This 4 week workout plan is not going to be easy, but it will be fun! Nothing is exactly the same. Your body will be guessing the whole time, which means the results will continue to keep coming! With this plan, just get in and get it done. Don’t worry about being perfect. Progress>Perfection.
GET THE PRINTABLE WORKOUT PLAN HERE!
The Plan: Attempt, Practice, Build
Day 1
| Exercises | Set #1 | Set #2 | Set #3 | ||
| Squat: 3 sets of 12 reps | |||||
| Circuit 1: 4 Rounds for Time | |||||
| Bosu Ball Squat: 10 reps | |||||
| Kettlebell Swing: 12 reps | |||||
| Push-Up: 8 reps | |||||
| Jumping Jack: 20 reps | |||||
| Circuit 2: 3 Rounds for Time | |||||
| Lying Leg Raises: 10 reps | |||||
| Plank: 30 seconds | |||||
| Crunch: 10 reps | |||||
Circuit 1 Time:
Circuit 2 Time
Day 2
| Exercises | Set #1 | Set #2 | Set #3 | ||
| Bench Press: 3 sets of 12 reps | |||||
| Circuit 1: 4 Rounds for Time | |||||
| Dumbbell Pull Over: 10 reps | |||||
| Dumbbell Curl: 12 reps | |||||
| Overhead Triceps Extension: 8 reps | |||||
| Burpee: 10 reps | |||||
| Circuit 2: 3 Rounds for Time | |||||
| Medicine Ball Russian Twist: 10 reps | |||||
| Lateral Raises: 30 seconds | |||||
| Mountain Climber: 10 reps | |||||
Circuit 1 Time:
Circuit 2 Time:
Day 3
REST DAY
Day 4
| Exercises | Set #1 | Set #2 | Set #3 | ||
| Deadlift: 3 sets of 12 reps | |||||
| Circuit 1: 4 Rounds for Time | |||||
| Stiff Leg Dumbbell Deadlift: 10 reps | |||||
| Reverse Lunge: 12 reps each leg | |||||
| Triceps Dips: 8 reps | |||||
| Box Jumps: 20 reps | |||||
| Circuit 2: 3 Rounds for Time | |||||
| Oblique Crunch: 10 reps each side | |||||
| Side Plank: 20 seconds each side | |||||
| Superman: 10 reps | |||||
Circuit 1 Time:
Circuit 2 Time:
Day 5
| Exercises | Set #1 | Set #2 | Set #3 | ||
| Push Press: 3 sets of 12 reps | |||||
| Circuit 1: 4 Rounds for Time | |||||
| Bent Over Dumbbell Row: 10 reps | |||||
| Jump Squats: 12 reps | |||||
| Push-Up: 8 reps | |||||
| Circuit 2: 2 Rounds for Time | |||||
| Burpees: 20 reps | |||||
| Hollow Hold: 20 seconds | |||||
| KB Swings: 10 reps | |||||
Circuit 1 Time:
Circuit 2 Time:
Day 6
REST DAY
Day 7
| Exercises | Set #1 | Set #2 | Set #3 | |
| Front Squat: 3 sets of 12 reps | ||||
| Circuit 1: AMRAP 12 minutes | ||||
| Bosu Ball Split Squat: 10 reps per leg | ||||
| Kettlebell Swing: 12 reps | ||||
| Triceps Dips: 8 reps | ||||
| Goblet Squat: 20 reps | ||||
Number of Rounds Completed:
Day 8
| Exercises | Set #1 | Set #2 | Set #3 | ||
| Bench Press: 3 sets of 10 reps | |||||
| Circuit 1: 4 Rounds for Time | |||||
| Dumbbell Incline Bench Press: 10 reps | |||||
| Jumping Jacks: 30 reps | |||||
| DB Military Press: 8 reps | |||||
| Mountain Climber: 20 reps | |||||
| Circuit 2: 3 Rounds for Time | |||||
| Bicycle Crunch: 10 reps per side | |||||
