4+2 Split: Full Body with Glute Focus and Conditioning
Louro Training
4+2 Full Body Split: Sculpting The Dream Booty and Beyond
Who’s This For?
If you're on a mission to craft the ultimate ass, combined with a lean physique and an overall fit aesthetic - this is your clarion call. If you're chasing the dream of a standout posterior, complemented by a svelte silhouette, and a general aura of robust fitness, this 6 week, progressive program is your treasure map.
Why Choose The 4+2 Split?
Booty-centric Blueprint: This isn’t just a workout; it's a targeted sculpture class for your behind.
Fat Annihilation: We’re not playing games. Every move in our arsenal is geared towards efficient fat torching, ensuring that lean, athletic look you crave.
Dynamic Aesthetics: Why settle for just one fitness goal? While the booty gets the spotlight, the rest of your body won't be left behind. Expect an all-around transformation.
Rise Above The Norm: In a world flooded with generic fitness routines, stand out. This is not just another workout program; it’s a revolution against the mundane.
Step in, elevate your fitness ambitions, and stride out with the confidence only the 4+2 Split can offer. Because fit is good, but fabulously fit is better.
Prep
A
Movement prep
10 yoga push ups 5 yard inch worm forward 5 yard inch worm backward 30 yard walking lunge with toe touch
B
Triple Broad Jump
3 x 3
C
High Bar Heels Elevated Back Squat
D
Barbell Hip Thrust
E
Walking Lunges (Glute Focus)
F
Dumbbell Stiff Leg Deadlift
G1
Abmat crunches (weighted)
G2
DNS Star
2 x 8
Prep
A
Movement prep
10 Yoga push ups 5 yard inch worm forward 5 yard inch worm backward 30 yard walking lunge with toe touch
B
Med Ball Slams
3 x 8
C
Incline DB Row
D
DB Chest Press
E
Top Hold DB Lateral Raise
F
Overhead Cable Tricep Extension
G
Dumbbell Curl (incline)
A
Foam Roll
1 x 5:00
Prep
B
Movement prep
10 Yoga push ups 5 yard inch worm forward 5 yard inch worm backward 30 yard walking lunge with toe touch
C1
Conditioning
1 x 5:00
C2
Conditioning
1 x 1:30
C3
Conditioning
1 x 3:00
C4
Conditioning
1 x 1:30
C5
Conditioning
1 x 3:00
D
Foam Roll
1 x 5:00
Prep
A
Movement prep
10 Yoga push ups 5 yard inch worm forward 5 yard inch worm backward 30 yard walking lunge with toe touch
B
Band assisted vertical jumps
3 x 8
C
Barbell Hip Thrust
D
Barbell Reverse Lunge
E
Leg Extension
F
Lying Leg Curl
G1
Weighted V Up
G2
DNS Star
2 x 8
Prep
A
Movement prep
10 Yoga push ups 5 yard inch worm forward 5 yard inch worm backward 30 yard walking lunge with toe touch
B
Med Ball Chest Pass to Floor
3 x 8
C
Incline Dumbbell Chest Press
D
Barbell Bent Over Row
E
Pause Cable Y Raise
F1
EZ Bar Skull Crushers
F2
EZ Bar Spider Curls
A
Foam Roll
1 x 5:00
Prep
B
Movement prep
10 Yoga push ups 5 yard inch worm forward 5 yard inch worm backward 30 yard walking lunge with toe touch
C
Conditioning
1 x 30:00
D
Foam Roll
1 x 5:00
Jake Louro
Hi, I'm a personal trainer with almost 20 years of experience in the industry. I am proud to say that I have developed a model that is evidence-based, effective, and the most complete I've ever had. Over the years, I have learned the importance of keeping up with the latest evidence and research in the field, and I make it a point to incorporate that knowledge into my training programs.
Ditch the generic routines. Our tailored program ensures you sculpt that dream physique, focusing on an enviable rear, toned upper body, and optimal fat burn. Every rep, set, and sprint is designed for YOUR success. Step into the elite fitness arena. No co
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