Week 4
Day 4
training
Shape — Lower Sculpt
Tone & Tighten — 6-Week Total-Body Sculpt · 6-week program · 7 exercises
Exercises
Bulgarian Split Squat
4 sets
10 each side reps
75s rest
calisthenics
4 sets, heavier load. 4-second descent. This is the move your legs change from.
Walking Lunge
4 sets
10 each side reps
75s rest
weights
Add light dumbbells. Each step deliberate. Torso upright, drive through the front heel.
Glute Bridge
4 sets
12 reps
45s rest
calisthenics
2-second pause at top. Heavier dumbbell on the hip if Phase 1 felt too easy.
Clamshell
3 sets
15 each side reps
45s rest
calisthenics
Band above knees if not already. Controlled pace — do not rock the hips.
Fire Hydrant
3 sets
12 each side reps
45s rest
calisthenics
Both sides. Lift to hip height — outer glute without loading the spine.
Side Plank
3 sets
30s each side reps
30s rest
calisthenics
30 seconds. Add 5 hip dips after each hold — extra work without extra time.
Dead Bug
3 sets
10 each side reps
30s rest
calisthenics
Slow the descent (4s). Same quality rules — back stays flat.
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