A free 4-week training plan that pairs every week of work with a week in the Word. Choose beginner, intermediate or advanced. Every level builds strength around a prayer walk and a Sabbath rest.
New to training, or coming back after a long break. Three full-body sessions on non-consecutive days, so you practise every movement often and recover fully in between.
Strength
3 days
Full-body sessions with a pair of dumbbells, or bodyweight only.
Prayer Walk
1 day
Brisk walking while you pray through the week’s verse.
Rest
3 days
Two recovery days and a Sabbath. Recovery is where strength is built.
Time
~35 min
Warm up for 5 minutes before every session.
For six months or more of consistent training. A four-day upper/lower split works every muscle twice a week, with more sets per session than full-body training allows.
Strength
4 days
Upper/lower split with dumbbells, a bench and a pull-up bar.
Walk + Intervals
2 days
A midweek prayer walk and one short interval session.
Sabbath
1 day
Real rest. Recovery is where strength is built.
Time
~50 min
Warm up for 5 minutes before every session.
For two or more years of consistent lifting and confidence under a barbell. A five-day push, pull, legs, upper, lower rotation in a full gym, still hitting every muscle twice a week.
Strength
5 days
Push, pull, legs, upper and lower sessions with barbell and machines.
Prayer Walk
1 day
Brisk walking while you pray through the week’s verse.
Sabbath
1 day
Real rest. Recovery is where strength is built.
Time
~65 min
Warm up for 5–10 minutes and build up to your working weight.
0 of 28 days complete
Beginner / Week 1 of 4
Foundation.
Learn the movements. Three sets each, stopping with 2–3 good reps left in the tank.
What? know ye not that your body is the temple of the Holy Ghost which is in you, which ye have of God, and ye are not your own? For ye are bought with a price: therefore glorify God in your body, and in your spirit, which are God’s.
1 Corinthians 6:19-20 (KJV)
Reflect
What would it look like this week to treat your body as something entrusted to you, not owned by you?
Beginner / Week 2 of 4
Discipline.
Add a fourth set to the main lifts and slow every lowering phase to a 3-second count.
But I keep under my body, and bring it into subjection: lest that by any means, when I have preached to others, I myself should be a castaway.
1 Corinthians 9:27 (KJV)
Reflect
Where is God asking you to show up consistently, even when no one is watching?
Beginner / Week 3 of 4
Endurance.
Higher reps and shorter rests. Keep moving, and keep your form.
Let us lay aside every weight, and the sin which doth so easily beset us, and let us run with patience the race that is set before us.
Hebrews 12:1 (KJV)
Reflect
What “weight” do you need to lay aside to run your race well?
Beginner / Week 4 of 4
Strength.
Go a little heavier with fewer reps, then test yourself on Day 5.
But they that wait upon the LORD shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint.
Isaiah 40:31 (KJV)
Reflect
Look back over four weeks. Where did you see God renew your strength?
Intermediate / Week 1 of 4
Foundation.
Settle into the upper/lower split. Choose loads that leave 2 reps in the tank on every set.
What? know ye not that your body is the temple of the Holy Ghost which is in you, which ye have of God, and ye are not your own? For ye are bought with a price: therefore glorify God in your body, and in your spirit, which are God’s.
1 Corinthians 6:19-20 (KJV)
Reflect
What would it look like this week to treat your body as something entrusted to you, not owned by you?
Intermediate / Week 2 of 4
Discipline.
A fourth set on every main lift. Same loads as last week, more total work.
But I keep under my body, and bring it into subjection: lest that by any means, when I have preached to others, I myself should be a castaway.
1 Corinthians 9:27 (KJV)
Reflect
Where is God asking you to show up consistently, even when no one is watching?
Intermediate / Week 3 of 4
Endurance.
Reps climb and rest drops to 60 seconds. Take 10–15% off the weight and keep it clean.
Let us lay aside every weight, and the sin which doth so easily beset us, and let us run with patience the race that is set before us.
Hebrews 12:1 (KJV)
Reflect
What “weight” do you need to lay aside to run your race well?
Intermediate / Week 4 of 4
Strength.
Heavier loads, fewer reps and 2–3 minutes of rest on main lifts. Test yourself on Day 6.
But they that wait upon the LORD shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint.
Isaiah 40:31 (KJV)
Reflect
Look back over four weeks. Where did you see God renew your strength?
Advanced / Week 1 of 4
Foundation.
Set your working weights across the five-day rotation, leaving 1–2 reps in reserve.
What? know ye not that your body is the temple of the Holy Ghost which is in you, which ye have of God, and ye are not your own? For ye are bought with a price: therefore glorify God in your body, and in your spirit, which are God’s.
1 Corinthians 6:19-20 (KJV)
Reflect
What would it look like this week to treat your body as something entrusted to you, not owned by you?
Advanced / Week 2 of 4
Discipline.
Volume week. An extra set on the main lifts and on every accessory.
But I keep under my body, and bring it into subjection: lest that by any means, when I have preached to others, I myself should be a castaway.
1 Corinthians 9:27 (KJV)
Reflect
Where is God asking you to show up consistently, even when no one is watching?
Advanced / Week 3 of 4
Endurance.
Density week. Lighter loads, higher reps, short rests, last accessory set to failure.
Let us lay aside every weight, and the sin which doth so easily beset us, and let us run with patience the race that is set before us.
Hebrews 12:1 (KJV)
Reflect
What “weight” do you need to lay aside to run your race well?
Advanced / Week 4 of 4
Strength.
Intensity week. Heavy sets of 3–5 with 3 minutes of rest, then test on Day 6.
But they that wait upon the LORD shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint.
Isaiah 40:31 (KJV)
Reflect
Look back over four weeks. Where did you see God renew your strength?
Train together
Iron sharpeneth iron; so a man sharpeneth the countenance of his friend.
This plan is general guidance for healthy adults, not medical advice. Check with your doctor before starting a new exercise program, stop if anything hurts, and scale any movement to where you are today. Rest 60–90 seconds between sets unless the week says otherwise. When you can do one or two reps more than the target on every set, add a little weight next time (about 2–10%). Take an extra rest day whenever you need one; just keep the days in order. Each day carries a one-line prayer drawn from the week’s verse; pray it before you start. Tick off each day as you finish it; your progress is saved on this device.
