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The 4 Week Whey Protein Fitness Plan

3 workouts per week. 1 weekly challenge. 0 kit required. Infinite fitness gains.

Give your body the stimulus it needs to get leaner, stronger and fitter. Follow this four-week fitness plan and support your training with Neat Whey Protein to help develop a lean, powerful and athletic physique.

With this plan, you don’t need to slave away for hours in the gym or on the road. The workouts range from a lightning fast 18 minutes to a lunch break-friendly 32 minutes. They’re kit-free, meaning all you need is your bodyweight, so you can stay on track even if work or travel gets in the way. And because they’re all timed, meaning it’s just you against the clock, they’re also effective for anyone from beginner to exercise aficionado.

The plan is made up of three weekly workouts, focusing on lower body and core, upper body and core and full body and core, plus one short “fitness challenge” at the end of each week to test your progress.

The Four Week Whey Protein Training Guide | Neat Nutrition. Clean, Simple, No-Nonsense Protein. Images Created in Collaboration with the Wonderful Guys at F45 Paddington

Use the form images below to make sure your technique is on point. Try to follow the timed sets and rest periods closely. And push yourself to get the most out of every workout. For the weekly challenge, the target is to complete the squats and press-ups/knee press-ups as fast as you can, resting as little as possible. Set a time to beat and try to smash it next week.

You might feel a little sore a day or two after the workouts. That’s usual and a sign your muscles have been broken down and are rebuilding stronger – potentially up to 5% stronger, according to our resident sports scientist, Dr Nick Ambatzis. Treating yourself to a restorative whey protein shake after these workouts and again the next morning will help your body recover in record time.

Once you’ve conquered week one, you can tweak the number of sets and reps across the remaining three weeks with our guide to keep you getting leaner, stronger and fitter. By week four, you’ll be unstoppable.

Neat Tip: Tackle this plan with a friend – it will keep you accountable to each other so you’re far more likely to stay on track and pick each other up if you fall off the workout wagon.

Want to crank it up a gear? Try Neat BCAA Powder. 

Monday - Bodyweight Lower Body & Core.

The Exercises

1A) Split Squat - Keep your hands on hips for balance and your back upright. 

Chair Squat Form Guide | Neat Nutrition. Clean, Simple, No-Nonsense Protein.

1B) Bench Squat - Keep your knees wide. Lower to touch the seat then drive up.

Chair or Bench Step Up Form Guide | Neat Nutrition. Clean, Simple, No-Nonsense Protein.

2A) Chair Step-Up - Alternate Legs. Make sure to Sstand tall at the top and control on the way down. 

Pause Squat Form Guide | Nat Nutrition. Clean, Simple, No-Nonsense Protein.

2B) Pause Squat - Pause for 2 seconds with thighs parallel on each rep. 

Hip Thrust Form Guide | Neat Nutrition. Clean, Simple, No-Nonsense Protein.

3A) Hip Thrust - Press your lower back into the floor at the start of the movement to engage your core and drive up with your hips. 

Plank Shoulder Taps Form Guide | Neat Nutrition. Clean, Simple, No-Nonsense Protein.

3B) High Plank Shoulder Tap - Keep your ankles, hips and shoulders in line. Minimise rocking in the movement. 

Single Leg Hip Thrust Form Guide | Neat Nutrition. Clean, Simple, No-Nonsense Protein.

4A) Single Leg Hip Thrust - Keep your knees side by side. At the top of the move, keep your hips high and squeeze your glutes. 

Plank Seesaw Form Guide | Neat Nutrition. Clean, Simple, No-Nonsense Protein.

4B) Plank Seesaw - Slowly rock forwards and backwards, engaging your glutes.

The Workout

Working one superset at the time, complete 30 seconds of the A exercise, doing as many reps as possible, before completing 30 seconds of the B exercise. Take 30 seconds rest after completing both, and repeat this until you've done your allocated sets. Move on to the next superset. 

Week 1:  A Exercises: 3 Sets, 30 Seconds of Reps, 0 Rest. B Exercises: 3 Sets, 30 Seconds of Reps, 30 Seconds Rest. 

Week 2: A Exercises: 4 Sets, 30 Seconds of Reps, 0 Rest. B Exercises: 4 Sets, 30 Seconds of Reps, 30 Seconds Rest. 

Week 3: A Exercises: 3 Sets, 45 Seconds of Reps, 0 Rest. B Exercises: 3 Sets, 45 Seconds of Reps, 30 Seconds Rest.

Week 4: A Exercises: 4 Sets, 45 Seconds of Reps, 0 Rest. B Exercises: 4 Sets, 45 Seconds of Reps, 30 Seconds Rest. 

Tuesday - Rest.

Wednesday - Bodyweight Upper Body & Core.

Walkout Form Guide | Neat Nutrition. Clean, Simple, No-Nonsense Protein.

1A) Walkout - Keep the tempo high and your core engaged throughout. 

Pike Push-Up Form Guide | Neat Nutrition. Clean, Simple, No-Nonsense Protein.

1B) Pike Press-Up - Tuck your head in and bend your arms to lower your head towards the floor.

Bear Crawl Form Guide | Neat Nutrition. Clean, Simple, No-Nonsense Protein.

