Week 5
Day 4
training
Define — Lower Sculpt
Tone & Tighten — 6-Week Total-Body Sculpt · 6-week program · 7 exercises
Exercises
Bulgarian Split Squat
4 sets
8 each side reps
90s rest
calisthenics
Heaviest load of the program. 4-second descent. This is the move where legs visibly change.
Walking Lunge
4 sets
10 each side reps
75s rest
weights
Heavier dumbbells than Phase 2. Quality at fatigue is the test.
Glute Bridge
4 sets
10 reps
60s rest
calisthenics
Heavy dumbbell on hip. 2-second pause at top. Real glute work.
Banded Lateral Walk
3 sets
12 each side reps
30s rest
calisthenics
Superset with Clamshell — alternate with no rest between.
Clamshell
3 sets
15 each side reps
30s rest
calisthenics
Superset with Banded Lateral Walk. Total glute med + outer glute volume.
Side Plank
3 sets
40s each side reps
30s rest
calisthenics
40 seconds. Add 5 hip dips after each hold. Lateral stability peak.
Dead Bug
3 sets
10 each side reps
30s rest
calisthenics
4-second descent. Quality holds even when fatigued.
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