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4-Week Home & Gym Workout Plan

This 4-week workout program can be done either at home or at the gym and involves resistance training split between push, pull, and full body days along with a dedicated core and cardio day. The workouts consist of supersets with no rest between exercises done for 10-1 repetitions to failure. Dumbbells or bodyweight can provide resistance. The program aims to transform the body through challenging full-body routines that can be customized based on equipment access and schedule.

Uploaded by

Vincent Curcio
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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427 views36 pages

4-Week Home & Gym Workout Plan

This 4-week workout program can be done either at home or at the gym and involves resistance training split between push, pull, and full body days along with a dedicated core and cardio day. The workouts consist of supersets with no rest between exercises done for 10-1 repetitions to failure. Dumbbells or bodyweight can provide resistance. The program aims to transform the body through challenging full-body routines that can be customized based on equipment access and schedule.

Uploaded by

Vincent Curcio
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 36

4 WEEK PROGRAM

HOW IT WORKS

BELOW FIND ONE PROGRAM


THAT CAN BE INTERCHANGED AT
HOME OR THE GYM
BASED ON YOUR LIFESTYLE.
For example: You may choose to do DAY 1
and 2 at the gym, followed by DAY 3, 4 and 5 at
home with your set of dumbbells or vice
versa. You could even alternate days!

Whether you follow this program either at


the gym, at home, or both - TNT’s formulation
has been specifically designed to set you
up for success to transform your body!

WEIGHT CHOICE FOR HOME


To ensure you’re still achieving great results at home,
please consider a set of 3-5kgs+ dumbbells
Your chosen weight should be challenging!
4 WEEK PROGRAM

This program is a 4-day split, that can be


done at the gym or from home, plus 1
cardiovascular day and 2 rest days.

DAY 1 PUSH RESISTANCE

DAY 2 PULL RESISTANCE

DAY 3 CORE AND CARDIO

DAY 4 FULL BODY FUNCTIONAL

DAY 5 FULL BODY FUNCTIONAL

DAY 6 REST

DAY 7 REST
1
Y EXERCISE 01
1
DA

SQUAT WITH DUMBBELL FRONT RAISE TO CEILING


SETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS = 20
REST = 45-90 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELL
MUSCLE GROUPS WORKING = FULL BODY
day 1 PUSH RESISTANCE
5-10 MINUTES WARM UP
EXERCISE 021

Close Grip Push-ups (on knees) Superset


Tricep Dips
SUPERSET = NO REST BETWEEN EXERCISES
SETS = 10-1
REPETITIONS = COMPLETE 10 SETS OF EACH EXERCISE WITH
REPETITIONS FROM 10 - 1
10 REPS CLOSE GRIP PUSH-UPS (ON KNEES) (SS) 10 TRICEP DIPS
9 REPS CLOSE GRIP PUSH-UPS (ON KNEES) (SS) 9 TRICEP DIPS
CONTINUE UNTIL YOU REACH 1 REPETITION ON EACH SIDE

REST = NO REST
EQUIPMENT = ELEVATED PLATFORM
MUSCLE GROUPS WORKING = CHEST & TRICEPS
day 1 PUSH RESISTANCE

GYM OPTION = CLOSE GRIP BARBELL BENCH PRESS & HIGH


CABLE TRICEP PUSHDOWNS

GYM OPTION

SUPERSET

GYM OPTION
EXERCISE 031

Single Arm Tricep Kick backs (on Hands & Knees)


SUPERSET = NO REST BETWEEN EXERCISES
SETS = 10-1
REPETITIONS = COMPLETE 10 SETS EACH SIDE WITH
REPETITIONS FROM 10 - 1
10 REPS LEFT SIDE (SS) 10 REPS RIGHT SIDE
9 REPS LEFT SIDE (SS) 9 REPS RIGHT SIDE
CONTINUE UNTIL YOU REACH 1 REPETITION ON EACH SIDE

REST = NO REST
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = TRICEPS & CORE
GYM OPTION = SINGLE ARM TRICEP CABLE PUSHDOWNS
day 1 PUSH RESISTANCE

GYM OPTION
2
Y EXERCISE 01
1
DA

Stiff Leg Deadlifts with Front Raise


SETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS = 20
REST = 45-90 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = FULL BODY
GYM OPTION = T-BAR DEADLIFTS
day 2 PULL RESISTANCE
5-10 MINUTES WARM UP

