If work out four days a week in the gym or at home, then this article is can be convenient for you. I’ve designed the 4-day compound workout routine that will help you build muscles, gain strength, boost endurance and improve overall fitness and physique. If you like, you can save one of them.
4-Day Compound Workout Routine – Summary
Routine Types
- 4 Day Full Body Compound Workout Plan (Gym)
- 4 Day Upper Lower Mix Compound Workout Routine(Gym)
- Compound Workout 4-Day Push/Pull Routine
- 4-Day Full Body Compound Workout Plan For Weight Loss (Gym)
- 4 Day Total Compound Workout Plan (Home)
You can also save this: 7 Day Gym Workout Plan With PDF
The first three would be useful for those who are trying to beef up strength and muscle size.
While the last one is particularly for those who want to burn more calories and maintain or lose weight.
You can do the fifth workout plan to maintain your fitness at home. Although there are several ways to stay fit and active at home. But the workout is one of the important ones.
Depending on your need and fitness goal, you can do any of the above.
I’ve incorporated mostly compound exercises along with few isolation workouts.
Compound exercises engage several muscles at once while the isolation workouts work on only a specific muscle at a time.
Deadlifts, bench press, weight squats, push-ups, overhead press and pull up are some of the common examples of compound workouts.
Related: 5 Day Compound Workout Routine To Build Muscle
Rest Between Sets and Days
The optimum rest period between the sets would be 90 seconds to 3 minutes for those who want to boost strength and increase mass.
And 30 to 90 seconds for those who want to burn more calories and lose weight.
You can take one day rest after 2 days of workout. For example
- Day 1: Workout
- Day 2: Workout
- Day-3: Rest
- Day 4: Workout
- DAy 5: Workout
- Day-6: Rest
- Day 7: Rest
However, you don’t necessarily need to follow this pattern.
Depending on your lifestyle, you can take the rest days whenever you like.
But make sure you complete the 4 day compound training routine every week to see substantial results over the course of time.
Alternative: 3 Day Compound Workout Routine
Workout Duration
- 60-90 Minutes if you workout in the gym
- 30-60 miunutes if you exercise at home
Who Can Do 4 Day Compound Workout Plan?
Whether you’re a beginner or intermediate; whether you want to build muscles or lose weight, you can do one of the two 4-day compound workout plans.
It can be beneficial for beginners because starting the workout journey with a 4-day compound workout plan can help them scale up for 5 to 6 days of training.
However, those who work out 5 days can save this 5-day gay workout schedule.
And if you work out 6 days a week then you can download this 6 days PPL split for strength and hypertrophy.
If you’re female, you can also follow this routine to get stronger and in shape.
You may like: Dumbbell Compound Exercises List And How To Do Them
4 Day Full Body Compound Workout Plan
incorporate more exercises from this: Upper Body Workout For Strength And Mass
Day 1
Exercise | Muscles Worked | Reps |
---|---|---|
Barbell Back Squat | Legs | 15, 12, 10 |
Barbell Jammers | Legs, Chest and Shoulder | 10, 8, 6 |
Incline Dumbbell IYT Raises | Back and Shoulder | 10, 8, 6 |
Incline Bench Press | Chest and Shoulder | 12, 10, 8 |
Dips | Chest, Triceps and Shoulder | 8-12 x 3 |
Incline One-arm DB Rowing | Back and Shoulder | 10, 8, 6 |
Plank | Core | 1 minute |
Day 2
Exercise | Muscles Build | Reps |
---|---|---|
Pull-up | Back and Biceps | 6-10 x 3 |
Conventional Deadlift | Legs, Back and Core | 6, 4, 2, 1 |
Lat Pulldown | Back and Biceps | 10, 8, 6 |
Leg Press | Legs | 12, 10, 8 |
Flat DB Bench Press | Chest and Triceps | 10, 8, 6 |
Barbell Overhead Press | Shoulder and Triceps | 10, 8, 6 |
Upright Row | Shoulder and Upper Trap | 10, 8, 6 |
Day 3
Exercise | Muscles Build | Reps |
---|---|---|
Weighted Push-up | Chest, Triceps | 12, 10, 8 |
Weighted Lunges | Quad, Hams and Glutes | 10, 8, 6 |
Dumbbell Pullover | Chest and Lats | 10, 8, 6 |
Close Grip Bench Press | Triceps and Chest | 12, 10, 8 |
