Men’s Training · 4 weeks
Men’s Home Builder: 4 Weeks
A men-focused home plan built around bands, bodyweight, a chair, and optional dumbbells.
Preview the full scheduleGoalTrain strength and conditioning at home
LevelNew to intermediate
Frequency3 days / week
Sessions12
PROGRAM SETUP
Equipment and emphasis
Bodyweight · Resistance band · Chair · Optional dumbbells
Men FocusedHomeConditioningSimple Equipment
PRIVATE CALENDAR
Schedule the full program
Choose a start date, then add the full program. Your workout results and history stay private to your account.
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Every planned session
- Week 1 · Day 1Men’s Home: StartDay 1 · 25–45 min · 6 exercisesPREVIEW
- Week 1 · Day 2Men’s Home: Band BuilderDay 3 · 25–45 min · 6 exercisesPREVIEW
- Week 1 · Day 3Men’s Home: EngineDay 5 · 25–45 min · 6 exercisesPREVIEW
- Week 2 · Day 1Men’s Home: StartDay 8 · 25–45 min · 6 exercisesPREVIEW
- Week 2 · Day 2Men’s Home: Band BuilderDay 10 · 25–45 min · 6 exercisesPREVIEW
- Week 2 · Day 3Men’s Home: EngineDay 12 · 25–45 min · 6 exercisesPREVIEW
- Week 3 · Day 1Men’s Home: StartDay 15 · 25–45 min · 6 exercisesPREVIEW
- Week 3 · Day 2Men’s Home: Band BuilderDay 17 · 25–45 min · 6 exercisesPREVIEW
- Week 3 · Day 3Men’s Home: EngineDay 19 · 25–45 min · 6 exercisesPREVIEW
- Week 4 · Day 1Men’s Home: StartDay 22 · 25–45 min · 6 exercisesPREVIEW
- Week 4 · Day 2Men’s Home: Band BuilderDay 24 · 25–45 min · 6 exercisesPREVIEW
- Week 4 · Day 3Men’s Home: EngineDay 26 · 25–45 min · 6 exercisesPREVIEW