If you’re looking for a Crossfit workout plan that focuses more on strength and muscle development, you’ve come to the right place.
In this article, I’ve shared the ultimate 4 day Crossfit program that will help you enhance your lifting, promote muscle gain, and build a muscular physique.
The Program Summary
| Program Duration | 12-15 Weeks |
| Sessions/week | Four |
| Workout Goal | Increase Strength and Hypertrophy |
| Routine Type | Full Body Crossfit Training |
| Target Gender | Male and Female |
| Difficulty Level | Intermediate |
| Exercise Types | Bodyweight and Resistance Exercises |
| PDF Available | Yes (at the bottom) |
If doing CrossFit four days a week is challenging, try this 3 day program.
4 Day Crossfit Program Schedule for Strength & Mass
In this program, I’ve shared the complete three weeks schedule, which you can repeat three to five times to see visible results.
You can make desired changes to this program as per your fitness level.
Do five-ten minutes of warm-up before starting the main workout. Warming up helps increase body temperature and heart rate, stimulate the entire body and major biomechanical functions, and prepare the body for intense training.
Note: Pairing this workout schedule with a healthy diet plan will help you reach your fitness goal quickly. Without proper nutrition, you may not be able to utilize this program efficiently.
Week 1 – Mighty Eight, Noble Nine, Bear Complex, and The Hundred
- Day 1 – Mighty Eight
- Day 2 – Noble Nine
- Day 3 -Bear Complex
- Day 4 – The Hundred
| Monday | Tuesday | Thursday | Fri/Sat |
|---|---|---|---|
| 8 Back Squats | 9 Bar Dips | 1 Power clean | 100 Burpees |
| 8 Thrusters | 9 Pull-ups | 1 Front Squat | 100 Sit-Ups |
| 8 Prone Row | 9 Push-ups | 1 Push Press | 100 Shoulder Taps |
| 8 Knee Raises | 9 Sit-ups | 1 Back Squat | 100 Lunges (50/leg) |
| 8 rounds | 9 rounds | 1 Push Press | For time |
Instructions:
- Bear Complex: Perform one rep of the below exercises seven times without dropping or leaving the bar on the ground to complete one round. And do a total of five rounds.
Week 2 – Formidable Five, BB Complex, Four-ment, and Tenfold
- Day 1 – Formidable Five
- Day 2 – Barbell Complex
- Day 3 – The Four-ment
- Day 4 – Tenfold
| Monday | Tuesday | Thursday | Fri/Sat |
|---|---|---|---|
| 5 Weighted Pullps | 10 Squat Cleans | 10 Pull-ups | 10 Burpees |
| 5 Weighted Dips | 10 Barbell Jammers | 20 KB Swings | 10 Air Squats |
| 5 Weighted Pushups | 10 Squat Thrusters | 10 Devil Presses | 10 Push-Ups |
| 5 Standard Deadlifts | 10 Pendlay Rows | 20 Zercher Squats | 10 Sit-Ups |
| 5 rounds for time | 5 rounds for time | 4 rounds for time | 10 rounds |
Instructions to perform the Crossfit WODs:
- Formidable Five WOD requires you to perform five reps of four different compound lifts.
- The Four-ment is Crossfit WOD which involves performing four exercises using the four different pieces of equipment for four rounds.
Week 3 – Ladder, Oscar, Super 30, and Fantastic Four
- Day 1 – Mini Ladder
- Day 2 – Oscar
- Day 3 – Super 30
- Day 4 – Fantastic Four
| Monday | Tuesday | Thursday | Fri/Sat |
|---|---|---|---|
| 9 Pull-Ups | 9 Devil Presses | 30 Air Squats | 15 Back Squats |
| 8 Deadlifts | 20 Alternating DB Lunges | 30 Pushups | 15 KB Swings |
| 7 Toes to Bar | 9 DB Push Presses | 30 Sit-ups | 15 Bench Press |
| 6 Thrusters | 20 Sit-Ups | 30 DB Rows (15/arm) | 15 Pendlay Rows |
| Time: 30 mins | AMRAP in 23 minutes | 3 rounds for time | 4 rounds |
Note: Here’s OTB means Over The Bar and AMRAP means As Many Rounds As Possible.
Download The 4 Day Crossfit Workout Plan PDF
This program was specifically created for muscle and strength development, but if you want to enhance your overall fitness, from strength to athleticism, you can follow this ultimate 4-week Crossfit workout plan.
If you’re planning to design a Crossfit training plan for yourself, check out the following resources:
