Goal: Strength • Fat Loss • Endurance
Equipment Needed
- Dumbbells
- Resistance Bands
- Exercise Mat (Optional)
Workout Time: 25–30 Minutes
Before You Begin
Congratulations on taking the next step in your fitness journey!
This 4-day program is designed for women who have built consistency with the 3-day program and are ready for a little more challenge. You'll increase your training volume while continuing to build strength, improve endurance, and support healthy fat loss.
Remember—good form always comes before heavier weights.
Choose a weight that feels challenging while still allowing you to complete every repetition with proper technique.
Rest: 45–60 seconds between exercises.
Weekly Schedule
Monday: Lower Body Strength
Tuesday: Upper Body Push
Wednesday: Active Recovery (Walk, Stretch, or Rest)
Thursday: Lower Body + Glutes
Friday: Upper Body Pull + Core
Saturday & Sunday: Rest, Walking, or Light Activity
Day 1 – Lower Body Strength
Warm-Up (3–5 Minutes)
Complete each movement for 30 seconds.
- March in Place
- Bodyweight Squats
- Hip Circles
- Glute Bridges
- Leg Swings
Goblet Squat 3 Sets × 10–12 Reps
- Hold one dumbbell at chest level.
- Stand with feet shoulder-width apart.
- Sit your hips back and lower into a squat.
- Push through your heels to stand.
Coach Trish Tip 💛
Keep your chest tall and brace your core throughout the movement.
Romanian Deadlift 3 Sets × 12 Reps
- Hold dumbbells in front of your thighs.
- Keep a slight bend in your knees.
- Push your hips back while lowering the weights.
- Stop when you feel a stretch in your hamstrings.
- Squeeze your glutes to return to standing.
Reverse Lunges 3 Sets × 10 Each Leg
Step one foot behind you and lower until both knees reach about 90 degrees.
Push through your front heel to return.
Modification
Hold onto a chair if balance is challenging.
Banded Glute Bridges 3 Sets × 15 Reps
Pause for two seconds at the top of every repetition.
Focus on squeezing your glutes—not your lower back.
Standing Calf Raises 3 Sets × 15 Reps
Pause briefly at the top before lowering slowly.
5-Minute Finisher
Complete 3 rounds:
- 15 Bodyweight Squats
- 20 Glute Bridge Pulses
- 30-Second Wall Sit
Cool Down
- Figure Four Stretch
- Hamstring Stretch
- Quad Stretch
- Hip Flexor Stretch
Day 2 – Upper Body Push
Warm-Up
Complete each movement for 30 seconds.
- Arm Circles
- Shoulder Rolls
- Band Pull-Aparts
- Arm Swings
- Torso Twists
Dumbbell Chest Press 3 Sets × 12 Reps
Lie on the floor or a bench.
Lower slowly until your elbows gently touch the floor.
Press the weights back toward the ceiling.
Dumbbell Shoulder Press 3 Sets × 10 Reps
Press the dumbbells overhead without arching your lower back.
Lower with control.
Incline Push-Ups 3 Sets × 8–10 Reps
Use a countertop, bench, or sturdy chair.
The higher the surface, the easier the movement becomes.
Dumbbell Lateral Raises 3 Sets × 12 Reps
Raise the dumbbells to shoulder height with a slight bend in your elbows.
Lower slowly.
Dumbbell Overhead Triceps Extension 3 Sets × 12 Reps
Keep your elbows close to your head.
Extend your arms fully at the top.
Front Plank Hold 30–45 Seconds
Modification
Perform from your knees if needed.
5-Minute Finisher
Complete as many rounds as possible.
- 10 Push-Ups (Wall, Knees, or Toes)
- 12 Shoulder Presses
- 20 Mountain Climbers
Cool Down
Stretch your:
- Chest
- Shoulders
- Triceps
- Upper Back
Day 3 – Lower Body & Glutes
Warm-Up
- March in Place
- Bodyweight Squats
- Hip Circles
- Glute Bridges
- Leg Swings
Dumbbell Sumo Squat 3 Sets × 12 Reps
Stand with feet wider than shoulder-width.
Keep your toes slightly turned out.
Lower slowly while keeping your chest lifted.
Drive through your heels to stand.
Bulgarian Split Squat 3 Sets × 8–10 Each Leg
Place your back foot on a bench or chair.
Lower slowly.
Push through your front heel to return.
Modification
Perform a regular split squat if needed.
Step-Ups 3 Sets × 10 Each Leg
Step onto a sturdy bench or step.
Drive through your heel.
Lower slowly with control.
Single-Leg Romanian Deadlift 3 Sets × 10 Each Leg
Hold one dumbbell.
Hinge at your hips while extending one leg behind you.
Keep your hips level.
Modification
Lightly hold onto a wall for balance.
Banded Lateral Walks 3 Sets × 15 Steps Each Direction
Stay in a slight squat throughout.
Feel your glutes working with every step.
Glute Burnout
Complete twice:
- 20 Glute Bridges
- 20 Frog Pumps
- 20 Donkey Kicks (Each Leg)
Minimal rest between exercises.
Cool Down
Stretch your:
- Glutes
- Hamstrings
- Hip Flexors
- Quads
Day 4 – Upper Body Pull & Core
Warm-Up
- Arm Circles
- Shoulder Rolls
- Band Pull-Aparts
- Cat-Cow Stretch
- Torso Rotations
One-Arm Dumbbell Row 3 Sets × 12 Each Side
Pull the dumbbell toward your hip.
Squeeze your shoulder blade at the top.
Lower slowly.
Dumbbell Reverse Fly 3 Sets × 12 Reps
Hinge slightly forward.
Raise your arms out to the sides.
Move slowly and avoid using momentum.
Resistance Band Face Pull 3 Sets × 15 Reps
Pull the band toward your face.
Keep your elbows high.
Pause for one second.
Hammer Curl 3 Sets × 12 Reps
Keep your palms facing each other.
Avoid swinging the weights.
Farmer Carry 3 Rounds
Walk for 30–45 Seconds
Stand tall.
Keep your shoulders down and your core engaged.
Dead Bugs 3 Sets × 12 Reps
Move slowly while keeping your lower back pressed into the floor.
Side Plank Hold 20–30 Seconds Each Side
Modification
Perform from your knees if needed.
5-Minute Conditioning Finisher
Complete as many rounds as possible.
- 10 Bent-Over Rows
- 10 Dumbbell Swings
- 10 Squat to Press
- 20 High Knees
Move with control while maintaining proper form.
Cool Down
Stretch your:
- Shoulders
- Lats
- Chest
- Biceps
- Forearms
Take slow, deep breaths to lower your heart rate.
Weekly Progression
Week 1
Focus on learning proper form.
Week 2
Increase each exercise by one or two repetitions.
Week 3
Increase your dumbbell weight if you're completing every set comfortably.
Week 4
Reduce your weights slightly to allow your body to recover before moving into the 5-day program.
Coach Trish's Success Tips 💛
- Consistency will always outperform perfection.
- Strength training builds lean muscle, boosts metabolism, and supports healthy fat loss.
- Fuel your body with protein and plenty of water to help your muscles recover.
- Listen to your body. Rest when you need it, and celebrate every bit of progress.
- Remember that every workout is an investment in your future self.
Feel Better. Move Better. Be Better.
Movement is Medicine.