28-Days-to-Lean Meal Plan

With a structured plan and unwavering discipline, significant muscular definition can be achieved in just 28 days.

Hollywood performers are often instructed to aim for excellence rather than tolerate failure, yet for actor Lauren Buglioli, adopting a progressive overload framework has fostered the confidence to excel in comprehensive workouts targeting the back, shoulders, arms, and core.

“Over the past 18 months, I’ve embraced training to failure and prioritized reaching that point of muscular exhaustion,” Buglioli notes. “This mindset shift—focusing on working toward failure—has been transformative for me.”

Buglioli explains that concurrent with her heavy resistance training, she has developed confidence in parallel with her muscular growth. “When I began my weight training journey, my physical composition was significantly different,” she recalls. “I encountered individuals approaching me to inquire about how much longer I’d occupy a given exercise station, and the support was lacking. Consequently, I make a deliberate effort to engage with and encourage fellow gym-goers—whether complimenting another woman’s workout attire or acknowledging her lifting efforts with phrases like, ‘I see you; that’s an impressive weight load.’ I prioritize this because I understand the isolation of feeling like others question your place on a machine. Now, the same men who once asked me to step aside assist me with loading plates—and I’m thrilled by that progression.”

Buglioli notes that many of her training sessions are designed via Jenny Blake’s Create Your Shape platform. Below is a workout sequence recommended by the Beyond the Gates star:

Workout Guidelines

Execute each exercise for 3 sets of 10–15 repetitions with a load that challenges muscular capacity. Training to the point of momentary muscular failure (where completing one additional rep is impossible with proper form) is critical. Rest intervals should be limited to 90 seconds or less between sets.

Exercise Breakdown

1. Wide-Grip Seated Cable Lat Pulldown

Buglioli initiates her workout with this compound movement, which targets the latissimus dorsi (lats), trapezius, and pectoralis major (chest) when performed with a challenging load. The movement stimulates hypertrophy (muscle growth) and muscular adaptation.

1. Barbell Overhead Press

This lift targets the deltoids (shoulders) while engaging the triceps brachii. Core stability remains integral to proper form—your abdomen and lower back must stay braced to support the overhead load.

1. Neutral-Grip Seated Cable Row

A functional and aesthetically beneficial exercise, this row shapes the latissimus dorsi, rhomboids (upper back), and often-overlooked forearms. It’s ideal for red-carpet readiness, as it refines upper-body definition.

1. Standing Barbell Bicep Curl

This classic movement develops the biceps brachii (arms) while engaging the core to maintain posture. The priority here is form and time under tension (controlling the weight through each rep) rather than rushing—sacrificing form for speed undermines results.

1. Decline Sit-Ups

Buglioli concludes her workout with this bodyweight core exercise. Decline sit-ups increase gravitational resistance, demanding greater effort from the rectus abdominis (front abs). Beyond abdominal development, the movement enhances posture through controlled spinal and hip flexion (bending at the waist and spine).

For those seeking a physique that commands attention—whether on the red carpet or in daily life—this workout sequence is highly recommended.

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Lauren Buglioli Styling Credits

Photographer: Allie Hine

Stylist: Chelsea Augustine

Hair & Makeup: Emily Martinez