Plan Details
Strength Sculpt Program
Fitness Plan Summary
| Main Goal | Strength Training |
|---|---|
| Category | 1 |
| Training Level | Intermediate Level |
| Program Duration | 8 week(s) |
| Unique Exercises | 143 |
| Total Workouts | 30 |
| Equipment Required | Body weight, Barbell, Cable, Dumbbell, Stability ball, Leverage machine, Rope, Smith machine, Weighted, Band, Assisted, Medicine Ball, Body weight, Resistance Band, Power Sled, Kettlebell |
Fitness Plan Description
Sculpt and strengthen your physique with the Strength Sculpt Program, a comprehensive 8-week regimen targeting various muscle groups for balanced development and enhanced strength.
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Pullover | 4 | 8 reps | 90 sec |
| Barbell Reverse Grip Bent over Row | 3 | 10 reps | 60 sec |
| Cable Bar Lateral Pulldown | 3 | 12 reps | 60 sec |
| Cable Decline Seated Wide-grip Row | 3 | 8 reps | 90 sec |
| Cable High Row (kneeling) | 3 | 10 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Run on Treadmill | 3 | 2 min | 60 sec |
| Elliptical Machine Walk | 3 | 2 min | 60 sec |
| Ski Ergometer | 3 | 15 reps | 60 sec |
| Side Up Jump Top Bench | 3 | 15 reps | 60 sec |
| Quickly Swing Arms in place | 3 | 1 min | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Resistance Band Seated Chest Press | 4 | 8 reps | 60 sec |
| Barbell Bench Press (knees at 90 degrees) | 4 | 8 reps | 60 sec |
| Push-Up Plus | 3 | 10 reps | 60 sec |
| Dumbbell Fly (knees at 90 degrees) | 3 | 10 reps | 60 sec |
| Dumbbell Straight Arm Pullover (knees at 90 degrees) | 3 | 10 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Step-up Lunge | 3 | 12 reps | 60 sec |
| Barbell Squat Jump Step Rear Lunge | 3 | 10 reps | 60 sec |
| Power Sled Rear Batwing | 3 | 12 reps | 60 sec |
| Single Leg Stretch (bent knee) | 3 | 12 reps | 60 sec |
| StrongMan Iceland Cross | 3 | 12 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Kettlebell Lateral Raise | 4 | 12 reps | 90 sec |
| Lateral Raise with Towel | 3 | 15 reps | 60 sec |
| Rear Delt Fly with Bed Sheet | 3 | 12 reps | 60 sec |
| Front Plank Side Hop | 3 | 12 reps | 60 sec |
| Dumbbell Archer | 3 | 12 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lying Leg Raise Flat Bench | 3 | 15 reps | 60 sec |
| Hollow Hold | 3 | 30 sec | 30 sec |
| Dumbbell Iron Cross | 3 | 12 reps | 60 sec |
| Crescent Moon Pose | 3 | 30 sec | 30 sec |
| Bent-knee Lying Twist | 3 | 30 sec | 30 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Stationary Bike Run (version 3) | 4 | 3 min | 90 sec |
| Walk Wave Machine | 3 | 3 min | 60 sec |
| Walk Elliptical Cross Trainer | 3 | 3 min | 60 sec |
| Resistance Band Plank March | 3 | 1 min | 60 sec |
| Lever Horizontal One leg Press | 3 | 12 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Rest Day |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Lying One Arm Press (version 2) | 4 | 10 reps | 60 sec |
| Dynamic Chest Stretch | 3 | 15 reps | 30 sec |
| Elbows Back Stretch | 3 | 12 reps | 30 sec |
| Incline Reverse Grip Push-Up | 3 | 10 reps | 30 sec |
| Dumbbell Straight Arm Pullover | 4 | 12 reps | 30 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Walk (high knees) | 3 | 30 reps | 60 sec |
| Walking on Stepmill | 3 | 20 reps | 60 sec |
| Elliptical Machine Walk | 3 | 20 reps | 60 sec |
| Elliptical Machine Skiing | 3 | 15 reps | 60 sec |
