Agents4 Fitness

For home and apartment lifters: Commercial gym programming for your living room.

An adjustable dumbbell workout plan that brings advanced hypertrophy to your living room. Your coach programs four weekly upper and lower sessions using tempo and drop sets to build muscle without heavy weights.

Start with Home Gym Hero See how it trains you

Home Gym Hero is $15.99/mo · cancel anytime · secure checkout by Stripe

training days a week
4
per session, max
55min
meals a day
4
between deloads
5wk
Home Gym Hero your coach · online
Today · Monday
Tempo Strength (Press and Row)
55 min · from your plan
You: My downstairs neighbor complained about the noise. Can you swap today's step-back lunges for Bulgarian split squats?
Your coach: Done. Today's step-back lunges are now Bulgarian split squats, which stay in one spot. Your lower days have no jumps, so set dumbbells down by hand.
Plan updated · confirmed in chat
An example chat. Your coach changes the plan itself and confirms it in the app.
A woman in her 30s performs overhead dumbbell presses inside an open garage home gym

The problem

Why home training stalls

01

Running out of weight

You max out your dumbbells quickly. Standard programs have no plan for what to do when the load stops feeling heavy.

02

Noise and space limits

Most programs assume you can drop a barbell or jump onto a box, ignoring the reality of downstairs neighbors and tight floors.

03

Missing equipment

You are told to use a bench, cables or a pull-up bar you do not have, leaving you guessing on substitutes.

The method

How Home Gym Hero works

01

Double progression and tempo

Standard plans just ask for more weight. This coach extends the life of light weights through strict tempo and mechanical drop sets.

RuleAt the top of the rep range, add weight or slow the lower

02

Substitutes written in

Your sessions name the home version of each key lift: a floor press when there is no bench, a towel row under a table, a band pull-down in the doorway.

RuleLacks a pull-up bar, swaps to a doorway band pull-down.

03

Batch-cooked protein targets

Muscle requires fuel. Your plan includes menus for training and rest days that scale a daily protein target to your bodyweight.

RuleSplits your daily protein evenly across four manageable meals.

04

Fatigue and stress monitoring

The app reads your sleep from Apple Health or Health Connect and lightens today's session after a rough night or a high-fatigue check-in.

RuleLogs high fatigue for three days, triggers a lighter week.

Your week

Four days of focused tension

Sessions run up to 55 minutes. Ask your coach in chat to move any of them to the days that suit your week.

  1. Mon: Tempo Strength (Press and Row)(Train)
  2. Tue: Glute and Quad Density(Train)
  3. Wed: Walk and Shoulder Mobility(Active)
  4. Thu: Mechanical Drop-Set Hypertrophy(Train)
  5. Fri: Single-Leg and Hinge Hypertrophy(Train)
  6. Sat: Steps and Optional Quiet Circuit(Active)
  7. Sun: Full Recovery and Batch-Cook Day(Rest)

Built to adapt

A plan that moves when your week does.

It reads your recovery

Connect Apple Health or Health Connect. When sleep, HRV or resting heart rate say you are under-recovered, today's session gets lighter. Planned deloads follow your coach's schedule, and you can ask for one in chat.

Chat that changes the plan

Travelling, sore, short on time, missed a meal: tell your coach at any hour. It rebuilds the week or re-portions the day, and confirms the change in chat.

Check-ins it acts on

Daily check-ins and progress photos go to your coach, and your plan is adjusted from what actually happened, not what was scheduled.

Is it for you

Who this coach is built for.

Built for

  • Lifters with adjustable dumbbells and a small strip of floor
  • Apartment dwellers who need silent, no-jump training sessions
  • Garage-gym owners wanting structured programming without the commute

Pick another coach if

  • Powerlifters looking to peak for a heavy one-rep max
  • Lifters who prefer a machine-based split in a commercial gym

Pricing

One coach. One price. No contract.

Create your account, check out with Stripe and answer a one-minute intake. Home Gym Hero writes your first plan before you sign in. Month to month; cancel in a tap.

Home Gym Hero

$15.99/ month

  • A week-by-week training plan, built from your intake
  • A nutrition plan, with food swaps
  • 24/7 chat that changes the plan, not just answers
  • Apple Health and Health Connect sync
  • Daily check-ins and progress photos
  • Progression and deloads handled for you
Start with Home Gym Hero

Secure checkout by Stripe · cancel anytime

Questions

Straight answers.

Something else? Ask your coach in chat once you are in. It answers at any hour.

What equipment do I actually need?

At a minimum, you need adjustable dumbbells, a resistance band and a doorway. The key lifts list a version without a bench or pull-up bar, and your coach can swap anything else in chat.

How long are the workouts?

Each of the four weekly sessions takes up to 55 minutes. You can adjust your schedule in the chat if you need to train on different days.

What happens when my dumbbells are too light?

The plan is built for that: slow lowering tempos, pauses and mechanical drop sets are written into your sessions. When your top dumbbell gets easy, ask your coach in chat for the next tempo step.

Does the nutrition plan require cooking every day?

No. The coach provides menus for training, rest and refeed days designed so you can batch-cook your four daily meals on Sunday.

What if I have a bad night of sleep?

The app reads your sleep and resting heart rate data from Apple Health or Health Connect. If your recovery is low, the coach makes today's session lighter.

What do I get for free?

Your account is free — browse coaches, explore the app, and connect with a coach. Each AI coach is a monthly subscription (priced by coach); cancel anytime in a tap.

Is this a real coach or an AI?

It's an AI coach built on a real training methodology for this exact niche. It writes your plans, adjusts them from your check-ins and progress, and answers questions any time — no waiting for office hours.

What if it doesn't fit my situation?

Your plan is built from YOUR intake — goals, schedule, equipment, injuries, preferences. If something doesn't fit, tell your coach in chat and it adjusts. And you can cancel any subscription anytime.

What happens to my data?

Your data stays yours. We never sell it, and you can export or delete your account at any time. See our Privacy Policy for the details.

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