Transform your fitness routine with this dynamic 4-week program designed for those ready to elevate their strength and endurance. Comprising four training days each week, you'll engage in a variety of exercises targeting major muscle groups, including push-ups, dumbbell rows, and goblet squats. With a focus on both bodyweight and dumbbell movements, this program is perfect for building functional strength while requiring minimal equipment. Get ready to challenge yourself and see noticeable improvements in your overall fitness!

Exercise Program

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Week 1

Week 2

Week 3

Week 4

Push Up

Seated Overhead Press (Dumbbell)

Single Arm Overhead Tricep Extension

Lateral Raise (Dumbbell)

Dumbbell Row

Deadlift (Dumbbell)

Chin-Up (Bodyweight)

Goblet Squat

Bicep Curl (Dumbbell)

Plank

Hammer Curl

Sit Up

Concentration Curl

Lunge (Dumbbell)

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