4 DAYS/WK
Workout 4 days a week
More energy, better posture, a stronger heart. Training that improves what matters outside the gym. 4 days allow more volume per muscle group without burning out.
Frequency
4 days / week
Sample routine
Strength-endurance
Prioritize clean execution and a full range of motion on every rep.
Session 1
Upper Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Push-ups | 3 | 10-12 | 60 s |
| Inverted Row (table) | 3 | 10-12 | 60 s |
| Bench Triceps Dips | 3 | 10-12 | 60 s |
| Plank | 3 | 30-45 s | 60 s |
| Superman | 3 | 30-45 s | 60 s |
Session 2
Lower Body & Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Glute Bridge | 3 | 10-12 | 60 s |
| Plank | 3 | 30-45 s | 60 s |
| Mountain Climbers | 3 | 10-12 | 60 s |
| Calf Raises | 3 | 10-12 | 60 s |
| Hollow Body Hold | 3 | 30-45 s | 60 s |
Session 3
Upper Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Superman | 3 | 30-45 s | 60 s |
| Mountain Climbers | 3 | 10-12 | 60 s |
| Pike Push-ups (shoulders) | 3 | 10-12 | 60 s |
| Hollow Body Hold | 3 | 30-45 s | 60 s |
| Push-ups | 3 | 10-12 | 60 s |
Session 4
Lower Body & Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Hollow Body Hold | 3 | 30-45 s | 60 s |
| Bodyweight Squat | 3 | 10-12 | 60 s |
| Lunges | 3 | 10-12 | 60 s |
| Glute Bridge | 3 | 10-12 | 60 s |
| Plank | 3 | 30-45 s | 60 s |
Warm up 5-10 min before starting and stretch afterward.
why it works
3 key reasons
Strength + endurance + mobility in the same week. The gains show outside the gym, not just inside.
No commute = no excuses. Consistency always beats the perfect routine you never do.
4 days doubles frequency per muscle group: more weekly stimulus without compromising rest.
free test · 2 minutes
This is the base version.
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