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. 


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?

4 Day Compound Workout Routine
Photo by: Freepik

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

4 Day Full Body Compound Workout Plan
Compound workout
incorporate more exercises from this: Upper Body Workout For Strength And Mass

Day 1

ExerciseMuscles WorkedReps
Barbell Back SquatLegs15, 12, 10
Barbell JammersLegs, Chest
and Shoulder
10, 8, 6
Incline Dumbbell IYT Raises Back and Shoulder10, 8, 6
Incline Bench PressChest and Shoulder12, 10, 8
DipsChest, Triceps
and Shoulder
8-12 x 3
Incline One-arm DB RowingBack and Shoulder10, 8, 6
PlankCore1 minute

Day 2

ExerciseMuscles BuildReps
Pull-upBack and Biceps6-10 x 3
Conventional DeadliftLegs, Back
and Core
6, 4, 2, 1
Lat PulldownBack and Biceps10, 8, 6
Leg PressLegs12, 10, 8
Flat DB Bench PressChest and Triceps10, 8, 6
Barbell Overhead PressShoulder and
Triceps
10, 8, 6
Upright RowShoulder and
Upper Trap
10, 8, 6
full body 4 Day compound workout plan

Day 3

ExerciseMuscles BuildReps
Weighted Push-upChest, Triceps12, 10, 8
Weighted LungesQuad, Hams
and Glutes
10, 8, 6
Dumbbell PulloverChest and Lats10, 8, 6
Close Grip Bench PressTriceps and Chest12, 10, 8
Chin-upsBiceps and Back8-12 x 3
Barbell RDLHamstring and LB10, 8, 6
Hanging Knee RaiseCore1 minute
Hanging Side Knee RaiseCore1 minute
full body 4 Day compound workout plan

Day 4

ExerciseMuscles BuildReps
Barbell Clean & PressFull Body5 x 2
Flat Bench PressBack and Biceps12, 10, 8
Incline DB Bench PressLegs, Back
and Core
10,8, 6
Dumbbell Arnold Press Legs10,8, 6
Face PullChest and Triceps10, 8, 6
T Rowing /
Bent-Over Row
Shoulder and
Triceps
12, 10, 8
Mountain ClimbingCore30-sec
PankCore60-sec

4 Day Upper Lower Mix Compound Workout

4 Day Upper Lower Compound Workout Routine
Compound Workout plan
  • 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

ExerciseMuscles BuildReps
Barbell Flat Bench PressChest and Triceps12, 10, 8
Barbell Incline Bench PressChest and Triceps10, 8, 6
Dumbbell Flat Bench PressChest and Triceps10, 8, 6
Dumbbell PulloverChest, Tricep
and Back
10, 8, 6
Narrow Grip Bench PressTriceps and Chest12, 10, 8
Parallel Bar DipTriceps and Chest12, 10, 8
Triangle PushupTriceps and Chest12, 10, 8
best 4 Day split compound workout

Day 2 – Quadriceps, Calves, and Core

ExerciseMuscles BuildReps
SM Back Squat
to Calf Raise
Quadriceps, Caves10 x 2
Barbell JammerLegs, Chest
and Shoulder
10 x 2
Hack Squat to Calves RaiseQuadriceps, Caves10 x 2
Leg ExtensionQuadriceps10 x 3
Cable Reverse CrunchesCore10 x 2
Dumbbell Side BendCore10/side
Hanging Knee RaiseCore10 x 2
PlankCore60-sec
Windshield WiperCore10
4 day upper lower split compound workout

Day 3 – Back and Biceps

ExerciseMuscles BuildReps
Pull-upBack and Biceps6-12 x 3
Conventional DeadliftLegs, Back
and Core
6, 4, 2
Lat PulldownLegs10, 8, 6
Seated RowingChest and Triceps10, 8, 6
Single-arm DB Rowing/
Barbell Bent Over Row
Shoulder and
Triceps
10, 8, 6
Chinups6-12 x 3
Barbell CurlShoulder and
Upper Trap
10, 8, 6
Preacher Curl10, 8, 6
4 days a week weight training program

