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4-Day Home Workout Plan

By Christopher Stone

Experience
Intermediate (2-3 years)
Time
36 minutes/day | 4 days/week | 6 weeks
Good for
Build Muscle, Gain Strength, Increase Stamina
Equipment
Flat Bench, Bodyweight, Loop Bands, 1 x Dumbbell
Statistics
Average Cardio Intensity
30%
Average Exertion
40%
Description

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.

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Workout Overview

Week 1

Day 1: Full Body

Day 2: Full Body

Day 3: Push

Day 4: Push

Day 5: Rest

Day 6: Rest

Day 7: Rest


Full Body

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Single-leg Hip Thrust demonstrationPlay Single-leg Hip Thrust demonstration
1. Single-leg Hip Thrust
3 sets, 5 reps, (rest 60s)
per leg
Time between exercises: 60s
Show Alternative Exercises
Diamond Pushup demonstrationPlay Diamond Pushup demonstration
2. Diamond Pushup
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
6 inch Leg Hold demonstrationPlay 6 inch Leg Hold demonstration
3. 6 inch Leg Hold
3 sets, 20s, (rest 120s)
Hold it
Time between exercises: 60s
Show Alternative Exercises
Lateral Shuffle demonstrationPlay Lateral Shuffle demonstration
4. Lateral Shuffle
3 sets, 20 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises

Full Body

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Sumo Squat (Bodyweight) demonstrationPlay Sumo Squat (Bodyweight) demonstration
1. Sumo Squat (Bodyweight)
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Banded Tricep Extension demonstrationPlay Banded Tricep Extension demonstration
2. Banded Tricep Extension
3 sets, 10 reps, (rest 120s)
Or you can do it w/out the bands
Time between exercises: 60s
Show Alternative Exercises

No media available

3. Russian Twist
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Mountain Climber demonstrationPlay Mountain Climber demonstration
4. Mountain Climber
3 sets, 20 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises

Push

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Kneel to stand demonstrationPlay Kneel to stand demonstration
1. Kneel to stand
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Yoga Push Up demonstrationPlay Yoga Push Up demonstration
2. Yoga Push Up
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
3. Plank
3 sets, 20s, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Kick Sits▶
4. Kick Sits
3 sets, 20 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises

Push

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Frog Squat demonstrationPlay Frog Squat demonstration
1. Frog Squat
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Bench Dip demonstrationPlay Bench Dip demonstration
2. Bench Dip
3 sets, 10 reps, (rest 120s)
wide
Time between exercises: 60s
Show Alternative Exercises
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
3. Bicycle Crunch
3 sets, 30s, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Squat Thrusts demonstrationPlay Squat Thrusts demonstration
4. Squat Thrusts
3 sets, 20 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 3/27/2020, UTC


Last Updated: 9/12/2020, UTC

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