1-Week Home Bootcamp Sculpt Plan

Day 1 — Full Body Metabolic

Complete: 4 Rounds Rest: 60s between rounds

Goblet Squats 12 reps

Push-Press 10 reps • Dip legs to drive weight up

Reverse Lunges 16 total reps

Renegade Rows 12 total reps

Finisher: 6 minutes — 40s Mountain Climbers / 20s Rest (repeat)

Active Recovery — 30-Minute Walk

Easy pace Feel-good movement

Walk 30 minutes • Comfortable pace

Optional: light stretching after.

Day 2 — Upper Body & Sculpt

Complete: 3 Rounds Rest: 60s between rounds

Overhead Press 12 reps

Bent Over Rows 12 reps

Bicep / Hammer Curls 10 reps each

Tricep Kickbacks 12 reps

Plank Shoulder Taps 30 seconds

Finisher: 3 minutes — 45s Shadow Boxing / 15s Rest (repeat)

Rest Day

Recover Sleep & hydration

Rest Optional gentle mobility or stretching

Recovery counts. Keep it easy.

Day 3 — Lower Body & Glutes

Complete: 3 Rounds Rest: 60s between rounds

Stiff-Leg Deadlifts 12 reps • Hinge at hips

Lateral Lunges 10 reps per side

Glute Bridges 20 reps • Squeeze at top

Wall Sit 45 seconds

Finisher: 4-min EMOM
• Min 1 & 3: 20 DB/KB Swings
• Min 2 & 4: 40 Power Marches

Day 4 — Saturday “Chipper”

One time through As fast as possible Good form first

Air Squats50 reps

Sit-ups40 reps

DB Thrusters30 reps • Squat into Overhead Press

Push-ups20 reps

Burpees10 reps

Tip: Break reps into small chunks (example: 10s) to keep moving.

Progress Tips

Protein Aim for 25–30g per meal to support toning.

Weight Selection Last 2 reps of every set should feel very difficult.

Motivation Focus on the “post-workout” feeling!

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