8 Week Strength Training Program at Home

4-Day Weekly Program  ·  Strength · Mobility · Functional Fitness  ·  45–55 Min / Session

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Hip-hinge and squat patterns — the foundation of lifting kids, loading the car, and moving without b

90/90 Hip Flow

Side Leg Swings

Squat (Bodyweight)

Goblet Squat

Romanian Deadlift (Dumbbell)

Hip Thrust (Dumbbell)

Farmer's Walk (Weighted)

Calf Raise (Bodyweight)

Monday - Lower Body Power

Pressing strength overhead and horizontally, shoulder health, and core stability that protects your 

Wall Slides

Band Pull Apart

Thoracic Extension Stretch

Overhead Press (Dumbbell)

Incline Bench Press (Dumbbell)

Push Up

Lateral Raise (Dumbbell)

Dead Bug

Pallof Press

Plank with Shoulder Taps

TUESDAY — UPPER PUSH + CORE

Pulling strength for posture, back resilience, and the ability to haul strollers, luggage, and kids 

Cat Cow and T-Spine Rotation

Dead Hang

Scapular Push Up

Pull-Up (Bodyweight)

Dumbbell Row

Band Face Pull

Hammer Curl (Dumbbell)

Suitcase Carry

Bear Crawl

THURSDAY — UPPER PULL + CARRY

Move well, recover fully, and build the deep stability and joint health that make every other sessio

Deep Squat Hold

World's Greatest Stretch

Ankle Circles + Dorsilflexion

Half Kneeling Hip Flexor Stretch

Thoracic Foam Roll

Thread The Needle

Doorway Pec Stretch

Child'S Pose + Lat Reach

Turkish Get Up

Suitcase Deadlift

Copenhagen Plank

Ab Wheel

SATURDAY — MOBILITY + CORE

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