GYM OPTION
EXERCISE 021

Squat with Bicep Curl Superset Bicep curl


SUPERSET = NO REST BETWEEN EXERCISES
SETS = 10-1
REPETITIONS = COMPLETE 10 SETS OF EACH EXERCISE WITH
REPETITIONS FROM 10 - 1
10 REPS SQUAT WITH BICEP CURL (SS) 10 REPS BICEP CURL
9 REPS SQUAT WITH BICEP CURL (SS) 9 REPS BICEP CURL
CONTINUE UNTIL YOU REACH 1 REPETITION ON EACH SIDE

REST = NO REST
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = LEGS & BICEPS
GYM OPTION = CABLE SQUAT ROWS & BARBELL BICEP CURLS
day 2 PULL RESISTANCE

GYM OPTION

SUPERSET

GYM OPTION
EXERCISE 031

Single Arm Reverse Fly on hands & knees


SUPERSET = NO REST BETWEEN EXERCISES
SETS = 10-1
REPETITIONS = COMPLETE 10 SETS EACH SIDE WITH
REPETITIONS FROM 10 - 1
10 REPS LEFT SIDE (SS) 10 REPS RIGHT SIDE
9 REPS LEFT SIDE (SS) 9 REPS RIGHT SIDE
CONTINUE UNTIL YOU REACH 1 REPETITION ON EACH SIDE

REST = NO REST
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = SHOULDER & CORE
GYM OPTION = SINGLE ARM CABLE REVERSE FLY
day 2 PULL RESISTANCE

GYM OPTION
3
Y EXERCISE 01
1
DA

Crunches superset Leg Raise superset


Flutter Kicks superset Ankle Taps superset
Elbow to Knee (alternating) superset Plank

SUPERSET = NO REST BETWEEN EXERCISES


SETS = 1 ROUND (BEGINNERS) | 2 ROUNDS
(INTERMEDIATE/ADVANCED)
REPETITIONS = 45 SECONDS EACH EXERCISE
REST = 45-90 SECONDS BETWEEN ROUNDS
EQUIPMENT = NO EQUIPMENT NEEDED
MUSCLE GROUPS WORKING = CORE
day 3 CORE AND CARDIO

SUPERSET
3
Y EXERCISE 01
1
DA

SUPERSET

SUPERSET
day 3 CORE AND CARDIO

SUPERSET

SUPERSET
3
Y EXERCISE 02
1
DA

Cardio to be performed outdoors and


preferably fasted before Meal 1

Must choose only ONE of the options below


BRISK WALK (1 HOUR)
SWIMMING (1 HOUR)
day 3 CORE AND CARDIO

YOGA/PILATES (1 HOUR)
CROSS TRAINER (45 MINUTES)
ELLIPTICAL ROWER (45 MINUTES)
BIKE RIDE (45 MINUTES)
STAIR MASTER (30 MINUTES)
STAIR/HILL WALKS (30 MINUTES)
SPIN CLASS (30 MINUTES)
CIRCUIT/ CROSSFIT (20 MINUTES)
BOXERCISE (20 MINUTES)
SKIPPING (20 MINUTES)
4
Y
EXERCISE 01 1
DA

Squat Pulse with Alternating reverse lunge


SETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS = 30 (15 EACH SIDE)
REST = 45-90 SECONDS BETWEEN SETS
EQUIPMENT = NO EQUIPMENT NEEDED
MUSCLE GROUPS WORKING = LEGS & BOOTY
DAY 4 FULL BODY FUNCTIONAL
5-10 MINUTES WARM UP
EXERCISE 02
1

Split Squat shoulder press


SETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS = 15 (EACH SIDE)
REST = 45-90 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = LEGS & SHOULDERS
DAY 4 FULL BODY FUNCTIONAL
EXERCISE 031

Laying chest Flys


SETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS = 15
REST = 45-90 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = CHEST
DAY 4 FULL BODY FUNCTIONAL
EXERCISE 04 1

Plank with dumbbell Rows (alternating side)


SETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS = 20 (10 EACH SIDE)
REST = 45-90 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = BACK & CORE
DAY 4 FULL BODY FUNCTIONAL
EXERCISE 051

Skull crushers superset Close Grip


Dumbbell Press
SUPERSET = NO REST BETWEEN EXERCISES
SETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS = 15 SS 15
REST = 45-90 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELLS
DAY 4 FULL BODY FUNCTIONAL

MUSCLE GROUPS WORKING = TRICEPS & CHEST


EXERCISE 06
1

Split squat bicep curl


SETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS = 15 (EACH SIDE)
REST = 45-90 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = LEGS & BICEPS
DAY 4 FULL BODY FUNCTIONAL
EXERCISE 07
1