2A) Bear Crawl - Keep your knees just off the floor and your core engaged.

Press Up Form Guide | Neat Nutrition. Clean, Simple, No-Nonsense Protein.

2B) Press-Up or Knee Press-Up - Keep your hands below your shoulders and your core and glutes engaged throughout. 

Dead Bug Form Guide | Neat Nutrition. Clean, Simple, No-Nonsense Protein.

3A) Dead Bug - Make sure to engage your core asyou extend your opposite arm and leg. 

Plank Knee Tuck Form Guide | Neat Nutrition. Clean, Simple, No-Nonsense Protein.

3B) High Plank Knee Tuck - Alternate sides, squeezing your core to bring your knee to tap your elbow. 

Alternating Leg Raise Form Guide | Neat Nutrition. Clean, Simple, No-Nonsense Protein.

4A) Alternating Leg Raise - alternate sides, engaging your core to protect your back.

High To Low Plank Form Guide | Neat Nutrition. Clean, Simple, No-Nonsense Protein.

4B) High to Low Plank - Also known as 'commandos', do 3 reps one way before doing the reverse. 

The Workout

Week 1: A Exercises: 3 Sets, 30 Seconds of reps, 0 Rest. B Exercises: 3 Sets, 30 Seconds of Reps, 30 Seconds Rest.

Week 2: A Exercises: 4 Sets, 30 Seconds of Reps, 0 Rest. B Exercises: 4 Sets, 30 Seconds of Reps, 30 Seconds Rest. 

Week 3: A Exercises: 3 Sets, 45 Seconds of Reps, 0 Rest. B Exercises: 3 Sets, 45 Seconds of Reps, 30 Seconds Rest.

Week 4: A Exercises: 4 Sets, 45 Seconds of Reps, 0 Rest. B Exercises: 4 Sets, 45 Seconds of Reps, 30 Seconds Rest. 

Thursday - Rest.

Friday - Bodyweight Full Body & Core. 

Side Step Up Form Guide | Neat Nutrition. Clean, Simple, No-Nonsense Protein.

1A) Side Step Up - Step sideways onto a chair or bench and come back down. Switch sides halfway through. 

Squat Hold Form Guide | Neat Nutrition. Clean, Simple, No-Nonsense Protein.

1B) Squat Hold  - Keep your thighs parallel to the floor, your knees wide and back flat. 

Walkout Form Guide | Neat Nutrition. Clean, Simple, No-Nonsense Protein.

Jump Squat Form Guide | Neat Nutrition. Clean, Simple, No-Nonsense Protein.

2A) Walkout to Jump Squat - Perform two jump squats after every walkout.  

Plank Form Guide | Neat Nutrition. Clean, Simple, No-Nonsense Protein.

2B) Plank - Rest on forearms. Squeeze your glutes to keep your hips level. 

Mountain Climber Form Guide | Neat Nutrition. Clean, Simple, No-Nonsense Protein.

3A) Mountain Climber - Keep hips low and tempo high. 

Side Plank Form Guide | Neat Nutrition. Clean, Simple, No-Nonsense Protein.

3B) Side Plank - Alternate sides, resting on your forearm with your hips in line. 

Step Out Burpee Form Guide | Neat Nutrition. Clean, Simple, No-Nonsense Protein.

Step Out Burpee Form Guide | Neat Nutrition. Clean, Simple, No-Nonsense Protein.

4A) Step Out Burpee - Step your leg back one at a time. Jump up at the top of the rep.

Reverse Plank Form Guide | Neat Nutrition. Clean, Simple, No-Nonsense Protein.

4B) Reverse Plank - Hold an upside down press-up. Raise your hips high and hold.

The Workout

Week 1: A Exercises: 3 Sets, 30 Seconds of reps, 0 Rest. B Exercises: 3 Sets, 30 Seconds of Reps, 30 Seconds Rest.

Week 2: A Exercises: 3 Sets, 40 Seconds of Reps, 0 Rest. B Exercises: 3 Sets, 40 Seconds of Reps, 30 Seconds Rest. 

Week 3: A Exercises: 3 Sets, 50 Seconds of Reps, 0 Rest. B Exercises: 3 Sets, 50 Seconds of Reps, 30 Seconds Rest.

Week 4: A Exercises: 3 Sets, 1 Minute of Reps, 0 Rest. B Exercises: 3 Sets, 1 Minute of Reps, 30 Seconds Rest. 

Saturday - Rest.  

Sunday - Bodyweight Fitness Challenge.

Bodyweight Squats Form Guide | Neat Nutrition. Clean, Simple, No-Nonsense Protein.

1) Squats

Press Ups Form Guide | Neat Nutrition. Clean, Simple, No-Nonsense Protein.

2) Press-Ups or Knee Press-Ups.

The Workout

Week 1: 1 Set, 50 Reps of Squats & 50 Reps of Press-Ups. 

Week 2: 1 Set, 50 Reps of Squats & 50 Reps of Press-Ups. 

Week 3: 1 Set, 75 Reps of Squats & 75 Reps of Press-Ups. 

Week 4: 1 Set, 75 Reps of Squats & 75 Reps of Press-Ups.