4
days
Gym
1
day
Active rest
2
days
Rest
Split overview
Your training split is carefully designed to balance intensity with recovery. Follow it as structured to minimise fatigue, fatigue, grow muscle better, and avoid injury. Log your workouts in the "Strong" app to track progress.
4
days
Gym
1
day
Active rest
2
days
Rest
Split overview
Your training split is carefully designed to balance intensity with recovery. Follow it as structured to minimise fatigue, fatigue, grow muscle better, and avoid injury. Log your workouts in the "Strong" app to track progress.
Strong workout tracker
Training partner
Day
1
:
Lower Body I
4 x Hip thrust (Barbell) 3 x Goblet squat (Dumbbell) 3 x Romanian deadlift (Barbell) 3 x Glute kickback (Cable) 3 x Leg extension (Machine) 3 x Hip abductor (Machine) Cardio: Treadmill (20 min)
Day
1
:
Lower Body I
4 x Hip thrust (Barbell) 3 x Goblet squat (Dumbbell) 3 x Romanian deadlift (Barbell) 3 x Glute kickback (Cable) 3 x Leg extension (Machine) 3 x Hip abductor (Machine) Cardio: Treadmill (20 min)
Day
2
:
Upper body
3 x Pull up (Assisted) 3 x Seated overhead press (Dumbbell) 3 x Bent over one-arm row (Dumbbell) 3 x Face pull (Cable) 3 x Lat pulldown - Underhand (Cable) 3 x Tricep pushdown (Rope) Cardio: Treadmill (20 min)
Day
2
:
Upper body
3 x Pull up (Assisted) 3 x Seated overhead press (Dumbbell) 3 x Bent over one-arm row (Dumbbell) 3 x Face pull (Cable) 3 x Lat pulldown - Underhand (Cable) 3 x Tricep pushdown (Rope) Cardio: Treadmill (20 min)
Day
3
:
Active rest
Day
3
:
Active rest
Day
4
:
Lower body II
3 x Hip thrust (Barbell) 3 x Leg press 3 x Romanian deadlift (Barbell) 3 x Curtsy lunge (Landmine) 3 x Hip abductor (Machine) 3 x Back extension Cardio: Treadmill (20 min)
Day
4
:
Lower body II
3 x Hip thrust (Barbell) 3 x Leg press 3 x Romanian deadlift (Barbell) 3 x Curtsy lunge (Landmine) 3 x Hip abductor (Machine) 3 x Back extension Cardio: Treadmill (20 min)
Day
5
:
Full body
3 x Kettlebell swing 3 x Burpee to Mountain climbers 3 x Battle ropes 3 x Russian twist 3 x Flat leg raise 3 x Jump rope Cardio: StairMaster (20 mins)
Day
5
:
Full body
3 x Kettlebell swing 3 x Burpee to Mountain climbers 3 x Battle ropes 3 x Russian twist 3 x Flat leg raise 3 x Jump rope Cardio: StairMaster (20 mins)
Day
6
:
Rest
Day
6
:
Rest
Day
7
:
Rest (Meal Prep)
Day
7
:
Rest (Meal Prep)
Recommended accessories
Supportive gear to improve your performance, form, and safety in the gym.
Recommended accessories
Supportive gear to improve your performance, form, and safety in the gym.
Mini bands / Booty bands
For glute activation during workouts,
Mini bands / Booty bands
For glute activation during workouts,
Lifting straps
Supports grip for heavier lifts.
Lifting straps
Supports grip for heavier lifts.
Barbell pad
Cusion support for squats and hip thrusts.
Barbell pad
Cusion support for squats and hip thrusts.
Lifting belt
Protects lower-back during heavy lifts.
Lifting belt
Protects lower-back during heavy lifts.
Recommended activities
A few activities that could accelerate results while keeping things fun.
Recommended activities
A few activities that could accelerate results while keeping things fun.
Power walks
10,000+ steps
Power walks
10,000+ steps
Jump rope
15 - 25 minutes / day
Limit to no more than 2 of these activities per day.
Jump rope
15 - 25 minutes / day
Limit to no more than 2 of these activities per day.
I've got short, clear videos to walk you through proper form for every key exercise in your split.
I've got short, clear videos to walk you through proper form for every key exercise in your split.
Unauthorised reproduction, or distribution of any material is strictly prohibited.
© 2025 Marginal Improvements.
Unauthorised reproduction, or distribution of any material is strictly prohibited.
© 2025 Marginal Improvements.