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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.