The Lift & Sculpt Program has a 4-day training split:

Weeks 1-8:

Monday: Lower Body & Core Strength (Focus: Squat Strength, Glutes, Quads, Hamstrings & Core) & LISS Cardio

Wednesday: Upper Body & Core Strength (Focus: Upper Body Strength, Back, Shoulders, Arms & Core) & LISS Cardio

Friday: Lower Body & Core Strength (Focus: Deadlift Pattern Strength, Quads, Glutes & Hamstrings) & LISS Cardio

Saturday: Upper Body & Core Strength (Focus: Back, Shoulders, Arms & Core) & LISS Cardio