Single Arm Reverse Fly


SETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS = 15 (EACH SIDE)
REST = 45-90 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELL
MUSCLE GROUPS WORKING = REAR DELTS & CORE
DAY 4 FULL BODY FUNCTIONAL
EXERCISE 081

stiff leg deadlift


SETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS = 15
REST = 45-90 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = LEGS
DAY 4 FULL BODY FUNCTIONAL
EXERCISE 091

Russian Twist
SETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS = 20
REST = 45-90 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELL
MUSCLE GROUPS WORKING = CORE
DAY 4 FULL BODY FUNCTIONAL
5
Y
EXERCISE 01 1
DA

Alternating Reverse Lunge with static


bicep curl
SETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS = 30 (15 EACH SIDE)
REST = 45-90 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELLS
day 5 FULL BODY FUNCTIONAL

MUSCLE GROUPS WORKING = LEGS & BICEPS


5-10 MINUTES WARM UP
EXERCISE 02
1

split squat with single arm shoulder press


SETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS = 15 (EACH SIDE)
REST = 45-90 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELL
MUSCLE GROUPS WORKING = LEGS & SHOULDERS
day 5 FULL BODY FUNCTIONAL
EXERCISE 03
1

Back Extensions
SETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS = 15
REST = 45-90 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELL
MUSCLE GROUPS WORKING = BACK & CORE
day 5 FULL BODY FUNCTIONAL
EXERCISE 04
1

Front raise with chest squeeze


SETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS = 15
REST = 45-90 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = CHEST & SHOULDERS
day 5 FULL BODY FUNCTIONAL
EXERCISE 05
1

Plank with Single Arm Row


SETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS = 15 (EACH SIDE)
REST = 45-90 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELLS
MUSCLE GROUPS WORKING = BACK & CORE
day 5 FULL BODY FUNCTIONAL
EXERCISE 061

Single arm Dumbbell overhead tricep extension


SUPERSET = NO REST BETWEEN EXERCISES
SETS = 10-1
REPETITIONS = COMPLETE 10 SETS EACH SIDE WITH
REPETITIONS FROM 10 - 1
10 REPS LEFT SIDE (SS) 10 REPS RIGHT SIDE
9 REPS LEFT SIDE (SS) 9 REPS RIGHT SIDE
CONTINUE UNTIL YOU REACH 1 REPETITION ON EACH SIDE
day 5 FULL BODY FUNCTIONAL

REST = NO REST
EQUIPMENT = DUMBBELL
MUSCLE GROUPS WORKING = TRICEPS & CORE
EXERCISE 07
1

split squat with single arm bicep curl


SETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS = 15 (EACH SIDE)
REST = 45-90 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELL
MUSCLE GROUPS WORKING = LEGS & BICEPS
day 5 FULL BODY FUNCTIONAL
EXERCISE 08
1

Lying Single arm fly


SETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS = 15 (EACH SIDE)
REST = 45-90 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELL
MUSCLE GROUPS WORKING = CHEST & CORE
day 5 FULL BODY FUNCTIONAL
EXERCISE 091

Single arm Stiff leg deadlift


SETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS = 15 EACH SIDE
REST = 45-90 SECONDS BETWEEN SETS
EQUIPMENT = DUMBBELL
MUSCLE GROUPS WORKING = LEGS & CORE
day 5 FULL BODY FUNCTIONAL
EXERCISE 10
1

Side Plank Hip-ups


SETS = 2 (BEGINNERS) | 3 (INTERMEDIATE/ADVANCED)
REPETITIONS = 15 (EACH SIDE)
REST = 45-90 SECONDS BETWEEN SETS
EQUIPMENT = NO EQUIPMENT NEEDED
MUSCLE GROUPS WORKING = CORE / OBLIQUES
day 5 FULL BODY FUNCTIONAL
& 7
Y 6
DA

A REST DAY IS A DAY WHERE


YOU TAKE A BREAK FROM TRAINING
AND ALLOW YOUR BODY TIME TO RECOVER.
DAY 6 and 7

Taking time out where you can to re-connect with your


body is SO important for your health and well-being!

The body is built to move so get out for a nice stroll or


take up a new activity! E.g. golf, surfing, gardening,
cleaning the house, or table tennis. Get yourself a
massage if you can or go for a relaxing swim in the
rest

ocean as this is a great natural source of magnesium


that is great for muscle recovery.

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