{"product_id":"12-week-lean-sculpt-weight-loss-toning-workout-plan","title":"12 Week Lean \u0026 Sculpt - Weight Loss \u0026 Toning Workout Plan","description":"\u003cp\u003e\u003cstrong\u003e12-WEEK LEAN \u0026amp; SCULPT PLAN\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eLose body fat. Build strength. Feel stronger and more confident. ✨\u003c\/p\u003e\n\u003cp\u003eThe SCULPT 12-Week Lean \u0026amp; Sculpt Plan is a complete weight loss and toning programme combining structured strength training, cardio, daily activity and practical nutrition guidance.\u003c\/p\u003e\n\u003cp\u003eInstead 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.\u003c\/p\u003e\n\u003cp\u003eYour workouts, weekly structure and nutrition guidance are mapped out across the full 12 weeks, so you know exactly what to focus on.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eWHAT'S INCLUDED\u003c\/p\u003e\n\u003cp\u003e✓ COMPLETE 12-WEEK WEIGHT LOSS \u0026amp; TONING PROGRAMME\u003cbr\u003eA structured 12-week plan combining resistance training, cardio, activity and nutrition.\u003c\/p\u003e\n\u003cp\u003e✓ 3 STRENGTH WORKOUTS PER WEEK\u003cbr\u003eLower-body, full-body and glute-focused sessions designed to help you become stronger while working towards your fat-loss goal.\u003c\/p\u003e\n\u003cp\u003e✓ GLUTES, LEGS \u0026amp; CALVES FOCUS\u003cbr\u003eAdditional lower-body training to strengthen and develop your glutes, legs and calves as part of your overall programme.\u003c\/p\u003e\n\u003cp\u003e✓ CARDIO \u0026amp; ACTIVITY GUIDANCE\u003cbr\u003eSimple walking and easy-cardio sessions built into your weekly routine without requiring hours of cardio every day.\u003c\/p\u003e\n\u003cp\u003e✓ CALORIE DEFICIT GUIDANCE\u003cbr\u003eLearn how a sensible calorie deficit works and how to approach weight loss without relying on crash diets.\u003c\/p\u003e\n\u003cp\u003e✓ PROTEIN \u0026amp; NUTRITION GUIDANCE\u003cbr\u003eSimple guidance around protein, balanced meals and making your nutrition support your training.\u003c\/p\u003e\n\u003cp\u003e✓ 7-DAY MEAL INSPIRATION\u003cbr\u003eMonday-Sunday meal ideas to make planning your week easier.\u003c\/p\u003e\n\u003cp\u003e✓ CALORIE-SAVING FOOD SWAPS\u003cbr\u003eSimple ideas that can help reduce calories without completely changing the foods you enjoy.\u003c\/p\u003e\n\u003cp\u003e✓ WEEKLY SHOPPING LIST\u003cbr\u003eA straightforward shopping guide covering proteins, carbohydrates, fruit, vegetables and everyday essentials.\u003c\/p\u003e\n\u003cp\u003e✓ PROGRESS TRACKING\u003cbr\u003eTrack your weight, measurements, strength, photos and consistency throughout the 12 weeks.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eYOUR WEEK\u003c\/p\u003e\n\u003cp\u003eYour programme combines strength training with walking, cardio and recovery:\u003c\/p\u003e\n\u003cp\u003eMONDAY — LOWER BODY: GLUTES + LEGS\u003c\/p\u003e\n\u003cp\u003eA focused lower-body strength session including:\u003c\/p\u003e\n\u003cp\u003e• Hip Thrusts \/ Glute Bridges\u003cbr\u003e• Squats or Leg Press\u003cbr\u003e• Romanian Deadlifts\u003cbr\u003e• Reverse Lunges\u003cbr\u003e• Hip Abductions\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eTUESDAY — WALK \/ EASY CARDIO\u003c\/p\u003e\n\u003cp\u003e30-45 minutes of walking or comfortable cardio to increase activity while supporting recovery.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eWEDNESDAY — FULL BODY + CORE\u003c\/p\u003e\n\u003cp\u003eA balanced strength session including:\u003c\/p\u003e\n\u003cp\u003e• Goblet Squats\u003cbr\u003e• Rows\u003cbr\u003e• Dumbbell Chest Press\u003cbr\u003e• Romanian Deadlifts\u003cbr\u003e• Planks\u003cbr\u003e• Dead Bugs\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eTHURSDAY — REST \/ RECOVERY\u003c\/p\u003e\n\u003cp\u003eGive your body time to recover and prepare for your next workout.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eFRIDAY — GLUTES + CALVES\u003c\/p\u003e\n\u003cp\u003eA lower-body session with additional focus on your glutes and calves.