If a one-size-fits-all plan hasn’t stuck, The Power of 4 was built for you. The Power of 4 is composed of 4 core pillars: Fitness, Nutrition, Supplementation, and Mindfulness/Mindset. Each pillar is a component that when combined helps achieve results that last. You’ll train smarter across strength, cardio, mobility, and recovery to avoid burnout, boredom, and plateaus. Sessions are efficient yet effective, maintaining busy schedules while still delivering results. Pair it with simple nutrition and mindfulness practices to support energy, focus, and long-term results day after day.

Across 13 weeks, you’ll move through 23 unique workouts and 2 bonus sessions ranging from 10 to 70 minutes, 7 days a week. Workouts blend strength, cardio, mobility, yoga, and plyo so you build muscle, endurance, and resilience. Every workout includes “Power Up”, “Power Down”, and Stop Options™ to customize volume and intensity in the moment. You can complete the program with dumbbells and resistance bands; some workouts use other optional equipment, like a pull-up bar and mat. The two add-ons, 1 + 5x5 (a fast 10-minute burner) and Body Scan Meditation (a restorative breath-led reset), live in the Bonus Workouts section and can be added to any day for extra calorie burn or some TLC. Start where you are and progress on your terms.

You can do The Power of 4 with just dumbbells and resistance bands. Other equipment is optional, like a pull-up bar and mat. To keep you consistent, you’ll get 23 printable workout tracker sheets plus a customizable 3-month calendar so you can plan, track, and celebrate progress. Each workout lists exactly what you need so there’s no guesswork. Choose lighter or heavier loads and use the intensity options to tailor every session. Simple setup, serious results.

Training lands better when you fuel better. Focus on balanced meals with adequate protein and hydration to support energy and recovery. Consider staples like protein for muscle repair, collagen for connective tissue support, pre-workout for focus, and electrolytes for smarter hydration–use what fits your routine. Keep it consistent and simple so nutrition boosts your training rather than complicates your day. Pair smart fueling with quality sleep and mindfulness to amplify results that last. The products and supplements featured and mentioned by Tony Horton are not for sale by or associated with BODi.