Travel-Friendly Strength Plan (Hotel Workouts)
Travel-Friendly Strength Plan (Hotel Workouts) is a free 4-week training program template with 16 workout days. Coaching clients who travel often? This strength plan is designed for hotel gyms and bodyweight workouts, so they can stay strong anywhere. Copy it into Superset for free, change any week, swap exercises, and assign it to clients. They follow each workout, log sets,.
Week 1
Day 1: Full-Body Strength
- Warm-up (5-7 mins)
- Goblet Squat
- Push-Up
- Single-Leg Dumbbell Romanian Deadlift
- Seated Dumbbell Overhead Press
- Plank Hold Walk-Out
Day 2: Mobility & Core
- Warm-up (5 mins)
- Side Plank
- Dead Bug
- Banded Rows
- Single-Leg Glute Bridge
- Hip Flexor Stretch
Day 3: Upper-Body & Conditioning
- Warm-up (5-7 mins)
- Push-Up
- Bent-Over Dumbbell Row
- Suitcase Carry
- Tricep Dips
- Squat Jumps
- Optional finisher...
Day 4: Lower-Body (Optional)
- Warm-up (5-7 mins)
- Bulgarian Split Squat
- Dumbbell Step-Up
- Weighted Calf Raises
- Jump Lunge
- Wall Sit
- Optional finisher...
Week 2
Day 1: Full-Body Strength
- Warm-up (5-7 mins)
- Goblet Squat
- Push-Up
- Single-Leg Dumbbell Romanian Deadlift
- Seated Dumbbell Overhead Press
- Plank Hold Walk-Out
Day 2: Mobility & Core
- Warm-up (5 mins)
- Side Plank
- Dead Bug
- Banded Rows
- Single-Leg Glute Bridge
- Hip Flexor Stretch
Day 3: Upper-Body & Conditioning
- Warm-up (5-7 mins)
- Push-Up
- Bent-Over Dumbbell Row
- Suitcase Carry
- Tricep Dips
- Squat Jumps
- Optional finisher...
Day 4: Lower-Body (Optional)
- Warm-up (5-7 mins)
- Bulgarian Split Squat
- Dumbbell Step-Up
- Weighted Calf Raises
- Jump Lunge
- Wall Sit
- Optional finisher...
Week 3
Day 1: Full-Body Strength
- Warm-up (5-7 mins)
- Goblet Squat
- Push-Up
- Single-Leg Dumbbell Romanian Deadlift
- Seated Dumbbell Overhead Press
- Plank Hold Walk-Out
Day 2: Mobility & Core
- Warm-up (5 mins)
- Side Plank
- Dead Bug
- Banded Rows
- Single-Leg Glute Bridge
- Hip Flexor Stretch
Day 3: Upper-Body & Conditioning
- Warm-up (5-7 mins)
- Push-Up
- Bent-Over Dumbbell Row
- Suitcase Carry
- Tricep Dips
- Squat Jumps
- Optional finisher...
Day 4: Lower-Body (Optional)
- Warm-up (5-7 mins)
- Bulgarian Split Squat
- Dumbbell Step-Up
- Weighted Calf Raises
- Jump Lunge
- Wall Sit
- Optional finisher...
Week 4
Day 1: Full-Body Strength
- Warm-up (5-7 mins)
- Goblet Squat
- Push-Up
- Single-Leg Dumbbell Romanian Deadlift
- Seated Dumbbell Overhead Press
- Plank Hold Walk-Out
Day 2: Mobility & Core
- Warm-up (5 mins)
- Side Plank
- Dead Bug
- Banded Rows
- Single-Leg Glute Bridge
- Hip Flexor Stretch
Day 3: Upper-Body & Conditioning
- Warm-up (5-7 mins)
- Push-Up
- Bent-Over Dumbbell Row
- Suitcase Carry
- Tricep Dips
- Squat Jumps
- Optional finisher...
Day 4: Lower-Body (Optional)
- Warm-up (5-7 mins)
- Bulgarian Split Squat
- Dumbbell Step-Up
- Weighted Calf Raises
- Jump Lunge
- Wall Sit
- Optional finisher...