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Program

The 4x5 Method

Four workouts a week. Strength, conditioning and core.

  • 5 weeks
  • 4 workouts a week
  • 34–54 min
  • Intermediate to Advanced
  • Dumbbells, Bench (optional), Yoga block
  • With Dan
Do it in the app: 7 days free Try day 1 free
The 4x5 Method

Who it's for

This is for intermediate to advanced trainers who want a set schedule that fits a busy week. You get four workouts a week for five weeks, 20 in all, mixing strength, conditioning and core. If you'd rather lift with a steady three days a week, try the 6 Week Full Body Series. If you want push and pull days that get heavier each week, try the 4 Day Split: Strength & Hypertrophy.

What you need

You'll need dumbbells, ideally a light or moderate pair and a heavier pair. Heavy is for squats, deadlifts, rows and presses. Lighter is for raises, rear delts and core work. A yoga block comes in during Week 3. A bench is optional, and a couch works for the incline press. A bench or chair helps for split squats and step ups.

How it works

Every week has four workouts, and the schedule never changes. In Week 1 that's full body strength, upper body, legs and abs, then a no equipment HIIT. The format shifts as the weeks go on. Most sessions run 37 to 42 minutes, with timed work blocks like 40s work and 20s rest, or 30s work and 15s rest. Week 5 ends with The Final Boss, a 54 minute full body session.

  • Set out your heavy and light pairs before you press play, because the weights change from block to block.
  • Use a moderate weight on split squats until your balance is solid, then go heavier.
  • Plan ahead for The Final Boss in Week 5, since at 54 minutes it's well over the usual length.

Try day 1: Dumbbell Full Body Strength + Abs

Press play and do it with us. If you like it, the rest is waiting in the app.

Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

The schedule

Every workout, week by week. In the app it's scheduled around your days, with timers, music you can turn off, and your progress saved.

Week 1

  1. Day 1Dumbbell Full Body Strength + Abs · 38 min
  2. Day 2Dumbbell Upper Body Strength Workout · 38 min
  3. Day 4Dumbbell Workout: Leg Strength & Abs Combo · 38 min
  4. Day 5Fat Burn & Shred: Full Body No Equipment HIIT · 38 min

Week 2

  1. Day 1Total Body Dumbbell Workout + Abs · 37 min
  2. Day 2Back, Chest & Abs: Upper Body Dumbbell Strength · 34 min
  3. Day 4Dumbbell Strength: Sculpted Abs + Dynamic Power · 37 min
  4. Day 5Full Body Shred · 38 min

Week 3

  1. Day 1Full Body Strength & Shred: Dumbbell Workout · 38 min
  2. Day 2Dumbbell Upper Body Sculpt · 40 min
  3. Day 4Beast Mode HIIT: Full Body, No Equipment · 39 min
  4. Day 5Shredded Abs & Strong Legs · 42 min

Week 4

  1. Day 1Full Body Strength & Abs: Dumbbell Workout · 35 min
  2. Day 2Sculpted Arms & Abs: Dumbbell Workout · 39 min
  3. Day 4Abs & Cardio Shred: No Repeats · 38 min
  4. Day 5Dumbbell Conditioning Workout: Full Body · 35 min

Week 5

  1. Day 1Full Body Dumbbell Challenge: Strength & Core · 37 min
  2. Day 2Dumbbell Definition Workout: Arms, Back, Shoulders · 39 min
  3. Day 4Full Body Inferno: Hardcore HIIT Workout · 39 min
  4. Day 5The Final Boss: Ultimate Full Body Workout · 54 min

Most of these workouts are also on our YouTube playlist. The app is where they become a plan: scheduled around your week, with your progress saved.