Allyssa’s Sexy Bod

by

Program Description

Get toned

Program Overview

Level
Novice
Goal
Bodyweight Fitness
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Feb 15, 2026 10:54
Last Edited
Feb 16, 2026 04:04

Muscle Engagement

Front

Back

MuscleSet

Abs

29.4%

Triceps

11.9%

Front Delts

11%

Glutes

9.2%

Hamstrings

9.2%

Stretching

7.3%

Quadriceps

5.5%

Chest

5.5%

Middle Delts

5.5%

Adductors

2.8%

Lower Back

1.8%

Calves

0.9%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

3

10 reps

RPE 6

2

Stiff Leg Deadlift

2

12 reps

RPE 6

3

Dead Bug

4

15 reps

RPE 6

4

Standing Calf Raise

2

20 reps

RPE 6

Day 1

1

Squat (Barbell)

3

10 reps

RPE 6

2

Stiff Leg Deadlift

2

12 reps

RPE 6

3

Dead Bug

4

15 reps

RPE 6

Day 1

1

Squat (Barbell)

3

10 reps

RPE 6

2

Stiff Leg Deadlift

2

12 reps

RPE 6

3

Dead Bug

4

15 reps

RPE 6

Day 1

1

Squat (Barbell)

3

10 reps

RPE 6

2

Stiff Leg Deadlift

2

12 reps

RPE 6

3

Dead Bug

4

15 reps

RPE 6

Day 2

1

Incline Bench Press (Barbell)

3

12 reps

RPE 6

2

Plank

3

1 mins

-

3

Overhead Press (Dumbbell)

3

12 reps

RPE 6

4

Sit Up

5

20 reps

-

5

Tricep Pushdown (Cable)

2

20 reps

RPE 6

Day 2

1

Incline Bench Press (Barbell)

3

12 reps

RPE 6

2

Plank

3

1 mins

-

3

Overhead Press (Dumbbell)

3

12 reps

RPE 6

4

Sit Up

5

20 reps

-

Day 2

1

Incline Bench Press (Barbell)

3

12 reps

RPE 6

2

Plank

3

1 mins

-

3

Overhead Press (Dumbbell)

3

12 reps

RPE 6

4

Sit Up

5

20 reps

-

Day 2

1

Incline Bench Press (Barbell)

3

12 reps

RPE 6

2

Plank

3

1 mins

-

3

Overhead Press (Dumbbell)

3

12 reps

RPE 6

4

Sit Up

5

20 reps

-

Day 2

1

Incline Bench Press (Barbell)

3 Sets

12 Reps

@6

2

Plank

3 Sets

1 mins

-

3

Overhead Press (Dumbbell)

3 Sets

12 Reps

@6

4

Sit Up

5 Sets

20 Reps

-

5

Tricep Pushdown (Cable)

2 Sets

20 Reps

@6

Day 1

1

Squat (Barbell)

3 Sets

10 Reps

@6

2

Stiff Leg Deadlift

2 Sets

12 Reps

@6

3

Dead Bug

4 Sets

15 Reps

@6

4

Standing Calf Raise

2 Sets

20 Reps

@6