| Walking on Treadmill | 3 | 1 min | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band squat | 3 | 12 reps | 60 sec |
| Band pull through | 3 | 15 reps | 60 sec |
| Band single leg split squat | 3 | 10 reps | 60 sec |
| Band bent-over hip extension | 3 | 12 reps | 60 sec |
| Band Lying Straight Leg Raise | 3 | 12 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Rest Day |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable One Arm Straight Back High Row (kneeling) | 4 | 12 reps | 60 sec |
| Cable Pushdown (straight arm) (version 2) | 4 | 15 reps | 60 sec |
| Cable Rear Pulldown | 3 | 12 reps | 60 sec |
| Cable Pulldown (pro lat bar) | 3 | 10 reps | 60 sec |
| Cable Pulldown | 3 | 12 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Jackknife on Ball | 3 | 12 reps | 60 sec |
| Barbell Lunge | 3 | 12 reps | 60 sec |
| Russian Twist | 3 | 15 reps | 60 sec |
| Toe Touch Sit (wall) | 3 | 12 reps | 60 sec |
| Lunging Straight Leg Calf Stretch | 3 | 3 sec | 30 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Seated Military Press (inside squat cage) | 4 | 9 reps | 90 sec |
| Band Y-raise | 3 | 12 reps | 60 sec |
| Dumbbell Lying One Arm Rear Lateral Raise | 3 | 10 reps | 60 sec |
| Band standing rear delt row | 3 | 12 reps | 60 sec |
| Push Press | 4 | 8 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Sitting Toe Pull Achilles Stretch | 3 | 30 sec | 30 sec |
| Crouching Heel Back Achilles Stretch | 3 | 30 sec | 30 sec |
| Toe Squat Stretch | 3 | 30 sec | 30 sec |
| Kneeling Heel Down Achilles Stretch | 3 | 30 sec | 30 sec |
| Squatting Achilles Stretch | 3 | 30 sec | 30 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable Standing One Arm Triceps Extension | 3 | 12 reps | 60 sec |
| Cable Triceps Pushdown (V-bar) | 3 | 12 reps | 60 sec |
| Close-grip Push-up | 3 | 12 reps | 60 sec |
| Diamond Push-up | 3 | 12 reps | 60 sec |
| Dumbbell Decline Triceps Extension | 3 | 12 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Medicine Ball Rotational Throw | 3 | 10 reps | 60 sec |
| Medicine Ball Supine Chest Throw | 3 | 10 reps | 60 sec |
| StrongMan Weight for Height | 3 | 6 reps | 90 sec |
| StrongMan Dumbbell One Arm Clean and Jerk | 3 | 6 reps | 90 sec |
| StrongMan Apollon's Axle | 3 | 6 reps | 90 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| StrongMan Iron Block Press | 4 | 10 reps | 90 sec |
| StrongMan Crucifix Hold | 3 | 20 sec | 60 sec |
| StrongMan Front Hold | 3 | 20 sec | 60 sec |
| Power Sled Rear Fly | 3 | 12 reps | 60 sec |
| Dumbbell Lying on Floor Rear Delt Raise | 3 | 15 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable Standing One Arm Triceps Extension | 3 | 12 reps | 60 sec |
| Cable Triceps Pushdown (V-bar) | 3 | 12 reps | 60 sec |
| Close-grip Push-up | 3 | 12 reps | 60 sec |
| Diamond Push-up | 3 | 12 reps | 60 sec |
| Dumbbell Decline Triceps Extension | 3 | 12 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Smith Incline Shoulder Raises | 3 | 12 reps | 60 sec |
| Superman Push-up | 4 | 10 reps | 60 sec |
| Weighted Svend Press | 3 | 12 reps | 60 sec |
| Band high fly | 3 | 12 reps | 60 sec |
| Band standing incline chest press | 3 | 12 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell One Arm Reverse Preacher Curl | 3 | 12 reps | 60 sec |
| One Handed Hang | 3 | 30 sec | 30 sec |
| Dumbbell finger curls | 3 | 15 reps | 60 sec |
