Premium Plan

Home Strength & Conditioning — 4 Day

An eight-week, four-day home strength and conditioning plan using dumbbells and a resistance band for a more challenging progression.

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Plan Overview

GoalAll goals

LevelIntermediate

LocationHome

32 scheduled workouts8 weeks · 4 days/week · 40 min/workout

3 guidance resources included

About This Workout Plan

A unisex intermediate home program for customers ready for more demanding training without relying on a commercial gym. A pair of adjustable dumbbells and a resistance band are recommended. The split uses two upper and two lower-focused sessions with progressive overload, unilateral work, carries, core training and short conditioning finishers. It can improve strength and muscular fitness at home, but is not positioned as a replacement for a fully equipped hypertrophy-focused gym program.