10-Week Intermediate Toning & Sculpting Program
WORKOUT SUMMARY
Main Goal
Toning and Sculpting
Workout Type
Strength Training
Fitness Level
Intermediate
Program Duration
10-Week
Days Per Week
5 Days / Week
Time Per Workout
Moderate (20-40 minutes)
Equipment Required
Resistance Bands, Stability Ball, Dumbbells
Target Gender
Other
A program designed to tone muscles and sculpt the body using resistance training and bodyweight exercises.
This 10-week plan combines moderate-intensity resistance exercises with bodyweight movements to enhance muscle definition and overall body sculpting. Designed for intermediate users, this program focuses on toning and improving balance and coordination while targeting the upper body, lower body, and core.
Day 1: Upper Body Sculpting
| Exercise | Sets | Reps |
| Seated Bicep Curl With Resistance Band | 3 | 12-15 |
| Dumbbell Lateral Raise | 3 | 10-12 |
| Triceps Extension with Resistance Bands | 3 | 10-12 |
| Band Standing Chest Press | 3 | 10-15 |
| Band Alternating Lat Pulldown | 3 | 10-12 |
Day 2: Lower Body Strength & Tone
| Exercise | Sets | Reps |
| Bodyweight Squats | 3 | 15--20 |
| leg curl on stability ball | 3 | 8-12 |
| Dumbbell Reverse Lunges | 0 | |
| Standing Hip Abduction | 3 | 12-15 |
| Standing Calf Raise | 3 | 15-20 |
Day 3: Core & Balance Focus
| Exercise | Sets | Reps |
| Stability Ball Knee Tuck | 3 | 15 |
| Russian Twist | 3 | 20 |
| Lying Floor Leg Raise | 3 | 15 |
| Bird Dog | 3 | 12-15 |
| Boat Pose Stretch | 3 | 10 |
Day 5: Full-Body Circuit
| Exercise | Sets | Reps |
| Dumbbell Deadlifts | 3 | 8-10 |
| Band Seated Row | 3 | 12-15 |
| swiss ball rollout | 3 | 10 |
| Banded Step up | 3 | 10-12 per leg |
