Intermediate- 4 Day Split

Intermediate- 4 Day Split

Stronger for Life with Lauren

This program is for lifters ready to move beyond the basics. This intermediate program challenges you with smarter structure, higher volume, and intentional movement to build real strength. It’s designed to help you train with purpose, refine your form, and feel more at home in the gym—so you’re not just working out, you’re leveling up.
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Programmed training is the difference between real body composition changes and just going through the motions at the gym. This plan is built to be functional, efficient, and deliver results. It’s the exact approach I use in my own training

Goal:
Strength
Weight lifting
6 weeks program 4 days/week 60-90 mins
Level:
Intermediate
Goal:
Strength
Weight lifting
6 weeks program 4 days/week 60-90 mins
Level:
Intermediate
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About the program

The Intermediate training series is designed to take your progress further with a strategic focus on strength building, increased volume, and technique refinement. This program bridges the gap between beginner gains and advanced lifting by helping you lift heavier with confidence, move with purpose, and train with intention. You’ll build lean muscle, improve endurance, and master movement patterns through a structured split that balances intensity with recovery. Each workout is programmed to push your limits while reinforcing proper form—so you’re not just working harder, but smarter. Whether you're looking to get stronger, feel more confident in the gym, or level up your results, this phase is where everything starts to click. Expect a deeper understanding of your lifts, more time under tension, and workouts that challenge both your body and your mind.

    Workouts

    Lower Body- Quad Focus
    Lower Body- Quad Focus
    5.0
    2
    Lower Body, Gym, Intermediate, Legs, Strength
    Upper Body
    Upper Body
    5.0
    1
    Upper Body, Intermediate, Strength
    Lower Body- Glute/Hamstring Focus
    Lower Body- Glute/Hamstring Focus
    5.0
    1
    Lower Body, Glutes, Glutes, Strength, Legs, Intermediate
    Full Body Conditioning & Core
    Full Body Conditioning & Core
    5.0
    Full Body, Functional, Intermediate, Strength
    Lower Body- Quad Focus
    Lower Body- Quad Focus
    5.0
    Love this app!!! Every workout is challenging and I've had amazing results.
    Carrie
    Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
    Laura
    Clear, strightforward, focused workouts that are enjoyable and effective.
    Jess

    App Features

    Reminders
    Set workout reminders to stay on track!
    Tracking
    Track your progress and share it to Instagram
    Notes & Logging
    Track your weights, time, and reps. Take notes to capture your thoughts when working out
    Streaks
    Make sure you stay on track with your goals
    Favorites
    Save your favorite workouts with one tap
    Lifetime Access
    Once you purchase, you own the program forever!
    /images/landing/features/reminders.pngframe
    /images/landing/features/reminders.pngframe
    Reminders
    Set workout reminders to stay on track!
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    About Lauren Lidsky

    Wellness Strategist and Coach

    I'm a 45 year old wellness coach with a simple mission: to help people feel strong, energized, and confident in every phase of life. As a yoga teacher, PN1 nutritionist, and trainer, my focus is rooted in longevity. I believe strength training is one of the most powerful tools for HEALTH-span. Whether you're just starting out or seeking a challenge, I'm here to empower that journey!

    Frequently asked questions

    What makes this app different? How do I know it will work for me?
    If you haven’t had success with other workout apps in the past, it’s understandable to be skeptical. But with the right guidance, support, and fresh content, you can achieve the results you want. Instead of static programs or PDFs with no assistance, this platform offers dynamic, interactive workouts. New programs and instructional videos are added regularly to keep you motivated and engaged. Plus, if you ever need help, you can reach out directly for questions, feedback, or to share your progress!
    What Should I do for a Warm Up and Cool Down?
    Warm Up: World's Greatest Stretch, Arm Circles, Lunches, and Squats. On leg day do a few sets of banded walks. 10min walk optional. Cool Down: Stretch for 10min.

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