\u003c\/p\u003e\n\u003cp\u003eIncludes:\u003c\/p\u003e\n\u003cp\u003e• Hip Thrusts\u003cbr\u003e• Bulgarian Split Squats\u003cbr\u003e• Step-Ups\u003cbr\u003e• Cable or Banded Kickbacks\u003cbr\u003e• Standing Calf Raises\u003cbr\u003e• Seated \/ Bent-Knee Calf Raises\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eSATURDAY — WALK \/ EASY CARDIO\u003c\/p\u003e\n\u003cp\u003e30-60 minutes of walking or another form of comfortable cardio.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eSUNDAY — REST + WEEKLY PREP\u003c\/p\u003e\n\u003cp\u003eRecover, prepare your food and get ready for the week ahead.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eFAT LOSS WITHOUT THE EXTREMES\u003c\/p\u003e\n\u003cp\u003eYou don't need to starve yourself or spend hours doing cardio to lose weight.\u003c\/p\u003e\n\u003cp\u003eThe Lean \u0026amp; Sculpt approach focuses on creating a manageable calorie deficit while continuing to strength train and prioritise protein.\u003c\/p\u003e\n\u003cp\u003eThis helps make the programme much easier to maintain while supporting your training and muscle.\u003c\/p\u003e\n\u003cp\u003eThere 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.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eWHO IS THIS PLAN FOR?\u003c\/p\u003e\n\u003cp\u003eLean \u0026amp; Sculpt is ideal if you:\u003c\/p\u003e\n\u003cp\u003e• Want to lose body fat\u003cbr\u003e• Want to look and feel more toned\u003cbr\u003e• Want to strengthen your glutes and legs\u003cbr\u003e• Want more structure with your workouts\u003cbr\u003e• Don't want to rely on extreme diets\u003cbr\u003e• Want to combine strength training with cardio\u003cbr\u003e• Want guidance around calories and protein\u003cbr\u003e• Want simple meal inspiration\u003cbr\u003e• Want a realistic 12-week routine you can follow\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eTHE 12-WEEK JOURNEY\u003c\/p\u003e\n\u003cp\u003eWEEKS 1-4 — RESET\u003c\/p\u003e\n\u003cp\u003eBuild your routine, establish your workouts and become consistent with your nutrition and activity.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eWEEKS 5-8 — PROGRESS\u003c\/p\u003e\n\u003cp\u003eContinue your calorie deficit while progressing your strength training and maintaining regular activity.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eWEEKS 9-11 — SCULPT\u003c\/p\u003e\n\u003cp\u003eContinue building strength and consistency while working towards your body-composition goal.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eWEEK 12 — RESET \u0026amp; REVIEW\u003c\/p\u003e\n\u003cp\u003eReview your progress, measurements, strength and habits and compare them with where you started in week one.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eTRACK MORE THAN THE SCALES\u003c\/p\u003e\n\u003cp\u003eYour body weight is only one way to measure progress.\u003c\/p\u003e\n\u003cp\u003eThroughout the programme you can also track:\u003c\/p\u003e\n\u003cp\u003e• Waist measurements\u003cbr\u003e• Hip measurements\u003cbr\u003e• Progress photos\u003cbr\u003e• Strength improvements\u003cbr\u003e• Workout performance\u003cbr\u003e• Energy levels\u003cbr\u003e• Weekly consistency\u003c\/p\u003e\n\u003cp\u003eDaily body weight can naturally fluctuate, so looking at the bigger picture is more useful than focusing on a single weigh-in.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eLEANER. STRONGER. SCULPTED.\u003c\/p\u003e\n\u003cp\u003eThis isn't about being perfect for 12 weeks.\u003c\/p\u003e\n\u003cp\u003eIt's about building a routine you can actually stick to.\u003c\/p\u003e\n\u003cp\u003eStrength training.\u003c\/p\u003e\n\u003cp\u003eDaily movement.\u003c\/p\u003e\n\u003cp\u003eBalanced nutrition.\u003c\/p\u003e\n\u003cp\u003eConsistency.\u003c\/p\u003e\n\u003cp\u003e12 weeks. One clear plan.\u003c\/p\u003e\n\u003cp\u003eStart your SCULPT journey today. ✨\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eIMPORTANT INFORMATION\u003c\/p\u003e\n\u003cp\u003eThis 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.\u003c\/p\u003e","brand":"My Store","offers":[{"title":"Default Title","offer_id":58909096444236,"sku":null,"price":15.0,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1092\/5952\/2380\/files\/IMG-8595.png?v=1790031001","url":"https:\/\/sculptplans.com\/products\/12-week-lean-sculpt-weight-loss-toning-workout-plan","provider":"SCULPT","version":"1.0","type":"link"}