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	Dumbbell Bench Press 4 sets · 8-12 reps	Leg Press 4 sets · 8-12 reps	—	Incline Dumbbell Flyes 4 sets · 10-12 reps	Dumbbell Squat 4 sets · 8-12 reps	—	—
2	Leverage Iso Row 4 sets · 8-12 reps	Lying Leg Curls 4 sets · 10-12 reps	—	One-Arm Dumbbell Row 4 sets · 8-12 reps	Stiff-Legged Dumbbell Deadlift 4 sets · 8-12 reps	—	—
3	Incline Dumbbell Press 3 sets · 10-12 reps	Hack Squat 3 sets · 10-12 reps	—	Seated Dumbbell Press 3 sets · 10-12 reps	Dumbbell Lunges 3 sets · 10-12 reps	—	—
4	Seated Cable Rows 3 sets · 10-12 reps	Seated Leg Curl 3 sets · 10-12 reps	—	Wide-Grip Lat Pulldown 3 sets · 10-12 reps	Lying Leg Curls 3 sets · 12-15 reps	—	—
5	Machine Shoulder (Military) Press 3 sets · 10-12 reps	Leg Extensions 3 sets · 12-15 reps	—	Side Lateral Raise 3 sets · 12-15 reps	Leg Extensions 3 sets · 12-15 reps	—	—
6	Reverse Machine Flyes 3 sets · 15-20 reps	Seated Calf Raise 3 sets · 12-15 reps	—	Reverse Flyes 3 sets · 15-20 reps	Standing Calf Raises 3 sets · 12-15 reps	—	—
7	Machine Bicep Curl 3 sets · 10-12 reps	Standing Calf Raises 3 sets · 15-20 reps	—	Incline Dumbbell Curl 3 sets · 10-12 reps	Seated Calf Raise 3 sets · 15-20 reps	—	—
8	Triceps Pushdown - Rope Attachment 3 sets · 10-12 reps	Plank 3 sets · 45-60 sec reps	—	Dip Machine 3 sets · 8-12 reps	Reverse Crunch 3 sets · 15-20 reps	—	—
9	Cable Crunch 3 sets · 15-20 reps	Incline Walk 1 sets · 20 min reps	—	Russian Twist 3 sets · 20-30 reps	Incline Walk 1 sets · 20 min reps	—	—
10	Incline Walk 1 sets · 20 min reps	—	—	Incline Walk 1 sets · 20 min reps	—	—	—