Free personalized workout plan

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

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Equipment

Bands, Bench, Bodyweight, Dumbbell

Average Exertion

40%

Average Cardio Intensity

30%

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

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

Show More

Equipment

Bands, Bench, Bodyweight, Dumbbell

Avg Exertion

40%

Workout Type

Full Body

Avg Cardio Intensity

30%

Week 1



ExerciseSetsRepsRestNotes
1. Single-leg Hip Thrust3 sets5 reps60s
per leg
2. Diamond Pushup
Diamond Pushup
3 sets10 reps120s
3. 6 inch Leg Hold

No media available

3 sets20s120s
Hold it
4. Lateral Shuffle
Lateral Shuffle
3 sets20 reps120s

ExerciseSetsRepsRestNotes
1. Kneel to stand
Kneel to stand
3 sets10 reps120s
2. Yoga Push Up3 sets10 reps120s
3. Plank3 sets20s120s
4. Kick Sits
Kick Sits
3 sets20 reps120s

ExerciseSetsRepsRestNotes
1. Frog Squat
Frog Squat
3 sets10 reps120s
2. Bench Dip3 sets10 reps120s
wide
3. Bicycle Crunch3 sets30s120s
4. Squat Thrusts3 sets20 reps120s

Week 2



ExerciseSetsRepsRestNotes
1. Single-leg Hip Thrust3 sets6 reps60s
per leg
2. Diamond Pushup
Diamond Pushup
3 sets12 reps120s
3. 6 inch Leg Hold

No media available

3 sets30s120s
Hold it
4. Lateral Shuffle
Lateral Shuffle
3 sets25 reps120s

ExerciseSetsRepsRestNotes
1. Kneel to stand
Kneel to stand
3 sets12 reps120s
2. Yoga Push Up3 sets12 reps120s
3. Plank3 sets30s120s
4. Kick Sits
Kick Sits
3 sets25 reps120s

ExerciseSetsRepsRestNotes
1. Frog Squat
Frog Squat
3 sets12 reps120s
2. Bench Dip3 sets12 reps120s
wide
3. Bicycle Crunch3 sets30s120s
4. Squat Thrusts3 sets25 reps120s

Week 3



ExerciseSetsRepsRestNotes
1. Single-leg Hip Thrust4 sets6 reps60s
per leg
2. Diamond Pushup
Diamond Pushup
4 sets12 reps120s
3. 6 inch Leg Hold

No media available

4 sets30s120s
Hold it
4. Lateral Shuffle
Lateral Shuffle
4 sets25 reps120s

ExerciseSetsRepsRestNotes
1. Kneel to stand
Kneel to stand
4 sets12 reps120s
2. Yoga Push Up4 sets12 reps120s
3. Plank4 sets30s120s
4. Kick Sits
Kick Sits
4 sets25 reps120s

ExerciseSetsRepsRestNotes
1. Frog Squat
Frog Squat
4 sets12 reps120s
2. Bench Dip4 sets12 reps120s
wide
3. Bicycle Crunch4 sets30s120s
4. Squat Thrusts4 sets25 reps120s

Week 4



ExerciseSetsRepsRestNotes
1. Single-leg Hip Thrust4 sets6 reps90s
per leg
2. Diamond Pushup
Diamond Pushup
4 sets12 reps90s
3. 6 inch Leg Hold

No media available

4 sets30s90s
Hold it
4. Lateral Shuffle
Lateral Shuffle
4 sets25 reps90s

ExerciseSetsRepsRestNotes
1. Kneel to stand
Kneel to stand
4 sets12 reps90s
2. Yoga Push Up4 sets12 reps90s
3. Plank4 sets30s90s
4. Kick Sits
Kick Sits
4 sets25 reps90s

ExerciseSetsRepsRestNotes
1. Frog Squat
Frog Squat
4 sets12 reps120s
2. Bench Dip4 sets12 reps120s
wide
3. Bicycle Crunch4 sets30s120s
4. Squat Thrusts4 sets25 reps120s

Week 5



ExerciseSetsRepsRestNotes
1. Single-leg Hip Thrust4 sets8 reps90s
per leg
2. Diamond Pushup
Diamond Pushup
4 sets16 reps90s
3. 6 inch Leg Hold

No media available

4 sets40s90s
Hold it
4. Lateral Shuffle
Lateral Shuffle
4 sets30 reps90s

ExerciseSetsRepsRestNotes
1. Kneel to stand
Kneel to stand
4 sets16 reps90s
2. Yoga Push Up4 sets16 reps90s
3. Plank4 sets40s90s
4. Kick Sits
Kick Sits
4 sets30 reps90s

ExerciseSetsRepsRestNotes
1. Frog Squat
Frog Squat
4 sets16 reps90s
2. Bench Dip4 sets16 reps90s
wide
3. Bicycle Crunch4 sets50s90s
4. Squat Thrusts4 sets30 reps90s

Week 6



ExerciseSetsRepsRestNotes
1. Single-leg Hip Thrust4 sets10 reps90s
per leg
2. Diamond Pushup
Diamond Pushup
4 sets20 reps90s
3. 6 inch Leg Hold

No media available

4 sets50s90s
Hold it
4. Lateral Shuffle
Lateral Shuffle
4 sets35 reps90s

ExerciseSetsRepsRestNotes
1. Kneel to stand
Kneel to stand
4 sets20 reps90s
2. Yoga Push Up4 sets20 reps90s
3. Plank4 sets50s90s
4. Kick Sits
Kick Sits
4 sets35 reps90s

ExerciseSetsRepsRestNotes
1. Frog Squat
Frog Squat
4 sets20 reps90s
2. Bench Dip4 sets20 reps90s
wide
3. Bicycle Crunch4 sets50s90s
4. Squat Thrusts4 sets35 reps90s

Date Created: 3/27/20, 7:22 AM


Last Updated: 9/12/20, 9:37 PM

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