Lose weight
Build muscle
Shape & Strength
💪 Your Path to Definition & Strength
Shape & Strength is a holistic training program built on combining muscle growth, body definition, and functional strength development.
Perfect for anyone who wants to look not just strong but also athletic and fit.
🔥 What to Expect
- ●Intense strength training: Progressive workouts designed to increase your max strength and muscle mass.
- ●Sculpting isolation work: Targeted exercises for defined shoulders, arms, abs, legs, and glutes.
- ●Holistic training approach: A thoughtful balance of effort and recovery for sustainable results.
🧠 Training Concept: Upper-/Lower-Split
The Shape & Strength plan blends focused shaping and strength training in a 4-day split, training upper and lower body on separate days.
The goal is to build muscle mass, strength, and an aesthetic, athletic silhouette at the same time.
🗓 Split Logic
Day
Focus
1
Lower body
2
Upper body
3
Lower body
4
Upper body
➡️ Afterwards optionally add a rest day or an active recovery day (e.g. mobility, cardio, or stretching).
The program can be repeated continuously.
🧩 Flexible & Smart – Your Training, Your Rhythm
This upper/lower split is designed for ambitious athletes who want to train regularly - even daily - without sacrificing recovery.
By alternating upper and lower body, every muscle group gets enough time to recover.
A rest day every few days is recommended but not mandatory - the program adapts to your lifestyle and energy levels.
🏋️♀️ Who Is It For?
- ●💥 Advanced beginners to advanced athletes
- ●💪 People who want to become stronger and more aesthetic at the same time
- ●🏠 Ideal for gym or home gym training with free weights and standard equipment
🌟 Bottom Line
With Shape & Strength you get a program that blends strength, shape, and function in harmony - for a body that feels strong, defined, and full of energy. 🚀
Program content
Week 1
Week 2
Week 3
Week 4
