The Feminine Frame: Aesthetic Sculpt for Women
WORKOUT SUMMARY
Main Goal
Toning and Sculpting
Workout Type
Strength Training
Fitness Level
Intermediate
Program Duration
6 Weeks
Days Per Week
5 Days/week
Time Per Workout
40 minutes
Equipment Required
Resistance Bands, Dumbbells
Target Gender
Female
Feminine shaping focused on glutes, waist, and posture
Sculpt your ideal silhouette with intentional training that highlights the feminine shape. This plan emphasizes round glutes, a tight waist, and upright posture through smart toning circuits. Using glute isolation, core cinching movements, and shoulder refinement, you’ll build a body that feels confident, strong, and graceful.
Glute Rounds + Waist Cinch
| Exercise | Sets | Reps |
| Banded Glute Bridge | 3 | 12-15 |
| Dumbbell Romanian Deadlift | 3 | 8-12 |
| Banded Fire Hydrant | 3 | 12-15 |
| Oblique Floor Crunches | 3 | 15 |
| Banded Glute Kickbacks | 3 | 12-15 |
| Dumbbell Side Bend | 3 | 12 |
| Cable Hip Abduction | 3 | 12-15 |
| Lying Leg and Hip Raise | 3 | 12 |
| Bird Dog | 3 | 12-15 |
| Side Plank 1 | 3 | 1 |
| Barbell Glute Bridge Two Legs on Bench | 3 | 12-15 |
| Abdominal bracing exercise | 3 | 12 |
Shoulder Grace + Posture Power
| Exercise | Sets | Reps |
| Dumbbell Lateral Raise | 3 | 10-12 |
| Resistance Band Pull Apart | 3 | 12-15 |
| Wall Ball | 3 | 10-12 |
| Standing Dumbbell Overhead Press | 3 | 8-10 |
| Incline Dumbbell Y Raise | 3 | 10-12 |
| Dumbbell Front Raise | 3 | 10-12 |
| Dumbbell Reverse Fly | 3 | 10-12 |
| Shoulder Tap Push up | 3 | 12-15 |
| cat cow | 3 | 15-20 |
| Pike to Cobra | 3 | 8-12 |
| Happy Baby Pose | 3 | 30-60 seconds |
| Cable Seated Neck Extension with Head Harness | 3 | 8-12 |
Glute Camp + Core Cut
| Exercise | Sets | Reps |
| step up | 3 | 15 |
| Banded Single Leg Glute Bridge | 3 | 12-15 |
| Banded Donkey Kicks | 3 | 12-15 |
| Cross Body Mountain Climber | 3 | 20 |
| Side Plank Leg Raises | 3 | 15 |
| Reverse Crunch half | 3 | 15 |
| side plank rotation | 3 | 20 |
| Reverse Plank Kicks | 3 | 20 |
| Barbell Glute Bridge | 3 | 12-15 |
| Hollow Hold | 3 | 5 |
| cat cow | 3 | 15-20 |
Waist Sculpt + Arm Feminine Flow
| Exercise | Sets | Reps |
| Side Plank Oblique Crunch | 3 | 15 |
| Russian Twist | 3 | 20 |
| Band Biceps Curl | 3 | 12-15 |
| Seated Twist | 3 | 20 |
| Overhead Triceps Extension | 3 | 10-12 |
| Flutter Kicks | 3 | 20 |
| Side Plank Leg Raises | 3 | 15 |
| Single Arm Circles | 2 | 30 Sec |
| Prone Abdominal Hollowing | 3 | 15 |
| Kneeling T Spine Rotation | 3 | 10 |
| Shoulder External Rotation Stretch | 3 | 15-20 |
| Happy Baby Pose | 3 | 30-60 seconds |
Total Tone Flow + Glute Finisher
| Exercise | Sets | Reps |
| Dumbbell Jump Squat | 3 | 8-10 |
| Banded Glute Bridge | 3 | 12-15 |
| Side Plank Leg Raises | 3 | 15 |
| Squat Hold Calf Raise | 3 | 12-15 |
| Bear Crawl | 3 | 10-20 meters |
| Dumbbell Romanian Deadlift | 3 | 8-12 |
| High Knee Squat | 3 | 10-12 |
| Banded Standing Glute Kickback | 3 | 12-15 |
| Bodyweight Reverse Lunge | 3 | 12-15 per leg |
| Dumbbell Side Bend | 3 | 12 |
| Abdominal bracing exercise | 3 | 12 |
| Lying glute stretch | 3 | 20-30 seconds per leg |
