Your training plan is designed to help you achieve your main goal of building muscle to create a strong, sculpted and overall balanced body. Because you already have over a year of training experience, your body isn’t as responsive as a beginner’s, so your plan has been built with progressive overload and targeted exercise selection to maximise growth in the right areas while still supporting a degree of fat loss. You’ll be training 4 days per week with a balanced upper/lower split, ensuring every muscle group is hit at least twice weekly. Lower-body days emphasise glute growth, with hip thrusts programmed twice per week to directly drive progressive overload in your main growth area. Back extensions are included weekly to strengthen your posterior chain and protect your lower back. On upper-body days, I’ve added focused arm work so your biceps and triceps grow alongside your back and delts, creating symmetry. Core stability and conditioning work are included to support fat loss, posture, and overall cardiovascular endurance. Post-lift cardio also ensures your glycogen stores are already depleted, which allows your body to burn fat more efficiently. It also helps flush out lactic acid and ease soreness from your session. Please do not do cardio before you lift weights.