4+2 Split: Full Body with Glute Focus and Conditioning

Louro Training

Coach
Jake Louro

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.

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Ultimate Booty Transformation
Ever eyed those envy-inducing curves? Dive into a regimen tailored for the dream derrière. Beyond the usual 'get fit' narrative, this is a deep dive into posterior perfection. You’re not just toning; you're sculpting art. Walk into rooms backward and make an impression!
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Become a Fat Burning Machine
Say goodbye to stubborn flab. The 4+2 Split is engineered with laser precision for fat annihilation. Each rep, each set, is a calculated strike against unwanted fat. Visualize a leaner you with every sweat drop. This isn’t mere exercise; it’s strategic fat warfare.
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All-Around Aesthetics
Why chase a single goal? Craft a comprehensive fit aesthetic. The spotlight is on the booty, but the rest of your physique won’t be left in the shadows. Toned arms, sculpted legs, and a strong core to complement that standout posterior. It’s a full-package deal.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Experience 4 targeted lifts (2 upper, 2 lower) paired with 2 conditioning days: 1 VO2 max and 1 zone 2. Elevate your fitness game comprehensively!
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Ditch the old PDFs. With our app, coaches & teams push you harder, know you deeply & keep your momentum high.
Equipment
Required
Barbell // Adjustable Bench // Dumbbells // Squat Rack
Recommended
Cable Machine // Abmat // Medicine Balls // Leg Extension Machine // Hamstring Curl Machine
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Sample Week
Week 1 of 6-week program
Sunday
Lower Day 1

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

Monday
Upper Day 1

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)

Tuesday
Conditioning Day 1

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

Wednesday
Lower Day 2

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

Thursday
Upper Day 2

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

Friday
Conditioning Day 2

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

Coach
coach-avatar 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.

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Unlock Elite Fitness Today!

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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FAQs
What if I don't have one of the recommended pieces of equipment?
Send us an email and we will help you with finding an appropriate substitution!
How long does each workout take?
It totally depends on how long you need to recover between sets but we try to keep the workouts to roughly 1 hour.
Can I repeat this program after I finish it?
Definitely! We encourage repeating. Week 1, with its lower volume, doubles as a recovery phase. Restart, follow the progressions, and achieve even better results!
What if I need help or have questions during the program?
Our interactive app allows you to reach out for support, and you'll be part of a motivating community eager to help.
Is this program suitable for beginners?
It's like jumping into the deep end before learning to swim! We suggest dipping your toes into some beginner workouts first. Once you're ready for a bigger splash, come on back!
4+2 Split: Full Body with Glute Focus and Conditioning