There are four workouts per week, four moves per workout, for FOUR WEEKS.
Each week, OR AS YOU FEEL STRONGER, you'll want to use progressive overload to intensify your workouts.
You can either add more reps, more time, MORE WEIGHT, OR a hold on the last rep to challenge yourself so you get stronger.
I have already adjusted reps, sets, and other ways to progress in case that's the way you want to go!
Keep it up for a month and see how far you can go!