Free personalized workout plan

4-Day Home Workout Plan

By Christopher Stone

Experience
Beginner (1-2 years)
Time
54 minutes/day | 4 days/week | 6 weeks
Good for
Build Muscle, Gain Strength, Increase Stamina
Equipment
Bands, Bench, Bodyweight, 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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Single-leg Hip Thrust demonstrationPlay Single-leg Hip Thrust demonstration
3 sets, 5 reps, (rest 60s)
per leg
Show Alternative Exercises
Diamond Pushup demonstrationPlay Diamond Pushup demonstration
3 sets, 10 reps, (rest 120s)
Show Alternative Exercises

No media available

3 sets, 20s, (rest 120s)
Hold it
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Lateral Shuffle
3 sets, 20 reps, (rest 120s)
Show Alternative Exercises

Sumo Squat (Bodyweight) demonstrationPlay Sumo Squat (Bodyweight) demonstration
3 sets, 10 reps, (rest 120s)
Show Alternative Exercises
Banded Tricep Extension demonstrationPlay Banded Tricep Extension demonstration
3 sets, 10 reps, (rest 120s)
Or you can do it w/out the bands
Show Alternative Exercises
Russian Twist
3 sets, 10 reps, (rest 120s)
Show Alternative Exercises
Mountain Climber demonstrationPlay Mountain Climber demonstration
3 sets, 20 reps, (rest 120s)
Show Alternative Exercises

Kneel to stand
3 sets, 10 reps, (rest 120s)
Show Alternative Exercises
Yoga Push Up demonstrationPlay Yoga Push Up demonstration
3 sets, 10 reps, (rest 120s)
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
3 sets, 20s, (rest 120s)
Show Alternative Exercises
Kick Sits
3 sets, 20 reps, (rest 120s)
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Frog Squat demonstrationPlay Frog Squat demonstration
3 sets, 10 reps, (rest 120s)
Show Alternative Exercises
Bench Dip demonstrationPlay Bench Dip demonstration
3 sets, 10 reps, (rest 120s)
wide
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Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
3 sets, 30s, (rest 120s)
Show Alternative Exercises
Squat Thrusts demonstrationPlay Squat Thrusts demonstration
3 sets, 20 reps, (rest 120s)
Show Alternative Exercises

Date Created: 3/27/2020, UTC


Last Updated: 9/12/2020, UTC

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