Chin-ups | Biceps and Back | 8-12 x 3 |
Barbell RDL | Hamstring and LB | 10, 8, 6 |
Hanging Knee Raise | Core | 1 minute |
Hanging Side Knee Raise | Core | 1 minute |
Day 4
Exercise | Muscles Build | Reps |
---|---|---|
Barbell Clean & Press | Full Body | 5 x 2 |
Flat Bench Press | Back and Biceps | 12, 10, 8 |
Incline DB Bench Press | Legs, Back and Core | 10,8, 6 |
Dumbbell Arnold Press | Legs | 10,8, 6 |
Face Pull | Chest and Triceps | 10, 8, 6 |
T Rowing / Bent-Over Row | Shoulder and Triceps | 12, 10, 8 |
Mountain Climbing | Core | 30-sec |
Pank | Core | 60-sec |
4 Day Upper Lower Mix Compound Workout
- Day 1 – Chest and Triceps
- Day 2 – Quadriceps, Calves, and Core
- Day 3 – Back and Biceps
- Day 4 – Shoulders and Hamstrings
Day 1 – Chest and Triceps
Exercise | Muscles Build | Reps |
---|---|---|
Barbell Flat Bench Press | Chest and Triceps | 12, 10, 8 |
Barbell Incline Bench Press | Chest and Triceps | 10, 8, 6 |
Dumbbell Flat Bench Press | Chest and Triceps | 10, 8, 6 |
Dumbbell Pullover | Chest, Tricep and Back | 10, 8, 6 |
Narrow Grip Bench Press | Triceps and Chest | 12, 10, 8 |
Parallel Bar Dip | Triceps and Chest | 12, 10, 8 |
Triangle Pushup | Triceps and Chest | 12, 10, 8 |
Day 2 – Quadriceps, Calves, and Core
Exercise | Muscles Build | Reps |
---|---|---|
SM Back Squat to Calf Raise | Quadriceps, Caves | 10 x 2 |
Barbell Jammer | Legs, Chest and Shoulder | 10 x 2 |
Hack Squat to Calves Raise | Quadriceps, Caves | 10 x 2 |
Leg Extension | Quadriceps | 10 x 3 |
Cable Reverse Crunches | Core | 10 x 2 |
Dumbbell Side Bend | Core | 10/side |
Hanging Knee Raise | Core | 10 x 2 |
Plank | Core | 60-sec |
Windshield Wiper | Core | 10 |
Day 3 – Back and Biceps
Exercise | Muscles Build | Reps |
---|---|---|
Pull-up | Back and Biceps | 6-12 x 3 |
Conventional Deadlift | Legs, Back and Core | 6, 4, 2 |
Lat Pulldown | Legs | 10, 8, 6 |
Seated Rowing | Chest and Triceps | 10, 8, 6 |
Single-arm DB Rowing/ Barbell Bent Over Row | Shoulder and Triceps | 10, 8, 6 |
Chinups | 6-12 x 3 | |
Barbell Curl | Shoulder and Upper Trap | 10, 8, 6 |
Preacher Curl | 10, 8, 6 |
Day 4 – Shoulders, Hamstrings, Glutes
Exercise | Muscles Build | Reps |
---|---|---|
Military Press | Shoulder | 10 x 2 |
Arnold Press | Shoulder | 8 x 2 |
DB Front Raise | Front Delt | 10, 8, 6 |
Bent-arm Lateral Raise | Lateral and Rear Delt | 10, 8, 6 |
Face pull | Rear Delt and Upper Trap | 10 x 2 |
Upright Row | Shoulder and Upper Trap | 10, 8, 6 |
Barbell RDL | Hamstring & LB | 10, 8, 6 |
Leg Curl | Hamstring and Glutes | 10, 8, 6 |
Barbell Hip Thrust | Hips, Glutes and Hamstring | 10, 8, 6 |
4-Day Full Body Compound Workout Routine For Weight Loss
- Day 1 – 30 Minutes Cardio, 30 Compound Lifting
- Day 2 – 30 mins HIIT, 30 Minutes Compound Lifting
- Day 3 – 45 minutes Weight Training, 15 minutes HIIT Core Workout
- Day 4 -30 mins Cardio, 45 minutes Compound Training
You can also save this: 4 Week Workout Plan For Weight Loss (With PDF)
Day 1
30 Minutes Cardio
- Treadmill – 15 mins
- 2-min walk
- 3-min run at moderate speed
- 2-min walk
- 3-min run at normal to fast pace
- 2-min recover walk
- 3-min run at fast face
- Cycling – 10 minutes
- 2-min at normal speed
- 2-min at fast speed
- 2-min at normal speed
- 2-min at fast pace
- 2-min at normal pace
- Jumping Rope- 5 minutes
- 1-min slow speed
- 2-min at fast pace
- 1-min rest
- 2-min jump
30 minutes compound lifting
Exercise | Muscles Worked | Reps |
---|---|---|
Barbell Bench Press | Legs | 15, 12, 10 |
Barbell Overhead Press | Legs, Chest and Shoulder | 10, 8, 6 |
Incline Dumbbell IYT Raises | Back and Shoulder | 10, 8, 6 |
Barbell Bent Over Row | Chest and Shoulder | 12, 10, 8 |
Plank | Core | 60-sec |
Day 2
For 30 mins HIIT check out this – 10 Best HIIT Exercises List And HIIT Workout Plan
30 Minutes Compound Lifting
Exercise | Muscles Build | Reps |
---|---|---|
Conventional Deadlift | Legs, Back and Core | 8, 6, 4, 2 |
Lat Pulldown | Back and Biceps | 12, 10, 8 |
Barbell Lunges | Lower Body | 12, 10, 8 |
Incline one-arm DB Rowing | Back and Shoulder | 12, 10, 8 |
Upright Row | Shoulder and Upper Trap | 10, 8, 6 |
