4 Day Compound Workout Routine (5 Types)

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

1. 4 Day Full Body Compound Workout Plan (Gym)
2. 4 Day Upper Lower Mix Compound Workout Routine(Gym)
3. Compound Workout 4-Day Push/Pull Routine
4. 4-Day Full Body Compound Workout Plan For Weight Loss (Gym)
5. 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. 

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Related: 5 Day Compound Workout Routine To Build Muscle

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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.

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Alternative: 3 Day Compound Workout Routine

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Workout Duration

• 60-90 Minutes if you workout in the gym
• 30-60 miunutes if you exercise at home

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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.

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You may like: Dumbbell Compound Exercises List And How To Do Them

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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

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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

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You can also save this: 4 Week Workout Plan For Weight Loss (With PDF)

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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

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30 minutes compound lifting

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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

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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

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You can download its alternative: 3 Day Full Body Workout At Home (With PDF)

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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

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15 minutes HIIT Core Workout

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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

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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

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Related: Bodyweight Workout Plan To Get Ripped

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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

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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

• 1
  How 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