4-Day Home Workout Plan

By Christopher Stone

Experience

Beginner (1-2 years)

Days per week

4 days

Time

54 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)

Gain Strength (Female | Male)

Increase Stamina (Female | Male)

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 card

Source

myworkouts

Equipment

Bands, Bench, Bodyweight, Dumbbell

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

54 minutes

Genders

Female, Male

Days per week

4 days

Goals

Build Muscle (Female | Male)

Gain Strength (Female | Male)

Increase Stamina (Female | Male)

Description

Equipment

Bands, Bench, Bodyweight, Dumbbell

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Muscle Group(s): None...

Day 2: Muscle Group(s): None...

Day 3: Muscle Group(s): None...

Day 4: Muscle Group(s): None...

Day 5: Rest

Day 6: Rest

Day 7: Rest

Next Week

Week 1

Day 1

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Exercise	Sets	Reps	Rest	Notes
1. Single-leg Hip Thrust Single Leg Hip Thrusts by Avid Fitness	3 sets	5 reps	60s	per leg
2. Diamond Pushup ▶	3 sets	10 reps	120s
3. 6 inch Leg Hold No media available	3 sets	20s	120s	Hold it
4. Lateral Shuffle ▶	3 sets	20 reps	120s

Day 2

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Exercise	Sets	Reps	Rest	Notes
1. Sumo Squat (Bodyweight) Sumo Squat with Bodyweight by FAQ Fitness Podcast	3 sets	10 reps	120s
2. Banded Tricep Extension Banded Triceps Extension by ZOAR Fitness	3 sets	10 reps	120s	Or you can do it w/out the bands
3. Russian Twist ▶	3 sets	10 reps	120s
4. Mountain Climber How to Do Mountain Climbers Properly - Great Core Exercise for Beginners by Fit Father Project - Fitness For Busy Fathers	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 Yoga Push-up by joshrenkens	3 sets	10 reps	120s
3. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	20s	120s
4. Kick Sits ▶	3 sets	20 reps	120s

Day 4

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Exercise	Sets	Reps	Rest	Notes
1. Frog Squat ▶	3 sets	10 reps	120s
2. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	3 sets	10 reps	120s	wide
3. Bicycle Crunch Bicycle Crunches by Avid Fitness	3 sets	30s	120s
4. Squat Thrusts Squat Thrusts by Bootcamp Ideas	3 sets	20 reps	120s

Week 2

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Single-leg Hip Thrust Single Leg Hip Thrusts by Avid Fitness	3 sets	6 reps	60s	per leg
2. Diamond Pushup ▶	3 sets	12 reps	120s
3. 6 inch Leg Hold No media available	3 sets	30s	120s	Hold it
4. Lateral Shuffle ▶	3 sets	25 reps	120s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Sumo Squat (Bodyweight) Sumo Squat with Bodyweight by FAQ Fitness Podcast	3 sets	12 reps	120s
2. Banded Tricep Extension Banded Triceps Extension by ZOAR Fitness	3 sets	12 reps	120s	Or you can do it w/out the bands
3. Russian Twist ▶	3 sets	12 reps	120s
4. Mountain Climber How to Do Mountain Climbers Properly - Great Core Exercise for Beginners by Fit Father Project - Fitness For Busy Fathers	3 sets	25 reps	120s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1. Kneel to stand ▶	3 sets	12 reps	120s
2. Yoga Push Up Yoga Push-up by joshrenkens	3 sets	12 reps	120s
3. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	30s	120s
4. Kick Sits ▶	3 sets	25 reps	120s

Day 4

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Frog Squat ▶	3 sets	12 reps	120s
2. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	3 sets	12 reps	120s	wide
3. Bicycle Crunch Bicycle Crunches by Avid Fitness	3 sets	30s	120s
4. Squat Thrusts Squat Thrusts by Bootcamp Ideas	3 sets	25 reps	120s

Week 3

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Single-leg Hip Thrust Single Leg Hip Thrusts by Avid Fitness	4 sets	6 reps	60s	per leg
2. Diamond Pushup ▶	4 sets	12 reps	120s
3. 6 inch Leg Hold No media available	4 sets	30s	120s	Hold it
4. Lateral Shuffle ▶	4 sets	25 reps	120s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Sumo Squat (Bodyweight) Sumo Squat with Bodyweight by FAQ Fitness Podcast	4 sets	12 reps	120s
2. Banded Tricep Extension Banded Triceps Extension by ZOAR Fitness	4 sets	12 reps	120s	Or you can do it w/out the bands
3. Russian Twist ▶	4 sets	12 reps	120s
4. Mountain Climber How to Do Mountain Climbers Properly - Great Core Exercise for Beginners by Fit Father Project - Fitness For Busy Fathers	4 sets	25 reps	120s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1. Kneel to stand ▶	4 sets	12 reps	120s
2. Yoga Push Up Yoga Push-up by joshrenkens	4 sets	12 reps	120s
3. Plank The Core-Training Workout: Plank by ExperienceLifeMag	4 sets	30s	120s
4. Kick Sits ▶	4 sets	25 reps	120s

Day 4

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Frog Squat ▶	4 sets	12 reps	120s
2. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	4 sets	12 reps	120s	wide
3. Bicycle Crunch Bicycle Crunches by Avid Fitness	4 sets	30s	120s
4. Squat Thrusts Squat Thrusts by Bootcamp Ideas	4 sets	25 reps	120s

