Intermediate to Advanced • Strength • 12-Week Program
Sculpt at Home
Build muscle, strength and confidence from home with Mariah’s Sculpt at Home program. Using supersets, smart progression and simple equipment, you can expect efficient home workouts that keep you feeling challenged week after week.
I’m Mariah Morse, and as a trainer and nutrition coach, I am so passionate about helping women build strength, muscle, health and confidence.
12-week program
Home strength workouts
35-40 minute workouts
3 workouts per week
Low impact training
Program Overview
Each workout pairs exercises back-to-back with minimal rest to increase intensity, time under tension and efficiency, making even light weights feel challenging.
You’ll complete Lower Body, Upper Body, and Full Body workouts each week, plus an optional Glutes & Core session to train all major muscle groups. Because you’re working with home equipment, progressive overload is achieved by increasing reps, sets, time under tension, and reducing rest.
Workouts range from 35-40 minutes and use simple equipment, including dumbbells, a bench or bench alternative, kettlebells, resistance bands, booty bands, plates and a fixed barbell.
Equipment
What you’ll need
You’ll need a bench, dumbbells, barbell, kettlebell, resistance bands, booty bands & weight plates to get the most out of this program, but you can make it work with dumbbells, a band, a bench and a step.
Bench/Bench Alternative
Dumbbells
Kettlebell
Weight Plate
Barbell
Short Resistance Band
Long Resistance Band