weeks 1–2: Build movement mastery, focus on control, and leave a few reps in the tank
Weeks 3–4: Increase reps, resistance, and tempo control as strength builds
Weeks 5–6: Push closer to your limits and beat your Week 1 numbers
Repeat the program as long as it keeps delivering results—progress comes from consistency.
Who It's For
Beginners who want strength without soreness
Lifters training at home or with limited equipment
Anyone who cares about posture, form, and long-term results
Women who want to feel sculpted, empowered, and in control
Total Body Sculpt is your expert-approved path to strength, sculpting, and body confidence—without the burnout. It's not about doing more; it's about doing it right.
Who it's for
Reviews
I thought it was a good overall workout. I have only gotten back into exercising like this in the past couple year. This was my third time through this workout. I was able to increase the weight amounts and reps, so am very pleased. Strength and toning has increased this past year using BoostCamp. I’m a 61 yr old female.
Bored after week 3
I like this as a beginner. I add more reps or weight for many of the exercises but as a working mom, I feel like the time committed is actually doable with the little equipment that I have at home. Not looking for huge gains, but am happy with the movement.
Not bad for just starting to workout and get in a rhythm but anymore than that you’ll be disappointed
Variations
6 weeks · 3 days/wk
- A beginner-friendly program that blends dumbbell strength and bodyweight control.
- Build lean muscle, core stability, and confidence in just 3 days a week.
- Grace meets strength in this science-based plan for new lifters.
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Goblet Squat | 3 | 10 reps |
| 2 | Standing Shoulder Press (Dumbbell) | 3 | 8 reps |
| 3 | Bird Dog | 3 | 10 reps |
| 4 | Glute Bridge (Dumbbell) | 3 | 15 reps |
| 5 | Dead Bug | 3 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Dumbbell) | 3 | 10 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps |
| 3 | Marching Glute Bridge | 3 | 10 reps |
| 4 | Wall Sit | 3 | 30 sec |
| 5 | 90/90 Hip Flow | 3 | 30 sec |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Dumbbell) | 3 | 10 reps |
| 2 | Push Up (Knees) | 3 | 8 reps |
| 3 | Wall Press Dead Bug | 3 | 8 reps |
| 4 | Lateral Raise (Dumbbell) | 3 | 12 reps |
| 5 | Plank | 3 | 30 sec |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Programs on demand from the coaching team at Boostcamp!
Common questions
Yes, Total Body Sculpt is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a dumbbell only. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 45 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Total Body Sculpt is structured around 3–4 training days per week depending on the variation you choose. Each variation is designed for a different schedule, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Total Body Sculpt is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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