Program Description
Transform your fitness journey with Nicole’s Training Plan, a comprehensive 4-week program designed to sculpt and strengthen your body. With 16 sessions over the month, each lasting 90 minutes, you'll engage in a variety of exercises targeting all major muscle groups using a full gym setup. This novice-friendly plan combines foundational movements like squats and deadlifts with dynamic supersets and core training, ensuring you build strength and confidence. Get ready to elevate your training and achieve your sculpting goals!
Program Overview
- LevelNovice
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedJul 28, 2025 07:01
- Last EditedJul 28, 2025 08:20
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Glute Bridge (Dumbbell)
3
12-15 reps
-
4
Leg Press (45 Degrees)
3
10-12 reps
-
5
Bird Dog
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
8
Stair Climber
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Glute Bridge (Dumbbell)
3
12-15 reps
-
4
Leg Press (45 Degrees)
3
10-12 reps
-
5
Bird Dog
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
8
Stair Climber
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Glute Bridge (Dumbbell)
3
12-15 reps
-
4
Leg Press (45 Degrees)
3
10-12 reps
-
5
Bird Dog
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
8
Stair Climber
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Glute Bridge (Dumbbell)
3
12-15 reps
-
4
Leg Press (45 Degrees)
3
10-12 reps
-
5
Bird Dog
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
8
Stair Climber
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cannonball Crunch
3
10 reps
-
2
Marching Glute Bridge
3
10 reps
-
3
Side Leg Swings
3
10 reps
-
4
Y Raise (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Hip Abductor (Machine)
3
10-12 reps
-
7
Dead Bug
3
10 reps
-
8
Russian Twist (Dumbbell)
3
8-12 reps
-
9
Bear Craw Isometric Hold
2
1
20-30 secs
20-30 secs
-
-
10
Stair Climber
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cannonball Crunch
3
10 reps
-
2
Marching Glute Bridge
3
10 reps
-
3
Side Leg Swings
3
10 reps
-
4
Y Raise (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Hip Abductor (Machine)
3
10-12 reps
-
7
Dead Bug
3
10 reps
-
8
Russian Twist (Dumbbell)
3
8-12 reps
-
9
Bear Craw Isometric Hold
3
20-30 secs
-
10
Stair Climber
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cannonball Crunch
3
10 reps
-
2
Marching Glute Bridge
3
10 reps
-
3
Side Leg Swings
3
10 reps
-
4
Y Raise (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Hip Abductor (Machine)
3
10-12 reps
-
7
Dead Bug
3
10 reps
-
8
Russian Twist (Dumbbell)
3
8-12 reps
-
9
Bear Craw Isometric Hold
2
1
20-30 secs
20-30 secs
-
-
10
Stair Climber
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cannonball Crunch
3
10 reps
-
2
Marching Glute Bridge
3
10 reps
-
3
Side Leg Swings
3
10 reps
-
4
Y Raise (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Hip Abductor (Machine)
3
10-12 reps
-
7
Dead Bug
3
10 reps
-
8
Russian Twist (Dumbbell)
3
8-12 reps
-
9
Bear Craw Isometric Hold
2
1
20-30 secs
20-30 secs
-
-
10
Stair Climber
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-12 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Tricep Kickback
3
10-12 reps
-
7
Dead Bug
3
