LEAN &
SCULPT

12-WEEK LEAN & SCULPT PLAN

Lose body fat. Build strength. Feel stronger and more confident. ✨

The SCULPT 12-Week Lean & Sculpt Plan is a complete weight loss and toning programme combining structured strength training, cardio, daily activity and practical nutrition guidance.

Instead of extreme diets or endless cardio, the programme is designed around a sustainable approach to fat loss while helping you maintain and develop muscle — with extra focus on your glutes, legs and calves.

Your workouts, weekly structure and nutrition guidance are mapped out across the full 12 weeks, so you know exactly what to focus on.

WHAT'S INCLUDED

✓ COMPLETE 12-WEEK WEIGHT LOSS & TONING PROGRAMME
A structured 12-week plan combining resistance training, cardio, activity and nutrition.

✓ 3 STRENGTH WORKOUTS PER WEEK
Lower-body, full-body and glute-focused sessions designed to help you become stronger while working towards your fat-loss goal.

✓ GLUTES, LEGS & CALVES FOCUS
Additional lower-body training to strengthen and develop your glutes, legs and calves as part of your overall programme.

✓ CARDIO & ACTIVITY GUIDANCE
Simple walking and easy-cardio sessions built into your weekly routine without requiring hours of cardio every day.

✓ CALORIE DEFICIT GUIDANCE
Learn how a sensible calorie deficit works and how to approach weight loss without relying on crash diets.

✓ PROTEIN & NUTRITION GUIDANCE
Simple guidance around protein, balanced meals and making your nutrition support your training.

✓ 7-DAY MEAL INSPIRATION
Monday-Sunday meal ideas to make planning your week easier.

✓ CALORIE-SAVING FOOD SWAPS
Simple ideas that can help reduce calories without completely changing the foods you enjoy.

✓ WEEKLY SHOPPING LIST
A straightforward shopping guide covering proteins, carbohydrates, fruit, vegetables and everyday essentials.

✓ PROGRESS TRACKING
Track your weight, measurements, strength, photos and consistency throughout the 12 weeks.

YOUR WEEK

Your programme combines strength training with walking, cardio and recovery:

MONDAY — LOWER BODY: GLUTES + LEGS

A focused lower-body strength session including:

• Hip Thrusts / Glute Bridges
• Squats or Leg Press
• Romanian Deadlifts
• Reverse Lunges
• Hip Abductions

TUESDAY — WALK / EASY CARDIO

30-45 minutes of walking or comfortable cardio to increase activity while supporting recovery.

WEDNESDAY — FULL BODY + CORE

A balanced strength session including:

• Goblet Squats
• Rows
• Dumbbell Chest Press
• Romanian Deadlifts
• Planks
• Dead Bugs

THURSDAY — REST / RECOVERY

Give your body time to recover and prepare for your next workout.

FRIDAY — GLUTES + CALVES

A lower-body session with additional focus on your glutes and calves.

Includes:

• Hip Thrusts
• Bulgarian Split Squats
• Step-Ups
• Cable or Banded Kickbacks
• Standing Calf Raises
• Seated / Bent-Knee Calf Raises

SATURDAY — WALK / EASY CARDIO

30-60 minutes of walking or another form of comfortable cardio.

SUNDAY — REST + WEEKLY PREP

Recover, prepare your food and get ready for the week ahead.

FAT LOSS WITHOUT THE EXTREMES

You don't need to starve yourself or spend hours doing cardio to lose weight.

The Lean & Sculpt approach focuses on creating a manageable calorie deficit while continuing to strength train and prioritise protein.

This helps make the programme much easier to maintain while supporting your training and muscle.

There is also no such thing as choosing exactly where your body loses fat from. The programme uses overall fat-loss principles alongside targeted strength training to develop areas such as your glutes, legs and calves.

WHO IS THIS PLAN FOR?

Lean & Sculpt is ideal if you:

• Want to lose body fat
• Want to look and feel more toned
• Want to strengthen your glutes and legs
• Want more structure with your workouts
• Don't want to rely on extreme diets
• Want to combine strength training with cardio
• Want guidance around calories and protein
• Want simple meal inspiration
• Want a realistic 12-week routine you can follow

THE 12-WEEK JOURNEY

WEEKS 1-4 — RESET

Build your routine, establish your workouts and become consistent with your nutrition and activity.

WEEKS 5-8 — PROGRESS

Continue your calorie deficit while progressing your strength training and maintaining regular activity.

WEEKS 9-11 — SCULPT

Continue building strength and consistency while working towards your body-composition goal.

WEEK 12 — RESET & REVIEW

Review your progress, measurements, strength and habits and compare them with where you started in week one.

TRACK MORE THAN THE SCALES

Your body weight is only one way to measure progress.

Throughout the programme you can also track:

• Waist measurements
• Hip measurements
• Progress photos
• Strength improvements
• Workout performance
• Energy levels
• Weekly consistency

Daily body weight can naturally fluctuate, so looking at the bigger picture is more useful than focusing on a single weigh-in.

LEANER. STRONGER. SCULPTED.

This isn't about being perfect for 12 weeks.

It's about building a routine you can actually stick to.

Strength training.

Daily movement.

Balanced nutrition.

Consistency.

12 weeks. One clear plan.

Start your SCULPT journey today. ✨

IMPORTANT INFORMATION

This programme provides general fitness and nutrition information and isn't personalised medical or dietetic advice. Individual results and rates of weight loss vary. If you're pregnant or breastfeeding, under 18, have an injury or medical condition, have a history of disordered eating, or have specific health or dietary requirements, seek appropriate professional guidance before beginning a weight-loss, exercise or nutrition programme.