4 Day Slim Thiccck Workout Routine: Grow a juicy 🍑

When it comes to sculpting your dream physique, finding the right balance between strength and muscle definition is key.

For many women, the goal is to build a toned upper body without adding bulk, while creating a fuller, more defined lower body—especially in the glutes.

To achieve this balance, it’s important to focus on both your workout strategy and your nutrition.

Here a workout routine I use to help me tone my upper body while building muscle in my lower body.

✨4 - Day Lower & Upper Body Workout Split✨

🍑Monday Day 1: Quads & Glutes

✔️Barbell Back Squats – 4 sets of 8-10 reps

✔️Walking Lunges – 3 sets of 12 reps per leg

✔️Bulgarian Split Squats – 3 sets of 10 reps per leg

✔️Leg Press (Feet High and Wide for Glutes) – 3 sets of 10-12 reps

✔️Cable Pull-Throughs – 3 sets of 12-15 reps

✔️Glute Kickbacks (Cable or Machine) – 4 sets of 15 reps per leg

💪Tuesday Day 2 - Upper Body Workout (Emphasis on Back and Shoulders)

✅Mid/Lower Back

✔️Bent Over Rows – 4 sets of 10 reps

✔️Lat Pulldowns – 4 sets of 10-12 reps

✔️Single-Arm Dumbbell Rows – 3 sets of 10 reps per arm

✅Upper Back

✔️Face Pulls – 3 sets of 12-15 reps

✅Shoulders

✔️Dumbbell Shoulder Press – 3 sets of 12 reps

✔️Lateral Raises – 3 sets of 15 reps

✔️Triceps

✔️Tricep Dips (Bodyweight or Weighted) – 4 sets of 12 reps

✔️Overhead Tricep Extensions – 3 sets of 12 reps

🍑Wednesday Day 3: Hamstrings & Glutes

✔️Romanian Deadlifts – 4 sets of 8-10 reps

✔️Sumo Deadlifts – 4 sets of 6-8 reps

✔️Hamstring Curls (Machine) – 3 sets of 12 reps

✔️Hip Thrusts (Barbell or Smith Machine) – 4 sets of 10-12 reps

✔️Step-Ups (Weighted) – 3 sets of 10 reps per leg

✔️Glute Bridges – 4 sets of 12-15 reps

🍑Saturday Day 4: Calves & Glutes

✔️Calf Raises (Smith Machine or Seated) – 5 sets of 15 reps

✔️Standing Calf Raises (Bodyweight or Weighted) – 4 sets of 12-15 reps

✔️Hip Thrusts (Resistance Bands or Weighted) – 4 sets of 12 reps

✔️Frog Pumps – 4 sets of 15 reps

✔️Cable Kickbacks – 4 sets of 15 reps per leg

✔️Donkey Kicks (Bodyweight or Resistance Bands) – 3 sets of 12-15 reps per leg

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✨7 Days of Low-Calorie, High-Protein Meals✨

✅Day 1:

⛅️Breakfast: Scrambled eggs with spinach and feta

🌤️Lunch: Grilled chicken salad with mixed greens and balsamic vinaigrette

🌙Dinner: Baked salmon with steamed broccoli and quinoa

✅Day 2:

⛅️Breakfast: Greek yogurt with chia seeds, berries, and a drizzle of honey

🌤️Lunch: Turkey lettuce wraps with avocado and cucumber

🌙Dinner: Grilled steak with sweet potatoes and asparagus

✅Day 3:

⛅️Breakfast: Protein smoothie with almond milk, protein powder, spinach, and banana

🌤️Lunch: Quinoa and black bean salad with a squeeze of lime

🌙Dinner: Shrimp stir-fry with cauliflower rice and mixed veggies

✅Day 4:

⛅️Breakfast: Cottage cheese with pineapple and walnuts

🌤️Lunch: Grilled chicken and roasted vegetable bowl

🌙Dinner: Seared tuna with green beans and a side of mashed cauliflower

✅Day 5:

⛅️Breakfast: Egg white omelet with bell peppers and turkey bacon

🌤️Lunch: Grilled salmon on a bed of arugula and cherry tomatoes

🌙Dinner: Zucchini noodles with ground turkey marinara

✅Day 6:

⛅️Breakfast: Protein pancakes topped with almond butter and blueberries

🌤️Lunch: Turkey burger (lettuce bun) with avocado and a side of roasted Brussels sprouts

🌙Dinner: Chicken stir-fry with snap peas and carrots

✅Day 7:

⛅️Breakfast: High-protein oatmeal with chia seeds, almond butter, and cinnamon

🌤️Lunch: Grilled shrimp salad with avocado and cucumber

🌙Dinner: Stuffed bell peppers with ground chicken and quinoa

I hope this post will help you achieve the perfect balance between a toned, slim upper body and strong, sculpted glutes.

Remember to pair your efforts with nutrient-dense, high-protein meals to fuel your progress and keep you energized!

Xo,

Cha

⏳✨

@Lemon8 Fitness

@Lemon8 Food

@Feature Guide

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