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FOUR WEEKS

Twelve sessions. Three full-body dumbbell sessions a week, built to improve general strength and work capacity without taking over your life.

$19 one time24-page PDF3 phone cards

A 24-page PDF and three phone cards, by email. Print it or keep it on your phone. No login, no subscription. The workouts on this site stay free.

This is what you train from.

A session page from FOUR WEEKS: Week 1 Session A, press and row, with the movements, reps, garage and gym versions, rest ceiling and the round target.
The session

Everything for today on one page.

A record sheet from FOUR WEEKS: a column per week to write the weight you used and the rounds you finished.
The receipt

Write the weight and the number.

A phone card from FOUR WEEKS: Session A, four movements and their reps, the rest ceiling, and what each week asks for.
The garage card

The workout without the explanation.

3 min
Warm up
20 min
The workout
2 min
Cool down
25 min
Door to door
  • A twenty minute workout, twenty five minutes door to door
  • Three sessions a week: press and row, press and hinge, split and carry
  • One pair of dumbbells, a bench or box at knee height, and a timer
  • Garage and gym versions on every page

The month

Week 1 · Learn it

Find your weight. Write your first number.

Week 2 · Density

Same weight. Beat Week 1 by a full round.

Week 3 · Load

One step up, capped at fifteen percent. The number goes down. That is what heavier looks like.

Week 4 · Retest

Session A returns to your Week 1 weight. The gap is your month.

The clock, the movements and the reps never change. That is what makes the number mean something.

What's inside

  • Twelve session pages, one open in front of you every time
  • Three phone cards for the garage
  • A record sheet for every session
  • How to do every movement, written out
  • What to do on ten minutes, a rough night, or a missed week
  • A second-cycle guide for Weeks 5 to 8, so the four weeks repeat one gear higher

What it is, and is not

  • It sits underneath your running and your lifting, not instead of either
  • It does not build maximal strength. That needs long rests, which this format does not use
  • What it builds is strength you can use, and work capacity inside twenty minutes
  • Nothing behind a login. No video library, no app, no account to keep

Why this one costs something

The workouts here are free and they stay free. Baseline is free. HYROX PREP is free. The Saturday workout posts free, every other Saturday.

What you are buying is the order. Which session, which week, which weight, and what to do when the week falls apart.

FOUR WEEKS

Twenty four pages plus three phone cards. Yours to print and keep. No login, no app, no subscription.

Get it, $19