Resistance bands Dumbbells / kettlebells Barbell & plates Step or bench

This is a full body 4 week progressive strength training program, so the goal is to focus on gradually progressing the weights each week.

By increasing the weight by 5-10% each week, and focusing on keeping tension in the muscles throughout, whilst achieving maximum range of motion, and retaining correct form and control.

You can do the Upper Body 1 and Lower Body 1 workouts back to back, then take a rest day, where you can do stretching and walking, and then do the Upper Body 2 and Lower Body 2 workouts after that. Then take 2 more rest days. You can also stretching and walking, or low intensity cardio on these days.

All levels (beginner to advanced)