Achieve a sculpted "Beach Body" by 2026 with this high-frequency 5-day split designed to build a powerful lower body and a lean, defined upper physique. By isolating lower body groups into dedicated quad and hamstring days, you maximize volume for glute growth while using targeted upper body sessions to enhance muscle tone without excessive bulk.

The 5-Day "Lower Focus & Upper Tone" Split

• Day 1: Glutes & Quads – Start the week with high-intensity compound movements like heavy back squats and leg presses to drive metabolic demand and lower body thickness.

• Day 2: Back – Focus on postural refinement and upper body width using lat pulldowns and seated rows. This creates the "V-taper" look that makes the waist appear smaller.

• Day 3: Chest & Triceps – Build definition in the upper chest and the back of the arms with incline presses and cable pushdowns.

• Day 4: Glutes & Hamstrings – Isolate the posterior chain with hip thrusts and Romanian deadlifts (RDLs) to lift the glutes and define the back of the legs.

• Day 5: Arms & Shoulders – Finish the week by "sculpting" the frame with lateral raises for rounded shoulders and isolation curls for arm definition.