Your workout plan
Your workout plan
Hypertrophy Cut: Phase I
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.
Hypertrophy Cut: Phase I
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
3 x Hip thrust (Barbell) 3 x Romanian deadlift (Barbell) 3 x Bulgarian split squat 3 x Glute kickback (Cable) 3 x Hip abductor (Machine) 1 x Treadmill (20 min)
Split breakdown
Day
1
:
Lower Body I
3 x Hip thrust (Barbell) 3 x Romanian deadlift (Barbell) 3 x Bulgarian split squat 3 x Glute kickback (Cable) 3 x Hip abductor (Machine) 1 x Treadmill (20 min)
Day
2
:
Upper body
3 x Pull up (Assisted) 3 x Bent over one-arm row (Dumbbell) 3 x Seated overhead press (Dumbbell) 3 x Lat pulldown (Cable) 3 x Lateral raise (Dumbbell) 1 x Treadmill (20 min)
Day
2
:
Upper body
3 x Pull up (Assisted) 3 x Bent over one-arm row (Dumbbell) 3 x Seated overhead press (Dumbbell) 3 x Lat pulldown (Cable) 3 x Lateral raise (Dumbbell) 1 x Treadmill (20 min)
Day
3
:
Active rest
Day
3
:
Active rest
Day
4
:
Lower body II
3 x Hip thrust (Barbell) 3 x Romanian deadlift (Barbell) 3 x Curtsy lunge (Dumbbell) 3 x Leg Extension (Machine) 3 x Hip abductor (Machine) 1 x Treadmill (20 min)
Day
4
:
Lower body II
3 x Hip thrust (Barbell) 3 x Romanian deadlift (Barbell) 3 x Curtsy lunge (Dumbbell) 3 x Leg Extension (Machine) 3 x Hip abductor (Machine) 1 x Treadmill (20 min)
Day
5
:
Full body
3 x Deadlift (Barbell) 3 x Goblet squat (Dumbbell) 2 x Hip abductor (Machine) 3 x Seated calf raise (Machine) 2 x Bicep curl to shoulder press (Dumbbell) 3 x Burpee to Mountain climbers 3 x Incline leg raise 1 x Row (12 min)
Day
5
:
Full body
3 x Deadlift (Barbell) 3 x Goblet squat (Dumbbell) 2 x Hip abductor (Machine) 3 x Seated calf raise (Machine) 2 x Bicep curl to shoulder press (Dumbbell) 3 x Burpee to Mountain climbers 3 x Incline leg raise 1 x Row (12 min)
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.
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.