You can download its alternative: 3 Day Full Body Workout At Home (With PDF)
Day 3
45 minutes Weight Training
Exercise | Muscles Build | Reps |
---|---|---|
Barbell Back Squat | Chest and Triceps | 12, 10, 8 |
T Rowing / Bent-Over Row | Shoulder and Triceps | 12, 10, 8 |
Barbell Hip Thrust | Hips, Glutes and Hamstring | 12, 10, 8 |
Barbell Romanian DL | Hamstring & LB | 12, 10, 8 |
Face Pull | Rear Delt & Upper Trap | 12, 10, 8 |
Day 4
30 Minutes Cardio
- Treadmill – 15 mins
- 2-min walk
- 3-min run at moderate speed
- 2-min walk
- 3-min run at normal to fast pace
- 2-min recover walk
- 3-min run at fast face
- Cycling – 10 minutes
- 2-min at normal speed
- 2-min at fast speed
- 2 minutes at normal speed
- 2-min at fast pace
- 2-min at normal pace
- Jumping Rope- 5 minutes
- 1-min slow speed
- 2-min at fast pace
- 1-min rest
- 2-min jump
45 minutes Compound Training
Exercise | Muscles Build | Reps |
---|---|---|
Incline Bench Press | Legs, Back and Core | 12, 10, 8 |
Military Press | Back and Biceps | 10, 8, 6 |
Incline DB IYT Raise | Back and Shoulder | 8, 6, 4 |
Single Arm DB Rowing | Lower Body | 10, 8, 6 |
T Bar Row | Back and Shoulder | 10, 8, 6 |
Upright Row | Shoulder and Upper Trap | 10, 8, 6 |
4 Day Compound Workout Plan (At Home)
In this 4-day compound home workout routine, you’ll do bodyweight exercises.
If you work out at home with dumbbells, check out this 4-Day Split Dumbbell Workout.
And if you work out with kettlebells, you can save this 12 Week Kettlebell Program PDF.
Day 1
Exercise | Muscles Worked | Reps |
---|---|---|
Lunges | Legs | 10 x 2 |
Squat | Legs | 15 x 2 |
Glute Bridge | Glutes | 10 x 2 |
Normal Push up | Chest and Triceps | 10 x 2 |
Triangle Pushup | Triceps and Chest | 10 x 2 |
Floor IYT Raises | Back | 8 x 2 |
Plank | Core | 60-sec |
Related: Bodyweight Workout Plan To Get Ripped
Day 2
Exercise | Muscles Worked | Reps |
---|---|---|
Pike Pushup | Shoulder and Triceps | 10 x 2 |
Shoulder Tap | Arms, Core & Shoulder | 10 x 2 |
Burpee | Full Body | 10 x 2 |
Pushup to Renegade Row | Chest and Back | 10 x 2 |
Reverse Crunches | Core | 10 x 2 |
Mountain Climbing | Core | 10 x 2 |
Heel Touch Crunches | Core | 10 x 2 |
Situp | Core | 10 x 2 |
You can also save this:
Day 3
Exercise | Muscles Worked | Reps |
---|---|---|
Regular Squat | Legs | 15 x 2 |
Sumo Squat | Legs | 10 x 2 |
Regular Push up | Chest | 15 x 2 |
Bench Dips | Triceps | 15 x 2 |
Inverted Row | Back | 10 x 2 |
Reverse leg lift | Glutes | 10 x 2 |
Calf Raises | Calves | 15 x 2 |
Leg Raises | Core | 10 x 2 |
Side Plank | Core | 30-sec x 2 |
Sit-ups | Core | 10 x 2 |
Day 4
Exercise | Muscles Worked | Reps |
---|---|---|
Incline Press-up | Chest | 10 x 2 |
Triangle Push up | Triceps | 10 x 2 |
Pike Pushups | Shoulder | 10 x 2 |
Floor IYT Raises | Back | 10 x 2 |
Inverted Row | Back | 10 x 2 |
Leg Curl | Biceps | 10 x 2 |
Mountain Climbing | Core | 30-sec |
Plank | Core | 60-sec |
Side Plank | Core | 30-sec |
V Ups | Core | 30-sec |
Is 4-Days a Week Enough To Build Muscle?
Yes, training 4 days a week can be optimal to build muscle over the course of four to six months.
If your workout program builds around heavy and compound training, then you are going to achieve organic potential in terms of overall muscle size and strength.
Studies also suggest training each muscle group once a week can be efficient to maximize muscle hypertrophy. 1How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency – Journal Sports of Science
Final Words
Compound exercises are great for stimulating strength and growth.
They are good for all fitness levels, whether you want to build muscle or lose weight.
Depending on your choice, you can include, exclude or replace any exercise from the 4-day compound workout routine.
You can also increase or decrease the intervals between sets according to your strength and endurance.
If you want a PDF copy of your selected 4-day compound workout routine, you’ll get at just $2. If you’re interested, let me know through social media or email.
Featured Image credit: Master103 on Freepik
References
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