"So you’ve crushed the 3-2-8 method, and the 12-3-30 treadmill workout has you saying, “Been there, done that.” But there’s a new workout routine taking over #FitTok. Popularized by the Ladder fitness app, the 4-2-1 method is a type of workout split that takes the guesswork out of programming your sweat sessions for the week. The 4-2-1 fitness routine has gotten the stamp of approval from trainers and fitness girlies alike for its results. “Every week I see progress within my body; it’s insane,” said one trainer on TikTok who follows the 4-2-1 plan (known as @maddiefromladder on TikTok). Another fitness coach, Selena, said, “The 4-2-1 method is literally sculpting my body…I’m feeling more athletic every day.” Keep reading to get the 411 on the 4-2-1 workout method to try it for yourself.
What is The 4-2-1 Workout Method?
The 4-2-1 method is designed to optimize fat loss while maintaining muscle mass. Your week is made up of four strength workouts, two cardio workouts, and one mobility session.
How the 4-2-1 Method Works
The 4-2-1 method is a straightforward yet highly effective workout routine that blends strength training, cardio workouts, and mobility exercises into a cohesive plan. Here’s how it breaks down:
- Four Strength Workouts per Week: These sessions focus on building muscle mass and targeting major muscle groups. Whether you’re working on your upper body, lower body, or core, these workouts are designed to increase your strength and boost your metabolism.
- Two Cardio Workouts per Week: Cardio sessions are all about getting your heart rate up and burning calories. You can choose from a variety of activities, from running and cycling to dance cardio and high-intensity interval training (HIIT). The goal is to improve your cardiovascular health and help you lose weight.
- One Mobility Session per Week: Mobility exercises are crucial for maintaining flexibility and preventing injuries. These sessions focus on improving your range of motion and ensuring that your joints and muscles are functioning optimally. Think of it as a way to keep your body moving smoothly and efficiently.
By following this simple yet effective structure, the 4-2-1 method ensures that you’re getting a balanced mix of workouts each week. This not only helps you achieve your fitness goals but also keeps your routine varied and interesting, making it easier to stick with in the long run.
The 4-2-1 Workout Method: What You Need to Know
1. Four strength workouts per week
Don’t let the gym intimidation factor deter you from partaking in the 4-2-1 workout plan—all you need is a pair of weights you’re comfortable starting with, whether that’s at your local health club or in the comfort of your own home. If you’re new to lifting weights, start slow. And if you’re not working hard to push through your final reps, the weight you’re using is probably too light. To get the most out of your strength training and see results, progressively overload the intensity (increase the weight you use or the number of reps you do) every 4-6 weeks.
The benefits of weight-lifting: You can boost your metabolism, confidence, and muscle mass. Weight-lifting is also beneficial for improving your overall health. It can help strengthen your bones, help with weight management, improve mobility, protect joints from injuries, and enhance heart health, all of which contribute to living a long and healthy life.
2. Two cardio workouts per week
Getting your heart rate up doesn’t have to equate to logging miles on the treadmill or elliptical. Take it outside for your hot girl walks or do a circuit of exercises like squat jumps, burpees, and mountain climbers. When the weather is fickle (or you’re feeling unmotivated), engage in some cozy cardio.
When you’re short on time, either up the intensity of your cardio sessions by adding more reps or distance to your exercises(s) or shortening your rest periods between sets. You can also practice habit stacking on your cardio days, whether that looks like getting your steps in on your walking pad while you answer emails or log onto a Zoom or choosing a quickie dance cardio workout during your lunch break. Whatever your choice of aerobic exercise, you’ll be one rep or step closer to an improved mood, better sleep, sharper cognitive function, and even longevity.
3. One mobility session per week
Mobility is a key component of health and essential for all movement, from everyday activities like carrying groceries to climbing Mount Everest. Mobility comprises all the skills required for everyday living: physical stamina, strength, balance, coordination, and range of motion. According to Harvard Health, regular mobility exercises are the best way to prevent further loss of movement as well as injuries and falls, no matter your age or health. But what is mobility training exactly? Winnie Yu, DPT, CSCS, a sports and orthopedic specialist and a physical therapist, told Women’s Health that it’s a type of exercise that develops your ability to control your body through the full range of motion available at each joint, which can focus on one joint area at a time or target multiple joints at the same time. She lists the World’s Greatest Stretch, Cat-Cow, and Thread the Needle as some of the best mobility exercises to perform.
READ: Solidcore 101: The Truth Behind the Cult-Favorite Workout Studio
A Sample 4-2-1 Weekly Routine
Our Verdict
Similar to the 3-2-8 method, the 4-2-1 workout routine provides a well-balanced, effective mix of approachable and sustainable exercises. “Following a method like this can be helpful because it gives you a structured way to plan your exercise schedule,” Rebecca Stewart, CPT, a certified personal trainer, mobility coach, and pain-free performance specialist, told Women’s Health. “This is an effective approach because it provides a clear way to incorporate different types of workouts for a holistic approach to fitness.” At the same time, the 4-2-1 workout split allows for flexibility in how you carry out the program (i.e., what days you do strength training versus cardio, what types of strength training, cardio, and mobility exercises you implement).
That said, we are each built uniquely and have varied fitness levels and lifestyles, so adapt the workout structure to make it work for you. For example, if you planned for a strength training workout the next day, but you woke up feeling fatigued, opt for a mobility or recovery day, whether or not you already took one that week. The most effective fitness routine is the one that feels best for your body and that works best for your body, regardless of the latest TikTok trends.
READ: Weight Lifting is For Women Too–Here’s What You Need To Know
Katherine Chang, Wellness Staff Writer
Katherine Chang is The Everygirl’s Wellness Staff Writer with over five years of experience in the health and wellness space. She navigates the latest wellness topics and trends through expert interviews and studies, and she’s always first in line to try them firsthand.