WORKOUT PLANS
Tim Kennedy's 4Pillars Plan
Plan Details
Description
This program is not for the faint of heart. I've trained Tim Kennedy for years, and I know what it takes to get on that level. It's not easy. So I'm not telling you that this program is going to be a breeze, a walk in the park because it's not. This program is going to challenge you not just physically, but mentally. Where you're going to be thinking, why the hell am I doing this? What's the purpose behind this? Well, the purpose is, when you're done with this program, not only you're going to be physically more conditioned and strong, your mental game is going to be at another level.
Any Gym 8 Week Plan
Plan Details
Description
What's up team, this is the Any Gym Program. This is the program that you could do at any Global gym, whether it's your Lifetime Fitness, your Gold's Gym, your 24 Hour Fitness, you name it. This is a type of program that's accessible for everyone. Great for beginners and great for your advanced. It just depends what type of intensity you put into it. At Four Pillars Fitness, we're trying to give you access to programs to keep continuing your journey. This type of program, you're going to be doing your bench press, your bicep curls, your squats, you name it. I've used this type of training for a lot of males and females who are just trying to get ready to go to the beach, get pool season ready, or they're trying to hop on stage and win a competition. So stick with us, continue your fitness journey with us, and stay tuned for future programs that we're going to be releasing!
Beginner 4 Week Plan
Plan Details
Description
This program is beginner friendly for anyone that is just starting off their fitness journey. However, even if you've already been training for weeks, months or years, you can still hop into this program and get a really good workout. It's going to be four weeks working on your fundamental movements. You can expect bench press, squats, deadlifts, and you're going to supplement that with some accessory work that complement that big lift. Now, obviously, you're going to wrap it up with an accessory pump work to make sure that you leave that gym looking really jacked and feeling great and accomplished about your workout. So be ready for these next four weeks, I look forward to seeing your results. Remember, week by week, to always increase the weight, increase your intensity, and I guarantee you that you're going to get great results to carry you on to our next programs.
Bodyweight Express Plan
Plan Details
Description
Welcome to the bodyweight program. This is four weeks of bodyweight training. You don't need any equipment. So there are no excuses. This is the type of program that you can do on the road, at the park, at home, you name it. Okay? We understand that not everyone always has the time to go to the gym, you know, life does get in the way, and you know, emergencies pop up, projects pop up, you know, family pops up, there's always something going on. So this is the type of program that you can knock out in 30 to 45 minutes and get your work in. So thank you team for joining in. And now let's get to it.
Engine Builder Plan
Plan Details
Description
This is the type of program that's going to not only get you strong but up your conditioning as well. Blocks of this workout are broken down into high-volume repetitions, things like AMRAPs (as many rounds as possible), EMOM (every minute on the minute), RFC (rounds for completion), and finally a decompression or cool down, and you're done. Don't let the workouts mislead you, you'll get as much as you put into it, and then some. Let's get after it!
Tim Kennedy to Hell and Back Plan
Plan Details
Description
This is the Tim Kennedy four week program. Why is it four weeks? Because it's hard as hell. We've all seen Tim work hard as hell, whether he's doing the acid baths, or IWT's. You name it. He goes hard. So this is one of those programs, and we don't want to overload you with 6, 8, or 12 weeks, because this plan will take its toll. So this is not for the faint of heart. Make sure that you eat your breakfast and get your pre-workout in because this is going to be crucial to knock out these hard-ass workouts. This is not only going to be physically challenging, it's going to be mentally challenging. So make sure that you come with it. 100%
Kettlebell & Row Plan
Plan Details
Description
Kettlebell and Rower. These are two of my favorite modalities of training. Why? Because they're so versatile. You can do a lot with kettlebells and you can do a lot with the rower. They're great to build strength, conditioning, and power. This program might seem super simple on paper, but if you put the right intensity behind it, I promise you you're going to be leaving sweating a big puddle around you every session. So make sure you give it 110%. This program is six weeks. Every week you're going to be building upon the next, you're gonna get stronger, more conditioned, and you're going to build that power to get you ready to hop into one of our other programs.
Tim Kennedy IG Collection Plan
Plan Details
Description
You asked for it so we delivered! Here is a 28-day plan consisting of a collection of some of the most badass and diverse workouts posted to Tim's Instagram. With these workouts, you'll get a glimpse into what it's like to be toe to toe with Tim and friends during his workouts. There are some brutal workouts in this collection, so don't say we didn't warn you.
Intermediate 10-Week Plan
Plan Details
Description
The intermediate program is called intermediate because this uses a lot more equipment than other programs. You're using kettlebells, you're using barbells, you're using your Ergs. You're moving through all parts of the gym, but intermediate doesn't exclude you if this is the first program that you do, because this program is scalable for everyone. Whether you're a beginner or advanced athlete. If it's your first day in the gym, obviously, we're not going to load up that bar super crazy. We're working through the movements, making sure that. execution is there. If you're an advanced athlete, then obviously you know to load up a little bit more and progress from there. So nothing should exclude you from training in this program, because I believe everyone's ready. It just matters at what intensity you take it at.
Intermediate Plan Part 2
Plan Details
Description
The intermediate program is called intermediate because this uses a lot more equipment than other programs. You're using kettlebells, you're using barbells, you're using your Ergs. You're moving through all parts of the gym, but intermediate doesn't exclude you if this is the first program that you do, because this program is scalable for everyone. Whether you're a beginner or advanced athlete. If it's your first day in the gym, obviously, we're not going to load up that bar super crazy. We're working through the movements, making sure that. execution is there. If you're an advanced athlete, then obviously you know to load up a little bit more and progress from there. So nothing should exclude you from training in this program, because I believe everyone's ready. It just matters at what intensity you take it at.
Minimalist 6-Week Plan
Plan Details
Description
Welcome to the minimalist program. For this program, you won't need much equipment. You just need some kettlebells, a jump rope, and some bands and you know you're going to be ready to go. You obviously need your body most importantly, but with those things, you're ready to crush this workout. For this, all you're going to be doing is swinging kettlebells, doing bodyweight work, jumping rope, and timing your runs to get you in the best shape of your life. Anywhere you're at! Whether you're at the park, whether you're at home, whether you're at a gym, you know this program is built to be done anywhere.
Down & Dirty Plan
Plan Details
Description
Alright team, you asked for it and here it is, down and dirty 30 minute workouts. These are short and not so sweet workouts that are going to get after it right out of the blocks to get the most out of 30 minutes. So let's get off the couch, leave the excuses at the door, and hit it hard for the next 30 minutes.
Incinerate Plan
Plan Details
Description
The first plan from the newest member of the team, Jordan Sessions! A program created to turn up the heat. Designed to burn fat and build muscle.
