The Body Sculpt Training Program
The Body Sculpt Training Program
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The Body Sculpt Training Program is a flexible, science-based workout plan designed to help you build lean muscle, improve strength, and sculpt your physique, no matter your schedule. With both 3-day, 4-day, and 5-day training splits, you can choose the option that fits your lifestyle best while still hitting every major muscle group with enough frequency to grow.
Every workout combines compound lifts for strength with targeted accessory work for aesthetics, ensuring you not only get stronger but also shape the muscle groups that matter most.
Fits Your Lifestyle
Whether you can train 3, 4, or 5 times per week, The Body Sculpt Training Program adapts to your schedule while keeping results on track. No more missing gains because of a busy week.
Strong. Lean. Sculpted
Every session combines big compound lifts with targeted accessory work to help you gain strength while shaping your arms, chest, glutes, and core for a balanced physique.
Proven Methods, Simple Structure
Based on evidence-based training principles, this program delivers results without the confusion. Clear instructions, progressions, and cues make it easy to follow at any level.
Training Split Breakdown
3x/Week
Day 1 – Upper Body
Day 2 – Rest
Day 3 – Lower Body
Day 4 – Rest
Day 5 – Full Body
Day 6 – Rest
Day 7 – Rest
*Note: Split is flexible and training days be modified to fit your schedule
4x/Week
Day 1 – Upper Body (A)
Day 2 – Lower Body (A)
Day 3 – Rest
Day 4 – Upper Body (B)
Day 5 – Lower Body (B)
Day 6 – Rest
Day 7 – Rest
*Note: Split is flexible and training days be modified to fit your schedule
5x/Week
Day 1 – Push
Day 2 – Pull
Day 3 – Legs
Day 4 – Rest
Day 5 – Upper Body
Day 6 – Lower Body
Day 7 – Rest
*Note: Split is flexible and training days be modified to fit your schedule
What Will I Need?
To get the most out of this program, you’ll need access to a gym facility with standard equipment like barbells, dumbbells, machines, and cables. While some exercises can be substituted, this program is designed around a fully equipped gym to ensure you can train every muscle group effectively.
Frequently Asked Questions
Is this program for beginner or advanced lifters?
Both. The Body Sculpt Training Program is designed to work for all experience levels. If you’re a beginner, it gives you the fundamentals and structure to start training the right way from day one. If you’re more advanced, it provides the tools, progression, and flexibility to keep you building muscle and strength long-term.
What if I don't know how to do an exercise?
No problem. The program includes a full section of exercise cues that walk you through proper form step by step. Along with clear instructions, you’ll also see which muscle group each exercise targets, so you can train with confidence and get the most out of every rep.
What if I can't do a specific exercise?
That’s completely fine, the program includes a full section of substitute exercises. If a movement doesn’t work for you or your gym doesn’t have the right equipment, you can easily pick an alternative that fits your program without losing progress.
Can I download the program on my phone?
Yes, the program is fully digital and can be downloaded to your phone, tablet, or computer. That way you can take it with you anywhere, including the gym, and access it whenever you need it.