Rebuild & Shape

This 4-week program is designed to help you build foundational strength, shape lean muscle, and feel more capable in your body — no matter where you’re starting from. 
With 2–3 structured sessions per week, it’s ideal for anyone returning to training after weight loss, a long break, or just looking for a realistic, effective plan that gets results without burnout.

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Week 1

Week 2

Week 3

Week 4

Hip Thrust (Barbell)

Split Squat (Dumbbell)

Leg Press

Glute Kickback

Lateral Banded Walk

Seated Shoulder Press (Dumbbell)

Seated Row (Cable)

Chest Press (Machine)

Tricep Kickback

Skull Crusher (Dumbbell)

Lateral Raise (Dumbbell)

Walk

Romanian Deadlift (Dumbbell)

Glute Bridge Hold

Step-Up (Weighted)

Clamshells (Band)

Stretching

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