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
4 x Hip thrust (Barbell) 3 x Hack squat 3 x Romanian deadlift (Barbell)) 3 x Glute kickback (Cable) 3 x Lying leg curl (Machine) 1 x Treadmill (20 min)
Split breakdown
Day
1
:
Lower Body I
4 x Hip thrust (Barbell) 3 x Hack squat 3 x Romanian deadlift (Barbell)) 3 x Glute kickback (Cable) 3 x Lying leg curl (Machine) 1 x Treadmill (20 min)
Day
2
:
Upper body
3 x Incline bench press (Dumbbell) 3 x Seated row (Cable) 3 x Seated overhead press (Dumbbell) 3 x Lat pulldown (Cable) 3 x Lateral raise (Dumbbell) 3 x Triceps pushdown (Rope) 1 x Treadmill (20 min)
Day
2
:
Upper body
3 x Incline bench press (Dumbbell) 3 x Seated row (Cable) 3 x Seated overhead press (Dumbbell) 3 x Lat pulldown (Cable) 3 x Lateral raise (Dumbbell) 3 x Triceps pushdown (Rope) 1 x Treadmill (20 min)
Day
3
:
Active rest
Day
3
:
Active rest
Day
4
:
Lower body II
3 x Barbell hip thrust 3 x Sissy Squat 3 x Romanian deadlift (Barbell) 3 x Reverse lunge (Smith machine) 3 x Lying leg curl (Machine) 3 x Back extension 1 x Treadmill (20 min)
Day
4
:
Lower body II
3 x Barbell hip thrust 3 x Sissy Squat 3 x Romanian deadlift (Barbell) 3 x Reverse lunge (Smith machine) 3 x Lying leg curl (Machine) 3 x Back extension 1 x Treadmill (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 3 x Row (3 mins) 1 x Treadmill (20 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 3 x Row (3 mins) 1 x Treadmill (20 mins)
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.
Knee compression sleeves
Supports and warms knees during lifts.
Knee compression sleeves
Supports and warms knees during lifts.
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
20 - 45 minutes/day
Jump rope
20 - 45 minutes/day
Swimming classes
1 hour/week
Limit to no more than 2 of these activities per day.
Swimming classes
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.