Your training split
Describe the content the user is looking at, always end with a period.
Your training split
Describe the content the user is looking at, always end with a period.
4-day upper/lower hypertrophy split
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4-day upper/lower hypertrophy split
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Overview
Hi Ade, I designed you a split that hits every muscle twice a week, using heavy compounds and key isolation work to get you sculpted. Round glutes, defined back, toned arms, strong legs, and sharp abs. Rest days come after leg days to maximise recovery and growth. It's clean, intense, and made for serious results.
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Overview
Hi Ade, I designed you a split that hits every muscle twice a week, using heavy compounds and key isolation work to get you sculpted. Round glutes, defined back, toned arms, strong legs, and sharp abs. Rest days come after leg days to maximise recovery and growth. It's clean, intense, and made for serious results.
See more
Here's the breakdown
Day
1
:
Upper (Heavy compounds)
4 x Hip thrust (Barbell) 4 x Leg pess 3 x Romanian deadlift (Barbell) 3 x Goblet squat (Kettlebell) 3 x Glute kickback (Machine) 3 x Calf press on seated leg press 1 x Treadmill
Here's the breakdown
Day
1
:
Upper (Heavy compounds)
4 x Hip thrust (Barbell) 4 x Leg pess 3 x Romanian deadlift (Barbell) 3 x Goblet squat (Kettlebell) 3 x Glute kickback (Machine) 3 x Calf press on seated leg press 1 x Treadmill
Day
2
:
Rest
Day
2
:
Rest
Recommended activities
A few activities that could accelerate results while keeping things fun.
- Brisk walking (10,000+ steps daily) - Swimming for recovery and cardio - Light cycling or hiking on off days
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Limit to no more than 2 of these activities per day.
Recommended activities
A few activities that could accelerate results while keeping things fun.
- Brisk walking (10,000+ steps daily) - Swimming for recovery and cardio - Light cycling or hiking on off days
See more
Limit to no more than 2 of these activities per day.
Not sure if you're doing it right?
I've got short, clear videos to walk you through proper form for every key exercise in your split.
Suppoting message is used to provide additional context on the subject matter.
Not sure if you're doing it right?
I've got short, clear videos to walk you through proper form for every key exercise in your split.
Suppoting message is used to provide additional context on the subject matter.
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.