4 Day Compound Workout Routine for Muscle Gain & Fat Loss

Whether you want to get big, lift more, or shed excess fats, you can do compound exercises to scale your fitness level and improve your body composition.

Compound exercises bolster multiple muscles simultaneously and help promote strength, hypertrophy, and cardiovascular health.¹ 5 Benefits of Compound Exercises by Pete McCall, 2016 – American Council of Exercise (ACE),² A Study of Effect of the Compound Physical Activity Therapy on Muscular Strength in Obese Women – Journal of Physical Therapy Science

Deadlift is an example of a compound exercise that works on various muscles at once, primarily the back, legs, and core. Likewise, you can perform as many as fifty compound movements to target your entire body.

However, you need a well-designed workout routine to train in an organized fashion and achieve decent results.

That is why I’ve shared an ultimate 4 day compound workout routine to help you achieve your fitness goal.

Anyone who wants to put on muscles, increase lifting strength, and improve cardiovascular fitness can follow one of the routines I’ve handed out in this article.

Note: If you are a newbie or struggling with any health issue, avoid this workout plan or do it under supervision.

Program Overview

From muscle building to weight loss, I’ve shared multiple workout routines. Here are all programs you’ll see in this article. You can save the one you need.

• 4 Day Full Body Compound Workout Plan
• 4 Day Upper Lower Compound Workout Routine
• 4 Day Compound Workout Plan for Weight Loss
• 4 Day Bodyweight Compound Workout Routine at Home

The first two programs would be helpful for those trying to gain strength and size.

The third one is excellent for those who want to burn more calories and lose weight.

And the last one is suitable for those who train at home using their body weight only.

You can do one of the above depending on your need and fitness goal.

Additional information about the program:

• Rest Between Sets and Days: The optimum rest period between the sets would be 2 to 3 minutes for those who want to gain strength and mass. And 45 to 90 seconds for those who want to burn more calories and increase weight loss.
• Duration/Session: Doing 45 to 60 minutes of a compound workout session would be enough to achieve handsome results.
• Training Days: Monday, Tuesday, Thursday & Friday
• Suggested Program Duration: 12-16 weeks
• Target Gender: Male and Female
• Workout Difficulty: Intermediate
• Customization: You can customize the program according to your fitness goal.

Related Compound Exercise Routines:

• 2 Day Split Compound Workout (For Beginners)
• 3 Day Compound Workout Schedule (For Beginners to intermediate)
• 5 Day Compound Split to Build Muscle (For Advanced lifters)

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4 Day Full Body Compound Workout Plan

The total body routine involves training of each muscle group in one session. It is a time-efficient workout program to target your entire body and achieves more results in less time.

It will help you increase muscular strength and endurance and take your fitness to the next level.

If this routine is challenging, you can follow the upper lower workout split (routine B) to train your upper and lower body on separate training days.

Day 1 – Monday

Exercise	Muscles Worked	Reps
Barbell Back Squat	Legs	15 x 3
Incline Dumbbell IYT Raises	Back and Shoulder	10 x 3
Flat Bench Press	Chest and Shoulder	15 x 3
Chinups	Back and Biceps	10 x 3
Bent-over Row	Back	15 x 3

Day 2 – Tuesday

Exercise	Muscles Build	Reps
Bar Dips	Chest and Triceps	10 x 3
Conventional Deadlift	Legs, Back, and Core	6 x 3
Weighted Pushup	Chest and Triceps	10 x 3
Barbell Overhead Press	Shoulder	12 x 3
Incline Dumbbell Plank Rowing	Back and Core	10 x 3

Day 3 – Thursday

Exercise	Muscles Build	Reps
Weighted Lunges	Thigh and Glutes	10 x 2
Close Grip Bench Press	Triceps and Chest	15 x 3
Dumbbell Pullover	Lats and Chest	12 x 3
Dumbbell Romanian Deadlift	Posterior Chain	10 x 3
Hanging Knee Raise	Core and Arms	10 x 3

