4020 Home Workout Gym Coach

New Golf and Running programs. Coaching that adapts to your level, whether you are starting out or coming back after a long break.

A coach behind every session.

4020 is a strength and fitness app built by a real coaching team. Every program is written and reviewed by coaches — not assembled from a random exercise library.

START AGAIN. FOR GOOD. You have started before and stopped. That is normal: most programs are built for people who are already fit. Here you start from your actual level and progress in stages.

3 SESSIONS A WEEK. 30 TO 40 MINUTES. You do not need to live in the gym. Three sessions a week are enough to see a real difference. At home or at the gym — the program adapts to you, not the other way round.

RIGHT FORM, FROM DAY ONE Every movement is filmed and explained by your coach. You know exactly what to do, how to do it, and why. You get stronger without getting hurt.

A PROGRAM BUILT FOR YOU Six questions to start: your age, your level, your goal. We handle the rest.

NUTRITION AND MACROS INCLUDED Your macros are calculated automatically from your profile. Simple recipes complete your training, with no weighing and no counting.

OUR PROGRAMS • Golf Strength — conditioning built for golfers • Running Strength — conditioning built for runners • Body Weight — 100% bodyweight, no equipment needed • Just 2 Dumbbells — a full program with two dumbbells

WHO IS IT FOR? From 20 to 60. Beginners and experienced lifters. Men and women. If you want to get back into training seriously and stick with it, you are in the right place.

Join the 4020 community.