4-1-1 Method Workout Plan (Free PDF Download)
The “4-1-1” Method is the newest viral workout trend – and one I can actually get behind as a personal trainer. This free, 7-day, 411 method workout plan combines strength training, pilates and LISS cardio workouts into a well-rounded weekly workout plan.
As a certified personal trainer and certified barre instructor, I believe that the most effective workout plan includes a variety of workout formats.
Not only does this prevent workout fatigue and boredom, but training in different styles can help us prevent overtraining, work a larger variety of muscles in new ways, and ultimately provide the most balanced workout plan.
The “4-1-1 workout method” is the newest viral workout trend on TikTok – and one I actually can get behind.
LET’S GET STARTED
Download Your FREE Workout Plan Here
Download the PDF calendar for this 4-1-1 workout program so you can easily access your daily workouts.
Download Plan
What Is The 4-1-1 Method?
The “4-1-1” method is a way of structuring a weekly workout plan that includes:
- 4 – four strength training workouts per week.
- 1 – one barre or pilates workout per week.
- 1 – one steady state cardio workout per week.
This 4-1-1 Workout Challenge is for Anyone Looking to:
- Increase strength in the upper body, lower body and abs.
- Improve athletic and cardiovascular fitness level.
- Increase core strength, flexibility and mobility.
- Combine weight training and cardio workouts.
- Burn calories, lose weight and burn fat at home.
- Jump start a solid fitness routine at home.
4-1-1 Method Workout Plan
Day 1: 35-Minute Total Body Workout (Strict Sets)
- Workout Time: 35 Minutes
- Equipment: Dumbbells
Day 2: 25-Minute Toned Arms Workout
- Workout Time: 25 Minutes
- Equipment: Dumbbells
Day 3: 30-Minute Dumbbell Legs (Strength, Power and Isometrics)
- Workout Time: 30 Minutes
- Equipment: Dumbbells and Optional Mini Loop Resistance Band
- Pregnancy Modifications: Take low impact options as needed. If lunges are uncomfortable, sub this 30-Minute Lunge-Free Leg Workout
Day 4: 30-Minute Barre Pilates HIIT Class
- Workout Time: 30 Minutes
- Equipment: Optional Light Dumbbells
- Pregnancy Modifications: Sub this 25-Minute Prenatal Barre Workout
Day 5: 7 Best Strength Training Exercises
- Workout Time: 30 Minutes
- Equipment: Dumbbells
Day 6: 30-Minute LISS Cardio with Weights
- Workout Time: 30 Minutes
- Equipment: Dumbbells and Optional Mini Loop Resistance Band
Day 7: 10-Minute Full Body Incredible Stretch Routine
- Workout Time: 10 Minutes
- Equipment: No Equipment
Find This Workout Plan On YouTube
Youtube Playlist
Workout Program Details
1. Gym Equipment Needed:
A Set of Dumbbells. Most of the daily workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight, usually between 8-20 pounds. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form. Shop my dumbbells here (DISCOUNT CODE: NMLTF5).
Option to add a set of mini loop resistance bands (discount code: NML).
2. Time Requirement:
Workouts are 10-30 minutes a day, 6 days per week. You can always take more rest days as needed.
3. Fitness Level:
Beginner to advanced, with modifications offered for all fitness levels in the daily workout videos.
If you’re looking for a full body workout plan for beginners, follow our Beginner Workout Plan.
If you need to adjust this plan for pregnancy/postpartum, modifications are noted next to the daily workouts to make this fitness plan accessible for all fitness levels. If I don’t recommend a workout for pregnancy, I’ve linked an alternative, pregnancy-friendly workout.
4. Cost:
FREE! No sign up needed, this is a FREE Workout Plan.
4-1-1 Method Workout FAQs
What Is The 4-1-1 Workout Method?
The 4-1-1 method is a way of structuring your weekly workout split. This plan includes 4 strength training workouts, 1 pilates workout and 1 LISS (low intensity steady state) cardio workout.
Does The 4-1-1 Method Work?
Yes, the combination of strength training, pilates and cardio is extremely effective for building muscle, strength, and endurance. This split allows you to train each muscle group multiple times per week, while giving your muscles enough time to recover between workouts.
What Is The 4-30-10 Method?
The “4-30-10” Method is a fitness approach that combines four strength training workouts per week, 30 grams of protein at every meal, and ten thousand steps per day. This is a great workout plan for anyone who wants to focus on protein and nutrition goals.
What Is The 3-2-8 Method?
The “3-2-8” Method is a workout plan that combines three strength training workouts per week, two barre/pilates workouts per week, and eight thousand steps per day. This method of training is great for anyone who is interested in a primarily low impact workout plan.
How To Download and Use This 14-Day Workout Plan
- Download the 4-1-1 Fitness Challenge PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below.
- Save this workout calendar to your mobile device home screen for easy access.
- Open this workout calendar pdf in the safari browser on your phone.
- Tap the bottom arrow in the center of your screen.
- Select ‘Add to Home Screen’.
- Hover over and then click on the bold text each day to access the full video on nourishmovelove.com. Or scroll down to find the daily workouts on YouTube below.
- You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: 4-1-1 Challenge.
- Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.
More FREE Workout Programs
Share on Pinterest: 411 Method Workout Plan
Note: before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.
This post includes affiliate links. I do earn a commission for products purchased using these links (at no additional cost to you). Thank you for supporting Nourish Move Love, making the content you see on this blog possible.
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