Free printable plan
A 4 week home workout plan for your fridge
Three full body workouts a week for four weeks, each week a little longer than the last. Print it, put it on the fridge, and scan the code on each day to press play. Every workout is one of ours, free to follow along.
- · A printable plan, one page a week, with a QR code for every workout
- · 3 full body workouts a week, 21 to 44 minutes, mostly with dumbbells
- · An optional ab add-on each week, and a short 4th day in weeks 3 and 4
Get the printable plan, free
Four pages, one for each week. You'll also get our free Weekly Plan email on Sundays. Unsubscribe anytime.
The plan, week by week
Monday, Wednesday and Friday on paper, or any three days that work for you. Rest or walk on the days in between.
Week 1
Start
Three full body workouts, 21 to 27 minutes. Learn the moves and pick weights you can control for every rep.
- MonFull Body Dumbbell Workout: Strength & Endurance26 min · 1 pair of dumbbells
- WedFull Body HIIT Workout At Home: No Repeats, No Equipment21 min · No equipment
- FriFull Body Dumbbell Workout: Build Strength27 min · Light to heavy dumbbells
- Abs10 Minute Ab Workout10 min · Mat · optional
Week 2
Build
Three workouts, 31 minutes each. All three are no repeats: every move once.
- MonFull Body Dumbbell Workout: No Repeats31 min · Light + heavy pair
- WedFull Body Workout: Cardio HIIT, No Equipment, No Repeat31 min · No equipment
- FriKiller HIIT Workout + Dumbbells: No Repeats31 min · Light + heavy pair
- AbsFlat Abs Workout: No Rest11 min · Mat · optional
Week 3
Push
Longer sessions, 35 to 37 minutes, and a fourth day if you have 10 more minutes this week.
- MonFull Body Dumbbell Workout + Abs Finisher37 min · 2 pairs of dumbbells
- WedFull Body Dumbbell Workout: HIIT x Strength37 min · Light to heavy dumbbells
- FriFull Body Dumbbell Workout at Home + HIIT Finisher35 min · Light to heavy dumbbells
- Sat10 Minute Full Body Dumbbell Workout10 min · Light + heavy pair · optional
- AbsThe Best Abs Workout for Fast Results13 min · Mat · optional
Week 4
Peak
Your biggest week: 38 to 44 minutes, plus a 16 minute HIIT as a fourth day if you want it.
- MonFull Body Dumbbell Workout: Intense Strength44 min · 2 pairs of dumbbells
- WedFull Body HIIT Workout with Weights40 min · Light + heavy pair
- FriDumbbell Full Body Strength + Abs38 min · Moderate + heavy pair
- SatHIIT Cardio: No Equipment16 min · No equipment · optional
- AbsAbs with Weights: Strong Core Workout16 min · 1 dumbbell + mat · optional
Questions
What equipment do I need?
Dumbbells and a mat. A light pair and a heavy pair covers everything: heavier for squats, deadlifts and rows, lighter for raises and curls. Two of the twelve main workouts need no equipment at all.
I missed a day. Now what?
Do it the next day and keep going. Nothing piles up. If a whole week goes sideways, repeat that week.
Do I have to do the abs and the 4th days?
No. The three main workouts each week are the plan. The abs and the 4th days are there when you want more.
How long are the workouts?
Week 1: 21 to 27 minutes. Week 2: 31. Week 3: 35 to 37. Week 4: 38 to 44. The ab add-ons are 10 to 16.
What comes after week 4?
Keep going in the app: the 6 Week Full Body Series is three workouts a week like this one, with two levels in every video. Or get our free Weekly Plan, three of our workouts every Sunday.