Tired of workout plans that take over your whole week? This is the split I actually follow: four days in the gym, three days to recover, and every muscle trained the right amount.

What you get:

• A 4-day weekly split: full legs, upper body, glutes and full body

• Every exercise with sets, reps, rest time and a form cue

• Swap options for every exercise if you don’t have access to the machines

• A weekly volume chart that shows how many hard sets each muscle gets

• A built-in log to track your weights and check off exercises on your phone

• Simple training rules for progressing, effort and rest, based on research on sets, reps and frequency

How it works:

Sunday is full legs. Monday is full upper body. Wednesday is glutes. Friday is a full-body day. Tuesday, Thursday and Saturday are for walking and recovery. Sessions run about 55 to 65 minutes, and each muscle group gets worked at least twice a week.

This is for you if...

You want to build strength and shape, especially in your legs and glutes

You want a clear plan you can stick to without spending hours in the gym

You have access to a gym with machines, dumbbells and a barbell (swap options are included if some equipment is missing)

Good to know

This is a self-guided program for healthy adults 18 and over. It is not medical advice, so check with your doctor before starting a new exercise program. Results vary and depend on your effort, nutrition, sleep and consistency.

Created by Vivian Stone, Stone Wellness Co.