Your workout plan
Your workout plan
4-day lower / upper body sculpting split
4
days
Gym
2
days
Active rest
1
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 lower / upper body sculpting split
4
days
Gym
2
days
Active rest
1
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 Leg press 3 x Romanian deadlift (Barbell) 3 x Bulgarian split squat 3 x Glute kickback (Maching) 3 x Hip abductor (machine)
Split breakdown
Day
1
:
Lower Body I
3 x Hip thrust (Barbell) 3 x Leg press 3 x Romanian deadlift (Barbell) 3 x Bulgarian split squat 3 x Glute kickback (Maching) 3 x Hip abductor (machine)
Day
2
:
Upper body I
3 x Pull up (Assisted) 3 x Lat pulldown (Cable) 3 x Seated row (Cable) 3 x Seated Overhead press (Dumbbell) 3 x Face pull (Cable) 3 x Bicep curl 1 x StairMaster
Day
2
:
Upper body I
3 x Pull up (Assisted) 3 x Lat pulldown (Cable) 3 x Seated row (Cable) 3 x Seated Overhead press (Dumbbell) 3 x Face pull (Cable) 3 x Bicep curl 1 x StairMaster
Day
3
:
Active rest
3 x Sit up 3 x Russion twist 3 x Plank 1 x Jump rope
Day
3
:
Active rest
3 x Sit up 3 x Russion twist 3 x Plank 1 x Jump rope
Day
4
:
Lower body II
3 x Squat (Barbell) 3 x Romanian deadlift (Barbell) 3 x Goblet squat (Kettlebell) 3 x Lying leg curl (Machine) 3 x Hip Adductor 3 x Calf press on seated leg press
Day
4
:
Lower body II
3 x Squat (Barbell) 3 x Romanian deadlift (Barbell) 3 x Goblet squat (Kettlebell) 3 x Lying leg curl (Machine) 3 x Hip Adductor 3 x Calf press on seated leg press
Day
5
:
Upper body II
3 x Pull-ups 3 x Incline bench press (Dumbbell) 3 x Bent over one arm row (Dumbbell) 3 x Lateral raise (Dumbbell) 3 x Reverse fly (Machine) 3 x Tricep pushdown 3 x StairMaster
Day
5
:
Upper body II
3 x Pull-ups 3 x Incline bench press (Dumbbell) 3 x Bent over one arm row (Dumbbell) 3 x Lateral raise (Dumbbell) 3 x Reverse fly (Machine) 3 x Tricep pushdown 3 x StairMaster
Day
6
:
Active rest
3 x Sit up 3 x Heel taps 3 x Plank 1 x Jump rope
Day
6
:
Active rest
3 x Sit up 3 x Heel taps 3 x Plank 1 x Jump rope
Day
7
:
Rest
Day
7
:
Rest
Recommended activities
A few activities that could accelerate results while keeping things fun.
Football (1 - 2 times / week) Power walks (5-10k steps) Swimming (1 hour) Reformer pilates Dance classes Hiking Skating Home cardio (HIIT or YouTube follow-alongs)
See more
Limit to no more than 2 of these activities per day.
Recommended activities
A few activities that could accelerate results while keeping things fun.
Football (1 - 2 times / week) Power walks (5-10k steps) Swimming (1 hour) Reformer pilates Dance classes Hiking Skating Home cardio (HIIT or YouTube follow-alongs)
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.