GENERAL HEALTH · 4 DAYS/WK · AT HOME

Workout to improve general health 4 days a week at home

More energy, better posture, a stronger heart. Training that improves what matters outside the gym. No equipment, no commute. 4 days allow more volume per muscle group without burning out.

Goal
General health
Frequency
4 days / week
Where
At home
Sample routine

Strength-endurance

Prioritize clean execution and a full range of motion on every rep.

Session 1
Upper Body
Strength-endurance
Exercise Sets Reps Rest
Push-ups 3 10-12 60 s
Chair Triceps Dips 3 10-12 60 s
Plank 3 30-45 s 60 s
Burpees 3 10-12 60 s
Mountain Climbers 3 10-12 60 s
Session 2
Lower Body & Core
Strength-endurance
Exercise Sets Reps Rest
Glute Bridge 3 10-12 60 s
Plank 3 30-45 s 60 s
Burpees 3 10-12 60 s
Mountain Climbers 3 10-12 60 s
Calf Raises 3 10-12 60 s
Session 3
Upper Body
Strength-endurance
Exercise Sets Reps Rest
Mountain Climbers 3 10-12 60 s
Superman 3 30-45 s 60 s
Pike Push-ups 3 10-12 60 s
Inverted Row (under a table) 3 10-12 60 s
Push-ups 3 10-12 60 s
Session 4
Lower Body & Core
Strength-endurance
Exercise Sets Reps Rest
Calf Raises 3 10-12 60 s
Squats 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.
Yours is better.

This routine knows nothing about you. Yours does: your exact level, your equipment, your schedule, your limitations. 13 questions and you generate it free.

Create my personalized routine →
100% free · No sign-up