Woman lifting dumbbells in a muscle up challenge

4-Week Muscle Up Challenge to Build Muscle and Strength at Home

I’m stoked to offer this free 4-week Muscle Up Challenge to help middle-aged participants build muscle and strength at home. Here you will find a simple plan to get started, handouts, and all the workout videos. The entire challenge is accessible from this single page. So, let’s dive into the details.



Equipment & Space

  • Range of dumbbells (e.g., 5 – 20 lbs).
  • You can use kettlebells or another type of weightlifting equipment.
  • A small, safe place to work out.

Preview & Prepare

  • Understand your expectations for success.
  • Scan the exercises in the videos.
  • Download the handouts.
  • Review all materials.
  • Organize your schedule.

Safety & Medical

  • Ensure you have medical clearance to participate.
  • Stop immediately if you feel pain during an exercise.
  • If pain persists, seek advice from a medical professional.

Assumption of Risk and Medical Clearance Declaration

By participating in this program, you acknowledge and agree that you have obtained medical clearance from your doctor. You fully understand and accept that participating in this program involves inherent risks, including but not limited to, the risk of injury. By engaging in this program, you voluntarily assume all risks associated with its activities and agree to release and hold harmless Tammy Lee (op. Tammy Lee Fitness and GO FIT LIFE) from any claims or liabilities arising out of your participation.

Read my Terms & Conditions before participating.


Definition and Importance: Building muscle, aka hypertrophy, is the process of increasing muscle size through resistance training. It’s crucial for middle-aged individuals to maintain muscle mass for overall health and vitality.

Benefits: Building muscle can enhance metabolism, improve bone density, and boost confidence. It also helps in performing daily activities more efficiently.

Health and Wellbeing: Regular strength training improves cardiovascular health, aids in weight management, and reduces the risk of chronic diseases.

The Role of Progressive Overload

Explanation: Progressive overload involves gradually increasing the weight, frequency, or number of repetitions in your resistance training routine to continuously challenge your muscles to build strength and size.

Incorporation: Start with weights you are comfortable with and gradually increase the load. Track your progress to ensure consistent improvements.

Safety: Ensure proper form and technique to prevent injuries. Increase weights or reps slowly and steadily.

Lifting Techniques and Exercises

Essential Techniques: Proper form is important, but we learn through practice. Don’t worry about having to do every lift perfectly. You will get better with experience. My videos demonstrate the correct techniques to maximize muscle engagement and minimize the risk of injury. However, sometimes I make mistakes too. Even though I’ve been teaching for many years, it doesn’t mean I’m perfect. I have to practice just like you.

Key Exercises: The program includes fundamental movements that we need to practice for everyday life, sport, and recreation. Most exercises in the program are core-centric, meaning you need to engage your core to stabilize the spine while you are lifting and moving. This act in itself will help to strengthen your core.

Maximizing Growth: Focus on controlled movements and full range of motion to effectively target the muscles. By using the full range of motion, you will reach more muscle fibres. If you can’t do an exercise with a full range, it’s okay. Sometimes our joints and muscles get stiff, and it takes time and practice to increase the range of motion.

4-WEEK MUscle up Program Structure and Benefits

Here is a quick breakdown of the program structure and benefits:

  • Fundamental movement patterns included: squat, lunge, hip-hinge, push, pull, carry.
  • All workouts include a dynamic warm-up and static stretching cool-down.
  • You should do each workout at least once per week.
  • Workouts range from 15 to 20 minutes.
  • Participants are responsible for making their own personal modifications.

Training Calendars

There is a four-week calendar available for beginners, intermediates and advanced participants. These calendars give you guidance on how to use the workouts in your weekly routines. They also provide you with the ability to advance from one level to another. I also provided a template for everyone to create their own schedule.

Exercise Log

The exercise log template provides you with a way to track the following:

  • reps
  • sets
  • weights
  • rest
  • RPE (rate of perceived exertion)

This is important for self-assessment. For example, at the end of the four weeks, participants can assess their strength gains by comparing how much weight they used in the beginning of the challenge to the end. Increasing weights, reps, and sets are various ways to practice progressive overload, a key component in training for strength and muscle.

Bonus Guide

To make this challenge complete, I created an additional guide for protein, cardio and sleep. These recommendations can help you optimize your strength and muscle gains during the challenge. They can also help you after the challenge is over by creating healthy lifestyle habits.


Following a structured program ensures balanced muscle development and reduces the risk of plateaus. It also provides a clear path to achieving your fitness goals. This is a great way to get the journey started on developing a healthier and active lifestyle. Change requires intentional action and following a plan is one of the best ways to help you succeed.


Use the playlist below to access Muscle Up workout videos. The calendars guide you on when to use each video in your weekly routine. I strongly suggest using a calendar suitable to your level to optimize your efforts to build muscle and strength. Remember, the challenge is repeatable too.

HOW TO ACCESS THE VIDEOS: You can scroll through the playlist to select your workout. To start the workout, click the big green play button in the middle. Use the chapters to jump to different sections of the workout. If you need extra help or run into technical issues, post in the comments at the bottom of this page or contact me HERE.

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Click here to browse my free collection of high-protein recipes. Download and print the recipe cards to add to your collection at home.


Remember, every workout brings you one step closer to your goals. Stay consistent, challenge yourself, and celebrate your progress. You can do this!

If you have questions or need support, please post in the comments section below and I will respond as soon as possible. If you need to reach me privately, click here to access my contact page.


Below are links to articles that I recommend reading. I used information from these scientific articles to create this 4-week Muscle Up Program.

1. Schoenfeld, B. J., Grgic, J., & Ogborn, D. (2023). Optimizing resistance training technique to maximize muscle hypertrophy: A narrative review. Journal of Functional Morphology and Kinesiology, 9(1). https://doi.org/10.3390/jfmk9010009

2. Balachandran, A. T., Wang, Y., Watts-Battey, C., Szabo, F., Schoenfeld, B. J., & Quiles, N. (2023). Comparison of light vs moderate load strength training on muscle mass, strength, and power in middle-aged and older adults. Medicine & Science in Sports & Exercise, 55(9S), 538-539. https://doi.org/10.1249/01.mss.0000984856.76721.af

3. Iversen, V.M., Norum, M., Schoenfeld, B.J. et al. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med 51, 2079–2095 (2021). https://doi.org/10.1007/s40279-021-01490-1

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