| Plank: 30 seconds | |||||
| Swimmer: 30 seconds | |||||
Circuit 1 Time:
Circuit 2 Time:
Day 9
REST DAY
Day 10
| Exercises | Set #1 | Set #2 | Set #3 | |
| Deadlift: 3 sets of 10 reps | ||||
| Circuit 1: AMRAP 15 Minutes | ||||
| Single Leg Still Leg Deadlift: 8 reps per leg | ||||
| Bodyweight Squat: 15 reps | ||||
| Push-Up: 8 reps | ||||
| Burpee: 5 reps | ||||
Number of Rounds Completed:
Day 11
| Exercises | Set #1 | Set #2 | Set #3 | ||
| Push Press: 3 sets of 10 reps | |||||
| Circuit 1: 3 Rounds for Time | |||||
| Dumbbell Lateral Raise: 10 reps | |||||
| Dumbbell Front Raise: 10 reps | |||||
| Dumbbell Rear Delt Raise: 10 reps | |||||
| Kettlebell Swing: 20 reps | |||||
| Circuit 2: 4 Rounds for Time | |||||
| Lying Leg Raises: 10 reps | |||||
| Crunch: 10 reps | |||||
| Bicycle Crunch: 10 reps | |||||
| Russian Twist: 10 reps | |||||
Circuit 1 Time:
Circuit 2 Time:
Day 12
REST DAY
Day 13
| Exercises | Set #1 | Set #2 | Set #3 | ||
| Squat: 3 sets of 10 reps | |||||
| Circuit 1: 5 Rounds for Time | |||||
| Box Jumps: 10 reps | |||||
| Single Leg KB Deadlift: 8 reps per leg | |||||
| Surrenders: 3 reps per side | |||||
| Circuit 2: 2 Rounds for Time | |||||
| Jump Rope: 20 Reps | |||||
| Hanging Knee Raises: 8 reps | |||||
Circuit 1 Time:
Circuit 2 Time:
Day 14
| Exercises | Set #1 | Set #2 | Set #3 | ||
| Bench Press: 3 sets of 8 reps | |||||
| Circuit 1: 4 Rounds for Time | |||||
| Dumbbell Pull Over: 10 reps | |||||
| Dumbbell Curl: 12 reps | |||||
| Overhead Triceps Extension: 8 reps | |||||
| Burpee: 10 reps | |||||
| Circuit 2: 3 Rounds for Time | |||||
| Medicine Ball Russian Twist: 10 reps | |||||
| Lateral Raises: 30 seconds | |||||
| Mountain Climber: 10 reps | |||||
Circuit 1 Time:
Circuit 2 Time:
Day 15
REST DAY
Day 16
| Exercises | Set #1 | Set #2 | Set #3 | ||
| Deadlift: 3 sets of 8 reps | |||||
| Circuit 1: 4 Rounds for Time | |||||
| Stiff Leg Dumbbell Deadlift: 10 reps | |||||
| Reverse Lunge: 12 reps each leg | |||||
| Triceps Dips: 8 reps | |||||
| Box Jumps: 20 reps | |||||
| Circuit 2: 3 Rounds for Time | |||||
| Oblique Crunch: 10 reps each side | |||||
| Side Plank: 20 seconds each side | |||||
| Superman: 10 reps | |||||
Circuit 1 Time:
Circuit 2 Time:
Day 17
| Exercises | Set #1 | Set #2 | Set #3 | ||
| Push Press: 3 sets of 8 reps | |||||
| Circuit 1: 4 Rounds for Time | |||||
| Bent Over Dumbbell Row: 10 reps | |||||
| Jump Squats: 12 reps | |||||
| Push-Up: 8 reps | |||||
| Circuit 2: 2 Rounds for Time | |||||
| Burpees: 20 reps | |||||
| Hollow Hold: 20 seconds | |||||
| KB Swings: 10 reps | |||||
Circuit 1 Time:
Circuit 2 Time:
Day 18
REST DAY
Day 19
| Exercises | Set #1 | Set #2 | Set #3 | |
| Front Squat: 3 sets of 8 reps | ||||
| Circuit 1: AMRAP 12 minutes | ||||
| Bosu Ball Split Squat: 10 reps per leg | ||||