| Full Lotus Yoga Pose | 3 | 30 sec | 30 sec |
| Bridge Pose Setu Bandhasana | 3 | 30 sec | 30 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| London Bridge | 4 | 8 reps | 90 sec |
| Rear Pull-up | 3 | 10 reps | 60 sec |
| Reverse Grip Machine Lat Pulldown | 3 | 12 reps | 60 sec |
| Pull up (neutral grip) | 3 | 8 reps | 90 sec |
| Pull-up | 3 | 10 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Diagonal Flexion Neck Stretch | 3 | 10 reps | 60 sec |
| Neck Extension Stretch | 3 | 10 reps | 60 sec |
| Neck Protraction Stretch | 3 | 10 reps | 60 sec |
| Sitting Neck Flexion Stretch | 3 | 10 reps | 60 sec |
| Forward Flexion Neck Stretch | 3 | 10 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable One Arm Lateral Raise | 4 | 12 reps | 90 sec |
| Cable Upright Row | 3 | 12 reps | 60 sec |
| Dumbbell Front Raise | 3 | 15 reps | 60 sec |
| Dumbbell Standing Lateral Raise | 3 | 12 reps | 60 sec |
| Dumbbell Seated Front Raise | 3 | 12 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Air Twisting Crunch | 1 | 3 min | 60 sec |
| Walking on Stepmill | 1 | 3 min | 60 sec |
| Bear Crawl | 3 | 20 reps | 60 sec |
| Stationary Bike Run (version 4) | 1 | 3 min | 60 sec |
| Jog in Place | 3 | 2 min | 30 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Overhead Side Lunge | 3 | 10 reps | 60 sec |
| Stability Ball Single Leg Squat | 3 | 8 reps | 60 sec |
| Transverse Plane Dumbbell Lunge | 3 | 12 reps | 60 sec |
| Forward Hops | 3 | 15 reps | 60 sec |
| Single Leg Transverse Bend | 3 | 10 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| 3/4 Sit-up | 3 | 15 reps | 60 sec |
| Lever Seated Hip Abduction | 3 | 12 reps | 60 sec |
| Kicks Leg Bent (version 2) | 3 | 12 reps | 60 sec |
| Lying Alternating Hip Extension | 3 | 15 reps | 60 sec |
| Kicks Leg Bent | 3 | 12 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band Bench Press | 4 | 10 reps | 60 sec |
| Barbell Reverse Grip Incline Bench Press | 4 | 10 reps | 60 sec |
| Barbell Wide Reverse Grip Bench Press | 4 | 10 reps | 60 sec |
| Behind Head Chest Stretch | 3 | 15 reps | 60 sec |
| Cable Decline One Arm Press | 3 | 12 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Reverse Shoulder Stretch | 3 | 30 sec | 30 sec |
| Adduction Of Arm In Back Stretch | 3 | 30 sec | 30 sec |
| Sitting Lateral Side Stretch | 3 | 30 sec | 30 sec |
| Assisted Obliques Stretch | 3 | 30 sec | 30 sec |
| Arms Apart Circular Toe Touch | 3 | 12 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable One Arm Curl | 4 | 12 reps | 60 sec |
| Cable Lying Close-grip Curl | 4 | 12 reps | 60 sec |
| Cable Lying Triceps Extension (version 2) | 4 | 12 reps | 60 sec |
| Cable Overhead Triceps Extension (rope attachment) | 3 | 12 reps | 60 sec |
| Cable Lying Curl | 3 | 12 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lever Seated Crunch (chest pad) | 3 | 12 reps | 60 sec |
| Crunch (on bench) | 3 | 15 reps | 60 sec |
| Band standing crunch | 3 | 12 reps | 60 sec |
| Band side bend | 3 | 12 reps | 60 sec |
| Spell Caster | 3 | 12 reps | 60 sec |
Day 7
| Rest Day |
2 days ago
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3 days ago
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3 days ago
Beautiful combination of colors!
2 days ago
This is really great! I fully agree with what you wrote, and this is sure to help me out in the future. Thank you for posting this.