Your workout plan
Your workout plan
4-day hypertrophy + conditioning split
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-day hypertrophy + conditioning split
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
Split breakdown
Day
1
:
Lower Body I
4 x Squat (Barbell) 3 x Romanian deadlift (Barbell) 3 x Reverse lunge (Dumbbells) 3 x Glute kickback (Cable) 3 x Hip abductor (machine) 1 x Stairmaster (20 min)
Split breakdown
Day
1
:
Lower Body I
4 x Squat (Barbell) 3 x Romanian deadlift (Barbell) 3 x Reverse lunge (Dumbbells) 3 x Glute kickback (Cable) 3 x Hip abductor (machine) 1 x Stairmaster (20 min)
Day
2
:
Upper body
3 x Pull up (Assisted) 3 x Incline bench press (Dumbell) 3 x Seated row (Cable) 3 x Lat pulldown - Underhand (Cable) 2 x Face pull (Cable) 3 x Lateral raise (Dumbell) 1 x Incline treadmill (20 min)
Day
2
:
Upper body
3 x Pull up (Assisted) 3 x Incline bench press (Dumbell) 3 x Seated row (Cable) 3 x Lat pulldown - Underhand (Cable) 2 x Face pull (Cable) 3 x Lateral raise (Dumbell) 1 x Incline treadmill (20 min)
Day
3
:
Active rest (Padel day)
Day
3
:
Active rest (Padel day)
Day
4
:
Lower body II
3 x Barbell hip thrust 3 x Romanian deadlift (Barbell) 3 x Goblet squat (Kettlebell) 3 x Lying leg curl (Machine) 3 x Back extension 1 x Stairmaster (20 min)
Day
4
:
Lower body II
3 x Barbell hip thrust 3 x Romanian deadlift (Barbell) 3 x Goblet squat (Kettlebell) 3 x Lying leg curl (Machine) 3 x Back extension 1 x Stairmaster (20 min)
Day
5
:
Conditioning + Core
3 x Kettlebell swing 3 x Sled push 3 x Burpee 3 x Mountain climbers 3 x Flat leg raise 2 x Row (3 mins) 1 x Treadmil (15 mins)
Day
5
:
Conditioning + Core
3 x Kettlebell swing 3 x Sled push 3 x Burpee 3 x Mountain climbers 3 x Flat leg raise 2 x Row (3 mins) 1 x Treadmil (15 mins)
Day
6
:
Rest
Day
6
:
Rest
Day
7
:
Rest (Meal Prep)
Day
7
:
Rest (Meal Prep)
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
Padel
1 -2 hours/week
Padel
1 -2 hours/week
Reformer pilates
1 hour/week
Limit to no more than 2 of these activities per day.
Reformer pilates
1 hour/week
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.
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.
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.