Day 4 – Shoulders, Hamstrings, Glutes

ExerciseMuscles BuildReps
Military PressShoulder10 x 2
Arnold PressShoulder8 x 2
DB Front RaiseFront Delt10, 8, 6
Bent-arm Lateral RaiseLateral and
Rear Delt
10, 8, 6
Face pullRear Delt and
Upper Trap
10 x 2
Upright RowShoulder and
Upper Trap
10, 8, 6
Barbell RDLHamstring & LB10, 8, 6
Leg CurlHamstring
and Glutes
10, 8, 6
Barbell Hip ThrustHips, Glutes and
Hamstring
10, 8, 6
best 4 day split compound workout

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


ExerciseMuscles WorkedReps
Barbell Bench PressLegs15, 12, 10
Barbell Overhead PressLegs, Chest
and Shoulder
10, 8, 6
Incline Dumbbell IYT RaisesBack and Shoulder10, 8, 6
Barbell Bent Over RowChest and Shoulder12, 10, 8
PlankCore60-sec
4-day compound workout routine for weight loss

Day 2

For 30 mins HIIT check out this – 10 Best HIIT Exercises List And HIIT Workout Plan

30 Minutes Compound Lifting

ExerciseMuscles BuildReps
Conventional DeadliftLegs, Back
and Core
8, 6, 4, 2
Lat PulldownBack and Biceps12, 10, 8
Barbell LungesLower Body12, 10, 8
Incline one-arm DB RowingBack and Shoulder12, 10, 8
Upright RowShoulder 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

ExerciseMuscles BuildReps
Barbell Back SquatChest and Triceps12, 10, 8
T Rowing /
Bent-Over Row
Shoulder and
Triceps
12, 10, 8
Barbell Hip ThrustHips, Glutes
and Hamstring
12, 10, 8
Barbell Romanian DLHamstring & LB12, 10, 8
Face PullRear Delt &
Upper Trap
12, 10, 8
weight loss 4-day compound workout routine

15 minutes HIIT Core Workout


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

ExerciseMuscles BuildReps
Incline Bench PressLegs, Back
and Core
12, 10, 8
Military PressBack and Biceps10, 8, 6
Incline DB IYT RaiseBack and Shoulder8, 6, 4
Single Arm DB RowingLower Body10, 8, 6
T Bar RowBack and Shoulder10, 8, 6
Upright RowShoulder 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

ExerciseMuscles WorkedReps
LungesLegs10 x 2
SquatLegs15 x 2
Glute BridgeGlutes10 x 2
Normal Push upChest and Triceps10 x 2
Triangle PushupTriceps and Chest10 x 2
Floor IYT RaisesBack8 x 2
PlankCore60-sec
4 day compound workout plan at home

Related: Bodyweight Workout Plan To Get Ripped


Day 2

ExerciseMuscles WorkedReps
Pike PushupShoulder and Triceps10 x 2
Shoulder TapArms, Core & Shoulder10 x 2
BurpeeFull Body10 x 2
Pushup to Renegade RowChest and Back10 x 2
Reverse CrunchesCore10 x 2
Mountain ClimbingCore10 x 2
Heel Touch CrunchesCore10 x 2
SitupCore10 x 2

You can also save this:

Day 3

ExerciseMuscles WorkedReps
Regular SquatLegs15 x 2
Sumo SquatLegs10 x 2
Regular Push upChest15 x 2
Bench DipsTriceps15 x 2
Inverted RowBack10 x 2
Reverse leg liftGlutes10 x 2
Calf RaisesCalves15 x 2
Leg RaisesCore10 x 2
Side PlankCore30-sec
x 2
Sit-upsCore10 x 2
4-day compound workout routine at home

Day 4

ExerciseMuscles WorkedReps
Incline Press-upChest10 x 2
Triangle Push upTriceps10 x 2
Pike PushupsShoulder10 x 2
Floor IYT RaisesBack10 x 2
Inverted RowBack10 x 2
Leg CurlBiceps10 x 2
Mountain ClimbingCore30-sec
PlankCore60-sec
Side PlankCore30-sec
V UpsCore30-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