| Kettlebell Swing: 12 reps | ||||
| Triceps Dips: 8 reps | ||||
| Goblet Squat: 20 reps | ||||
Number of Rounds Completed:
Day 20
| Exercises | Set #1 | Set #2 | Set #3 | ||
| Bench Press: 3 sets of 6 reps | |||||
| Circuit 1: 4 Rounds for Time | |||||
| Dumbbell Incline Bench Press: 10 reps | |||||
| Jumping Jacks: 30 reps | |||||
| DB Military Press: 8 reps | |||||
| Mountain Climber: 20 reps | |||||
| Circuit 2: 3 Rounds for Time | |||||
| Bicycle Crunch: 10 reps per side | |||||
| Plank: 30 seconds | |||||
| Swimmer: 30 seconds | |||||
Circuit 1 Time:
Circuit 2 Time:
Day 21
REST DAY
Day 22
| Exercises | Set #1 | Set #2 | Set #3 | |
| Deadlift: 3 sets of 6 reps | ||||
| Circuit 1: AMRAP 15 Minutes | ||||
| Single Leg Still Leg Deadlift: 8 reps per leg | ||||
| Bodyweight Squat: 15 reps | ||||
| Push-Up: 8 reps | ||||
| Burpee: 5 reps | ||||
Number of Rounds Completed:
Day 23
| Exercises | Set #1 | Set #2 | Set #3 | ||
| Push Press: 3 sets of 6 reps | |||||
| Circuit 1: 3 Rounds for Time | |||||
| Dumbbell Lateral Raise: 10 reps | |||||
| Dumbbell Front Raise: 10 reps | |||||
| Dumbbell Rear Delt Raise: 10 reps | |||||
| Kettlebell Swing: 20 reps | |||||
| Circuit 2: 4 Rounds for Time | |||||
| Lying Leg Raises: 10 reps | |||||
| Crunch: 10 reps | |||||
| Bicycle Crunch: 10 reps | |||||
| Russian Twist: 10 reps | |||||
Circuit 1 Time:
Circuit 2 Time:
Day 24
REST DAY
Day 25
| Exercises | Set #1 | Set #2 | Set #3 | ||
| Squat: 3 sets of 6 reps | |||||
| Circuit 1: 5 Rounds for Time | |||||
| Box Jumps: 10 reps | |||||
| Single Leg KB Deadlift: 8 reps per leg | |||||
| Surrenders: 3 reps per side | |||||
| Circuit 2: 2 Rounds for Time | |||||
| Jump Rope: 20 Reps | |||||
| Hanging Knee Raises: 8 reps | |||||
Circuit 1 Time:
Circuit 2 Time:
Day 26
| Exercises | Set #1 | Set #2 | Set #3 | ||
| Front Squat: 3 sets of 6 reps | |||||
| Circuit 1: 4 Rounds for Time | |||||
| Bosu Ball Squat: 10 reps | |||||
| Kettlebell Swing: 12 reps | |||||
| Push-Up: 8 reps | |||||
| Jumping Jack: 20 reps | |||||
| Circuit 2: 3 Rounds for Time | |||||
| Lying Leg Raises: 10 reps | |||||
| Plank: 30 seconds | |||||
| Crunch: 10 reps | |||||
Circuit 1 Time:
Circuit 2 Time:
Day 27
REST DAY
Day 28
As Many As You Can Do in ONE MINUTE of:
Burpees
Sit-Ups
Push-Ups
Bosu Squats
Progress Tracker
Starting Weight:
Starting Waist:
Starting Arms:
Starting Thighs:
Starting Calves:
Starting Chest:
Starting Hips:
Ending Weight:
Ending Waist:
Ending Arms:
Ending Thighs:
Ending Calves:
Ending Chest:
Ending Hips:
Wrapping Up
Don’t forget about your nutrition! This 4 week workout plan will give you amazing results, but you can’t out train a bad diet. So, when following the 4 week workout plan, just make sure to keep an eye on what goes into your mouth!