Day 4 – Friday

Exercise	Muscles Build	Reps
Leg Press	Legs	12 x 3
Incline Bench Press	Chest	12 x 3
Dumbbell Arnold Press	Shoulder	10 x 3
Face Pull	Shoulder and Back	12 x 3
Chinups	Back and Biceps	10 x 3
Plank	Core	60-sec

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4 Day Upper Lower Compound Workout

• Day 1 – Upper Body (Chest, Shoulder, and Triceps)
• Day 2 – Lower Body (Quadriceps, Calves, and Core)
• Day 3 – Upper Body (Back, Shoulder, and Biceps)
• Day 4 – Lower Body (Hamstrings, Glutes, and Lower Back)

Day 1 – Upper Body

Exercise	Muscles Build	Reps
Flat Bench Press	Chest	12 x 4
Incline Bench Press	Chest	12 x 3
Bar Dips	Chest and Triceps	10 x 3
Military Press	Shoulder	12 x 3
Triangle Pushup	Triceps and Chest	10 x 3

Day 2 – Lower Body

Exercise	Targeted Muscles	Reps
Back Squat	Quadriceps	12 x 4
Front Lunges	Quadriceps	10 x 3
DB Step-up	Quadriceps	10 x 2
Barbell Jammer	Legs	10 x 3

Day 3 – Upper Body

Exercise	Target Muscles	Reps
Conventional Deadlift	Back and Legs	5 x 5
Seated Rowing	Back and Biceps	12 x 4
Barbell Bent Over Row	Lats and Traps	12 x 3
Chinups	Biceps and Back	10 x 3
Cable Facepull	Shoulder and Back	12 x 3

Day 4 – Lower Body

Exercise	Target Muscles	Reps
Curtsy Lunges	Lower Body	10 x 3
Barbell Romanian Deadlift	Hamstrings	6-8 x 4
Barbell Hip Thrust	Glutes	12 x 4
Single-leg Bridge	Ham and Glute	10 x 2

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4 Day Compound Workout Routine for Weight Loss

• Day 1 – Endurance Workout
• Day 2 – Hypertrophy Workout
• Day 3 – Strength Workout
• Day 4 – Endurance Workout

Day 1 – Endurance Workout

Perform as many rounds as possible in 45 minutes:

Exercise	Reps
Dumbbell Push Press	10
Squat to Calf Raise	10
Barbell Bent-over Row	10
Incline Bench Press	10
Forward Lunges with Rotation	5/side

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Day 2 – Hypertrophy Workout

Exercise	Muscles Build	Reps
Conventional Deadlift	Integrate Full Body	8 x 4
Incline Dumbbell Bench Press	Back and Biceps	15 x 3
Deficit Pushups	Chest	12 x 3
Seated Cable Rowing	Back	15 x 4
Dumbbell RDL	Hamstrings	8 x 3

Day 3 – Strength Workout

Exercise	Muscles Build	Reps
Barbell Back Squat	Legs	5 x 5
Bench Press	Chest	5 x 5
Barbell Hip Thrust	Glute	5 x 5
Overhead Press	Shoulder	5 x 5
Barbell T Row	Back	5 x 5

Day 4 – Endurance Workout

Perform as many rounds as possible in one hour.

Exercise	Reps
Barbell Jammer	10
Kneeling DB Chop	10/side
Incline Dumbbell Plank Row	10/side
Bodyweight Pushups	15
Dumbbell Surrenders	10/side
Plank	45-sec

4 Day Compound Workout Schedule at Home

In this 4-day compound home workout routine, you’ll do bodyweight exercises.

Day 1 – Monday

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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Day 2 – Tuesday

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

Day 3 – Thursday

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
Glute Kickback	Glutes	10 x 2
Side Plank	Core	30-sec x 2
Sit-ups	Core	10 x 2

Day 4 – Friday

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

Download Compound Workout Plan PDF

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Frequently Asked Questions (FAQs)

References

• 1
  5 Benefits of Compound Exercises by Pete McCall, 2016 – American Council of Exercise (ACE)
• 2
  A Study of Effect of the Compound Physical Activity Therapy on Muscular Strength in Obese Women – Journal of Physical Therapy Science