Week 4

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Single-leg Hip Thrust Single Leg Hip Thrusts by Avid Fitness	4 sets	6 reps	90s	per leg
2. Diamond Pushup ▶	4 sets	12 reps	90s
3. 6 inch Leg Hold No media available	4 sets	30s	90s	Hold it
4. Lateral Shuffle ▶	4 sets	25 reps	90s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Sumo Squat (Bodyweight) Sumo Squat with Bodyweight by FAQ Fitness Podcast	4 sets	12 reps	90s
2. Banded Tricep Extension Banded Triceps Extension by ZOAR Fitness	4 sets	12 reps	90s	Or you can do it w/out the bands
3. Russian Twist ▶	4 sets	12 reps	90s
4. Mountain Climber How to Do Mountain Climbers Properly - Great Core Exercise for Beginners by Fit Father Project - Fitness For Busy Fathers	4 sets	25 reps	90s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1. Kneel to stand ▶	4 sets	12 reps	90s
2. Yoga Push Up Yoga Push-up by joshrenkens	4 sets	12 reps	90s
3. Plank The Core-Training Workout: Plank by ExperienceLifeMag	4 sets	30s	90s
4. Kick Sits ▶	4 sets	25 reps	90s

Day 4

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Frog Squat ▶	4 sets	12 reps	120s
2. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	4 sets	12 reps	120s	wide
3. Bicycle Crunch Bicycle Crunches by Avid Fitness	4 sets	30s	120s
4. Squat Thrusts Squat Thrusts by Bootcamp Ideas	4 sets	25 reps	120s

Week 5

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Single-leg Hip Thrust Single Leg Hip Thrusts by Avid Fitness	4 sets	8 reps	90s	per leg
2. Diamond Pushup ▶	4 sets	16 reps	90s
3. 6 inch Leg Hold No media available	4 sets	40s	90s	Hold it
4. Lateral Shuffle ▶	4 sets	30 reps	90s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Sumo Squat (Bodyweight) Sumo Squat with Bodyweight by FAQ Fitness Podcast	4 sets	16 reps	90s
2. Banded Tricep Extension Banded Triceps Extension by ZOAR Fitness	4 sets	16 reps	90s	Or you can do it w/out the bands
3. Russian Twist ▶	4 sets	16 reps	90s
4. Mountain Climber How to Do Mountain Climbers Properly - Great Core Exercise for Beginners by Fit Father Project - Fitness For Busy Fathers	4 sets	30 reps	90s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1. Kneel to stand ▶	4 sets	16 reps	90s
2. Yoga Push Up Yoga Push-up by joshrenkens	4 sets	16 reps	90s
3. Plank The Core-Training Workout: Plank by ExperienceLifeMag	4 sets	40s	90s
4. Kick Sits ▶	4 sets	30 reps	90s

Day 4

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Frog Squat ▶	4 sets	16 reps	90s
2. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	4 sets	16 reps	90s	wide
3. Bicycle Crunch Bicycle Crunches by Avid Fitness	4 sets	50s	90s
4. Squat Thrusts Squat Thrusts by Bootcamp Ideas	4 sets	30 reps	90s

Week 6

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Single-leg Hip Thrust Single Leg Hip Thrusts by Avid Fitness	4 sets	10 reps	90s	per leg
2. Diamond Pushup ▶	4 sets	20 reps	90s
3. 6 inch Leg Hold No media available	4 sets	50s	90s	Hold it
4. Lateral Shuffle ▶	4 sets	35 reps	90s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Sumo Squat (Bodyweight) Sumo Squat with Bodyweight by FAQ Fitness Podcast	4 sets	20 reps	90s
2. Banded Tricep Extension Banded Triceps Extension by ZOAR Fitness	4 sets	20 reps	90s	Or you can do it w/out the bands
3. Russian Twist ▶	4 sets	20 reps	90s
4. Mountain Climber How to Do Mountain Climbers Properly - Great Core Exercise for Beginners by Fit Father Project - Fitness For Busy Fathers	4 sets	35 reps	90s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1. Kneel to stand ▶	4 sets	20 reps	90s
2. Yoga Push Up Yoga Push-up by joshrenkens	4 sets	20 reps	90s
3. Plank The Core-Training Workout: Plank by ExperienceLifeMag	4 sets	50s	90s
4. Kick Sits ▶	4 sets	35 reps	90s

Day 4

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Frog Squat ▶	4 sets	20 reps	90s
2. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	4 sets	20 reps	90s	wide
3. Bicycle Crunch Bicycle Crunches by Avid Fitness	4 sets	50s	90s
4. Squat Thrusts Squat Thrusts by Bootcamp Ideas	4 sets	35 reps	90s

4-Day Home Workout Plan

Workout Overview

Week 1

Week 1

Day 1

Day 2

Day 3

Day 4

Week 2

Day 1

Day 2

Day 3

Day 4

Week 3

Day 1

Day 2

Day 3

Day 4

Week 4

Day 1

Day 2

Day 3

Day 4

Week 5

Day 1

Day 2

Day 3

Day 4

Week 6

Day 1

Day 2

Day 3

Day 4

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