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The 4-Week Home Workout Plan workbook cover

“I have no equipment at all.”

4 + 6 weeks · 100-page printable PDF

The 4-Week Home Workout Plan

No-Equipment Workouts for Small Spaces, with a 6-Week Bodyweight Progression, Session Logs and an Illustrated Exercise Guide

Two complete no-equipment workout programs you can do at home, with a log page for every session.

By coach Quincy L. Harvey.

$12.99

No account needed. We set one up from your checkout email.

  • Instant download: US Letter and A4 PDF
  • Both programs in the app: Hotel Room HIIT + The Zero-Gear Blueprint
  • Two programs: a 4-week home plan and a 6-week bodyweight progression
  • 46 ready-to-use session pages with set-by-set log boxes
  • Illustrated exercise guide: sketches of the start and finish positions, setup, cues, the common mistake and a swap for every exercise
  • Illustrated warm-up and cool-down moves
  • How to start and how to make each exercise harder, using a simple 1 to 10 effort scale
  • Week pages, an exercise tracker for each program and an end-of-block review
  • Printable PDF in US Letter and A4: print the log pages as often as you like

Look inside

Program A is a 4-week home workout plan: four sessions a week, 20 to 25 minutes each, with no jumping needed. Program B is a 6-week bodyweight progression, five sessions a week, that moves you up to harder versions of the push-up, the row and the split squat. Each session is laid out on its own page with the warm-up, the exercises, how hard each set should feel, space to write your reps, and the cool-down.

A session page from The 4-Week Home Workout Plan

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