4-Day Home Workout Plan

By Christopher Stone

	Intermediate (2-3 years)
	45 minutes/day \| 4 days/week \| 6 weeks
	Build Muscle, Gain Strength, Increase Stamina
	Flat Bench, Bodyweight, Loop Bands, 1 x Dumbbell Show More

Average Exertion

Average Cardio Intensity

The 4-Day Home Workout Plan program follows the same structure as the 3-day plan. It runs for 6-weeks in total and each workout focuses on four exercises - one lower, one upper, one core, and one cardio exercise. To ensure that progress is made, it is important that the workout gradually increase in intensity. To add intensity, weeks two, five, and six utilizes an increase in the number of reps per exericse, week three adds an additional set and week four reduces the rest time.

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
1.Single-leg Hip Thrust See Exercise Notes	3 sets	5 reps	60s
2.Diamond Pushup	3 sets	10 reps	120s
3.6 inch Leg Hold See Exercise Notes	3 sets	20s	120s
4.Lateral Shuffle	3 sets	20 reps	120s

Day 2

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Exercise	Sets	Reps	Rest
1.Sumo Squat (Bodyweight)	3 sets	10 reps	120s
2.Banded Tricep Extension See Exercise Notes	3 sets	10 reps	120s
3.Russian Twist	3 sets	10 reps	120s
4.Mountain Climber	3 sets	20 reps	120s

Day 3

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Exercise	Sets	Reps	Rest
1.Kneel to stand	3 sets	10 reps	120s
2.Yoga Push Up	3 sets	10 reps	120s
3.Plank	3 sets	20s	120s
4.Side Kick Through	3 sets	20 reps	120s

Day 4

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Exercise	Sets	Reps	Rest
1.Frog Squat	3 sets	10 reps	120s
2.Bench Dip See Exercise Notes	3 sets	10 reps	120s
3.Bicycle Crunch	3 sets	30s	120s
4.Squat Thrusts	3 sets	20 reps	120s

Date Created: 3/27/2020, UTC

Last Updated: 9/12/2020, UTC

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