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Strong Start: 4-Week Home Strength Plan
The best is yet to come!
Strong Start: 4-Week Home Strength Plan is a 3-day-a-week workout program designed to build strength at home with just dumbbells and a bench (or chair). Each week includes one upper body day, one lower body day, and one full body day (plus a bonus ab circuit). Over four weeks, you'll progressively increase weight and decrease reps to maximize muscle growth and strength. Each workout takes just 30 minutes, making it perfect for busy schedules while delivering real results!
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Goal:
Strength
Strength
Weight lifting, Lower Body
4 weeks program
3 days/week
30-45 mins
Level:
All Levels
All Levels
Goal:
Strength
Strength
Weight lifting, Lower Body
4 weeks program
3 days/week
30-45 mins
Level:
All Levels
All Levels
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About the program
Get ready to build strength and see real results with the Strong Start: 4-Week Home Strength Plan! This 3-day-a-week program is designed to transform your fitness routine using just a set of dumbbells and a bench (or chair). Each 30-minute session follows a progressive overload approach to gradually increase intensity, build muscle, and gain strength—without needing a gym.
This 4-week plan includes three key training days each week:
-Upper Body Day: Focuses on building strength in your chest, shoulders, back, and arms.
-Lower Body Day: Targets your glutes, quads, hamstrings, and calves to strengthen your legs and foundation.
-Full Body Day: Combines upper and lower body exercises for a total-body strength boost.
-Bonus Ab Circuit: Included for an extra core challenge!
Each week, workouts become progressively harder, with fewer reps and heavier weights. This ensures constant growth and endurance improvement, helping you push your limits and build muscle efficiently.
Love this app!!! Every workout is challenging and I've had amazing results.
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, strightforward, focused workouts that are enjoyable and effective.
Jess
App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Lifetime Access
Once you purchase, you own the program forever!
Reminders
Set workout reminders to stay on track!
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About Jackie and Lara Muscles and Macros Moms
Online personal trainer
After realizing our cardio-heavy routine was ineffective, we educated ourselves about strength training and macro counting, transforming our fitness journeys. Together, we built confidence and resilience, proving that with the right knowledge and support, anything is possible.
Confusion about how to be healthy left us without results until we discovered this formulated plan that truly works. Join us to find your own success with this proven method, and let us be your accountability partners along the way.
Frequently asked questions
Who are these workouts for (skill-level)?
* The workouts are designed for all levels
* Beginners: go slow, use less weight, use longer rest periods, and focus on form
* Advanced: increase weight, reps and reduce rest time as you progress
What are the goals of this program?
* Increase overall lean muscle mass
* Get lean and burn fat
* Build core strength
* Gain strength through progressive overload (increasing weights while lowering reps throughout the program)
* Improve mental clarity and focus
How will I get the best results?
* Get proper sleep (7-9 hours a night is a must)
* Dedicated nutrition regimen that consists only of wholesome, natural ingredients
* Properly hydrating (drinking at least half your body weight ounces of water)
* Make sure to use active and full rest days to allow muscles to recover
* Logging your weights in the app
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