4 weeks of the Prep is a four week at home workout program that includes 12 total body workouts that can be done in 30-40 minutes a day
4 Weeks of the Prep is the pre-workout “prep” program to 6 Weeks of the Work. Both programs are created by Amoila Cesar.
This post contains affiliate links, please see my disclaimer for more information. Lauren is an independent team beachbody coach who co-runs The Girl Squad on the BOD app.
can we skip to the good part?
My Honest Review & Tips For Completing 4 Weeks of the Prep Podcast
Check Out The Investment To Get Started With 4 Weeks of the Prep
what is 4 weeks of the prep?
4 Weeks of the Prep workout program is the pre-workout program to the more advanced workout program called, 6 Weeks of the Work.
Both programs were created by Super-Trainer Amoila Cesar, who also created 645.
What makes 4 weeks of the prep interesting is the emphasis on increasing upper body strength and the use of the pull up bar.
If you’re interested in increasing your pull ups this program along with 6 Weeks of the Work and Hammer and Chisel are all programs that will help you up-level your pull up game.
The Equipment You’ll Need:
Pull up Bar (optional)
Check out all the home gym equipment I have here.
Want to learn more?
Here are all the details on the 4 weeks of the prep workout program
12 workouts
You do repeat each workout one time: Week 1 & 3 are the same workouts and Week 2 & 4 are the same workouts. Does not impact the program in my opinion (I didn’t get bored or annoyed with repeating each workout once).
Example Week:
Day 1: Push (chest, triceps, and quads)
Day 2: Legs
Day 3: Rest
Day 4: Endurance & Agility (cardio)
Day 5: Pull (back, biceps, and hamstrings)
Day 6: Full Body Tempo
Day 7: Range & Repair (active recovery)
Workout Calendar to x off each workout on so you don’t lose track. I personally added my weights directly after the workout name (listen to the podcast for how I did this)
30-40 minute total body workouts
Equipment: Dumbbells (Light, Medium, Heavy), Resistance Loops, Strength Slides, Pull up Bar (optional)
For all the equipment I use: check out my home gym.Great For: people who want to improve their pull ups, beginners and intermediate, people who want to complete 6 weeks of the work (highly recommend 4 weeks of the prep first).
Here are the details on the sample workout:
30 minutes
Equipment: Dumbbells, Resistance Loops, Strength Slides, Chin-Up Bar (optional)
*located in the start here section
the cast of 4 weeks of the prep
Amoila Cesar (super trainer)
Jimmy
Bertoni
*it was difficult to find cast information.
Example of workout calendar
Here is an honest review of 4 weeks of the prep on the podcast + additional tips on completing it
apple podcast | spotify podcast
watch the 4 weeks of the prep workout program promo video
*workout is under “start here” section (main page)
ready to do 4 Weeks of the Prep or 6 Weeks of the Work?
Have you tried the 4 Weeks of the Work Sample Workout and you’re ready to do the whole program? I loved it and hope you do too.
Curious about what I chose when I first got started?
In May of 2015, I bought the 21 day fix Shakeology bundle or what I like to call the “Veggie Haters” bundle BUT the caveat is that the performance supplements weren’t available yet.
If I was getting started today, I would buy the “Shakeology Deluxe” bundle or what I like to call the Fit Kit Bundle because I hate muscle soreness (recover), struggle with bloating + aren’t always a huge fan of veggies (shakeology), and struggle with hitting that snooze button and must workout in the morning otherwise it doesn’t get done (energize).*
In the end, the choice is all yours girlfriend. The important thing is you get moving & start mastering those home workouts so you can get that confidence that only movement can build.
Here are your options:
All 4 weeks of the prep / 6 weeks of the work bundles and options
*you will have access to both 4 weeks of the prep and 6 weeks of the work + tons of other workout programs with a beachbody on demand membership.
Other Options:
Accessories Bundle (Equipment: pull up bar, strength slides, and band loops)
Day Pass to Beachbody on Demand / Beachbody on Demand Interactive - bodi
Curious about what supplements I use, how often, or for what purpose/result? Check out my supplement stash.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any diseases.
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it’s where me & my bff Marcie spend most of our time sharing our own workouts, our struggles, & cheering on the other ambitious women committing to beachbody on demand workouts. I cannot wait to cheer you on for committing to & falling in love with home workouts. Here’s to creating a fit routine you actually stick to.
*if you’ve requested access but haven’t been approved yet, it’s likely because your account is not yet attached to lauren or marcie’s click here for instructions.
AUTHOR: Dr. Lauren Baker, DPT, PT, ATC, MTC is a Physical Therapist & Certified Athletic Trainer, Online Fit Coach, Self-Published Author & Military Wife who has been trying to run away to the circus since 2012 & does aerial in between her home workouts.
She is obsessed with sharing her journey, adventures & knowledge so that you know that literally, ANYTHING is possible with a little bit of Google & a WHOLE lot of courage.
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