The Invested Intermediate: 4-Day Lower Body Lifting Plan (Apartment & College Gym Friendly)

Train smarter. Look stronger. Feel amazing.

This 8–12 week program is designed for those with 6+ months of strength training experience —specifically women—who want to build serious lower body and glute growth while maintaining a functional, balanced physique.

Custom built by a Certified Personal Trainer (IG: @mb.mv) and group strength coach with over 5+ years of personal lifting experience, I followed this split for 3+ years with amazing results!

WHO IS THIS FOR?

You’ve been training consistently for at least ~2-3x/week for 6+ months and are ready for more:

• You’ve nailed the basics—squats, hinges, presses, pulls—with solid form
• You’ve built a foundation of strength and coordination
• You’re ready to progressively overload, try new splits, and lift with more intention

Whether you're getting stronger to feel more confident, grow muscle, or simply love showing up for yourself in the gym, this is for you!

WHAT YOU NEED

You’ll need access to at least an apartment gym setup or a full gym setup:

• Dumbbells & bench (minimum)
• Smith machine and/or barbell (optional but ideal)
• Cable machine, leg curl/extension (recommended)

HOW IT WORKS

Train just 4x a week following a proven split:

Push • Pull • Quads/Glutes • Hamstrings/Glutes
Every day is strategically programmed to build strength, define muscle, and avoid burnout.

Stick with it for 8–12 weeks, with progressive overload and smart recovery built-in.

What You’ll Gain (with progressive overload & consistency)

• Stronger & more visibly muscular glutes & legs
• Functional full-body strength
• Confidence in your split, reps, and gym time
• A clear roadmap, no fluff, no guesswork

Start lifting with intention.
Feel the difference of a program made for you.

→ Buy now and get instant access to keep forever

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This guide is a result of hours of work, education, and creativity. Thank you for supporting small creators and respecting the work 🙏

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⚠️ Disclaimer

This program is intended for informational and educational purposes only and is designed for generally healthy individuals without known medical conditions, including but not limited to cardiovascular disease, joint injuries, or other physical limitations.

Always consult with a physician or qualified healthcare provider before beginning any new exercise program, especially if you have a history of medical conditions, injuries, or are currently taking medications.

By participating in this plan, you acknowledge and accept the risks of physical activity and agree that the creator is not liable for any injuries, health issues, or complications that may arise from following this program.

Listen to your body, prioritize safety, and modify exercises as needed. This guide does not replace professional, personalized medical or fitness advice.