10 reps
-
8
Bent-over Twist
3
10 reps
-
9
Inchworm Walkout
3
8 reps
-
10
Stair Climber
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-12 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Tricep Kickback
3
10-12 reps
-
7
Dead Bug
3
10 reps
-
8
Bent-over Twist
3
10 reps
-
9
Inchworm Walkout
3
8 reps
-
10
Stair Climber
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-12 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Tricep Kickback
3
10-12 reps
-
7
Dead Bug
3
10 reps
-
8
Bent-over Twist
3
10 reps
-
9
Inchworm Walkout
3
8 reps
-
10
Stair Climber
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-12 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Tricep Kickback
3
10-12 reps
-
7
Dead Bug
3
10 reps
-
8
Bent-over Twist
3
10 reps
-
9
Inchworm Walkout
3
8 reps
-
10
Stair Climber
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
3
10 reps
-
1B
Romanian Deadlift to Row (Dumbbell)
3
10 reps
-
1C
Plank to Push Up
3
8 reps
-
2A
Hollow Hold
3
30 secs
-
2B
V-Up
3
10 reps
-
2C
Plank with Shoulder Taps
3
45 secs
-
3
Walk
1
15-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
3
10 reps
-
1B
Romanian Deadlift to Row (Dumbbell)
3
10 reps
-
1C
Plank to Push Up
3
8 reps
-
2A
Hollow Hold
3
30 secs
-
2B
V-Up
3
10 reps
-
2C
Plank with Shoulder Taps
3
45 secs
-
3
Walk
1
15-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
3
10 reps
-
1B
Romanian Deadlift to Row (Dumbbell)
3
10 reps
-
1C
Plank to Push Up
3
8 reps
-
2A
Hollow Hold
3
30 secs
-
2B
V-Up
3
10 reps
-
2C
Plank with Shoulder Taps
3
45 secs
-
3
Walk
1
15-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
3
10 reps
-
1B
Romanian Deadlift to Row (Dumbbell)
3
10 reps
-
1C
Plank to Push Up
3
8 reps
-
2A
Hollow Hold
3
30 secs
-
2B
V-Up
3
10 reps
-
2C
Plank with Shoulder Taps
3
45 secs
-
3
Walk
1
15-20 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)3 Sets
10-12 Reps
-
2
Romanian Deadlift (Dumbbell)3 Sets
10-12 Reps
-
3
Glute Bridge (Dumbbell)3 Sets
12-15 Reps
-
4
Leg Press (45 Degrees)3 Sets
10-12 Reps
-
5
Bird Dog3 Sets
10 Reps
-
6
Lying Leg Raise3 Sets
10 Reps
-
7
Abs Crunch (Weighted)3 Sets
10-15 Reps
-
8
Stair Climber1 Set
5-10 mins
-
Day 3
1
Bent Over Row (Barbell)3 Sets
10-12 Reps
-
2
Bench Press (Dumbbell)3 Sets
10-12 Reps
-
3
Standing Shoulder Press (Dumbbell)3 Sets
10-12 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
10-12 Reps
-
5
Bicep Curl (Dumbbell)3 Sets
10-12 Reps
-
6
Tricep Kickback3 Sets
10-12 Reps
-
7
Dead Bug3 Sets
10 Reps
-
8
Bent-over Twist3 Sets
10 Reps
-
9
Inchworm Walkout3 Sets
8 Reps
-
10
Stair Climber1 Set
5-10 mins
-
Day 4
1A
Squat Thruster3 Sets
10 Reps
-
1B
Romanian Deadlift to Row (Dumbbell)3 Sets
10 Reps
-
1C
Plank to Push Up3 Sets
8 Reps
-
2A
Hollow Hold3 Sets
30 secs
-
2B
V-Up3 Sets
10 Reps
-
2C
Plank with Shoulder Taps3 Sets
45 secs
-
3
Walk1 Set
15-20 mins
-
Day 2
1
Cannonball Crunch3 Sets
10 Reps
-
2
Marching Glute Bridge3 Sets
10 Reps
-
3
Side Leg Swings3 Sets
10 Reps
-
4
Y Raise (Dumbbell)3 Sets
12 Reps
-
5
Hip Abductor (Machine)3 Sets
10-12 Reps
-
6
Hip Abductor (Machine)3 Sets
10-12 Reps
-
7
Dead Bug3 Sets
10 Reps
-
8
Russian Twist (Dumbbell)3 Sets
8-12 Reps
-
9
Bear Craw Isometric Hold2 Sets
1 Set
20-30 secs
20-30 secs
-
-
10
Stair Climber1 Set
5-10 mins
-