Team Boostcamp

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.<h3 style="margin-left: 0px!important;">Program Philosophy</h3><ul><li>Train 3 or 4 days per week with full-body workouts that build strength and enhance posture</li><li>Expert-designed structure to help you master form, build deep core control, and move with confidence</li><li>Smart combinations of dumbbell strength, bodyweight flows, and sculpting finishers</li><li>Focused training for glutes, shoulders, posture, and control—no wasted reps, no fluff</li><li>Built-in coaching cues so you know how to move, not just what to do</li></ul><h3 style="margin-left: 0px!important;">Track 1: Total Body Sculpt – Foundations (3 Days/Week)</h3>Level: Beginner Duration: 35–45 min Goal: Strength basics, core control, and movement qualityPerfect for:<ul><li>Total beginners or those easing back into training</li><li>Busy schedules—train 3x/week and still see serious progress</li><li>Anyone who wants structure, clarity, and results without burnout</li></ul>Weekly Split:<ul><li>Day 1: Core &amp; Control (Full Body + Core Focus)</li><li>Day 3: Glutes &amp; Grace (Lower Body + Glute Isolation)</li><li>Day 5: Tone &amp; Flow (Full Body + Upper &amp; Core Emphasis)</li></ul><h3 style="margin-left: 0px!important;"></h3><h3 style="margin-left: 0px!important;">Track 2: Total Body Sculpt – Level Up (4 Days/Week)</h3>Level: Beginner+ Duration: 40–50 min Goal: More volume, more variety, more sculpting powerPerfect for:<ul><li>Those ready to increase frequency and push progress</li><li>Lifters who completed Foundations or want to start strong</li><li>Anyone seeking a challenge that still prioritizes quality and control</li></ul>Weekly Split:<ul><li>Day 1: Core &amp; Control (Full Body + Core Focus)</li><li>Day 2: Glute Day Royalty (Glutes + Hamstrings)</li><li>Day 4: Upper Flow (Shoulders, Rows, Core Stability)</li><li>Day 5: Princess Power Circuit (Full Body Conditioning + Optional Finisher)</li></ul><h3 style="margin-left: 0px!important;">Your 6-Week Progression Plan</h3><ul><li>Weeks 1–2: Build movement mastery, focus on control, and leave a few reps in the tank</li><li>Weeks 3–4: Increase reps, resistance, and tempo control as strength builds</li><li>Weeks 5–6: Push closer to your limits and beat your Week 1 numbers</li></ul>Repeat the program as long as it keeps delivering results—progress comes from consistency.<h3 style="margin-left: 0px!important;">Who It's For</h3><ul><li>Beginners who want strength without soreness</li><li>Lifters training at home or with limited equipment</li><li>Anyone who cares about posture, form, and long-term results</li><li>Women who want to feel sculpted, empowered, and in control</li></ul>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.

Total Body Sculpt

The Muscle Mommy aesthetic is more than just a trend—it’s strong glutes, capped delts, confident posture, and the kind of presence you carry when you lift with intention. This program is built for women chasing that look: defined lower body, upper body shape, and a physique that makes you feel powerful inside and out.You don’t need to train 6 days a week or live in the gym. You just need the right structure, enough intensity, and a focus on the muscles that matter most for this goal. That’s exactly what this program delivers.<h3 style="margin-left: 0px!important;">How It Works</h3>This is a 4-day/week plan built around smart, effective hypertrophy training. You’ll train hard, but not waste time. Every workout is about building muscle where it counts—glutes, quads, hamstrings, delts, and upper back—while keeping the volume manageable and the results noticeable.We keep it in the proven hypertrophy zone (8–15 reps, moderate sets), with a mix of compound lifts, machine work, and accessory movements. Expect a solid mix of strength and sculpting. And yes, you’ll get stronger.<h3 style="margin-left: 0px!important;">Weekly Split</h3><ul><li>Day 1 (Mon): Glute Quad Blast – Upper body, with glutes + quads focus</li><li>Day 2 (Tue): Sculpt &amp; Pump – Lower body, with shoulders + arms focus</li><li>Day 3 (Thu): Booty Builder – Upper body, with glutes + hamstrings focus	</li><li>Day 4 (Fri): Backside Baddie – Lower body, with back + shoulders focus</li></ul>Workouts take around 45 minutes to an hour. Each one includes clear cues so you know exactly what to focus on—no fluff, no wasted reps.<h3 style="margin-left: 0px!important;">Progression Plan</h3><ul><li>Weeks 1: Intro week to get comfortable with the exercises and figure out starting weights</li><li>Weeks 2–4: Add weight, reps, or tighten up form—progress matters</li><li>Week 5: Deload week to allow your body to recover and </li><li>Weeks 6–8: Push hard, especially on final sets—this is where change happens</li></ul>Repeat the program as many times as you're able to make progress and enjoying the routine.<h3 style="margin-left: 0px!important;">Who This Is For</h3><ul><li>You want a strong, lean, athletic look—not just weight loss</li><li>You’re serious about glute and shoulder gains</li><li>You want a clear plan that fits into your life</li><li>You’re ready to feel confident as hell walking into the gym</li></ul>This isn’t a “booty band” routine or another cookie-cutter influencer split. It’s a real training plan for real results—with enough flex to make it your own.Load it up, lock in, and let’s build.

Team Boostcamp

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