Sculpt & Tone
A balanced 4-day upper/lower split focused on muscle definition. Perfect for intermediate lifters chasing aesthetics.
Build MuscleIntermediateMedium
4 days/week55 min/session2 equipment type(s)
Weekly schedule
| # | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 0 | — | — | — | — | — | — | — |
| 1 | Incline Dumbbell Bench Press 3 sets · 8-12 reps | Leg Press 3 sets · 8-12 reps | — | Incline Dumbbell Bench Press 3 sets · 8-12 reps | Leg Press 3 sets · 8-12 reps | — | — |
| 2 | Weighted Pull-Ups 3 sets · 8-12 reps | Bulgarian Split Squat 3 sets · 8-12 reps | — | Weighted Pull-Ups 3 sets · 8-12 reps | Bulgarian Split Squat 3 sets · 8-12 reps | — | — |
| 3 | Seated Dumbbell Shoulder Press 3 sets · 8-12 reps | Leg Extension 3 sets · 10-12 reps | — | Seated Dumbbell Shoulder Press 3 sets · 8-12 reps | Leg Extension 3 sets · 10-12 reps | — | — |
| 4 | Incline Walk 1 sets · 20-30 min reps | Incline Walk 1 sets · 20-30 min reps | — | Incline Walk 1 sets · 20-30 min reps | Incline Walk 1 sets · 20-30 min reps | — | — |