4 Day Crossfit Program for Strength & Hypertrophy w/PDF

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 Duration12-15 Weeks
Workout GoalIncrease Strength and Hypertrophy
Routine TypeFull Body Crossfit Training
Target GenderMale and Female
Difficulty LevelIntermediate
Exercise TypesBodyweight and Resistance Exercises
PDF AvailableYes (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
8 Back Squats9 Bar Dips1 Power clean100 Burpees
8 Thrusters9 Pull-ups1 Front Squat100 Sit-Ups
8 Prone Row9 Push-ups1 Push Press100 Shoulder Taps
8 Knee Raises9 Sit-ups1 Back Squat100 Lunges (50/leg)
8 rounds9 rounds1 Push PressFor time
4 Day CrossFit Workout


  • 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
5 Weighted Pullps10 Squat Cleans10 Pull-ups10 Burpees
5 Weighted Dips10 Barbell Jammers20 KB Swings10 Air Squats
5 Weighted Pushups10 Squat Thrusters10 Devil Presses10 Push-Ups
5 Standard Deadlifts10 Pendlay Rows20 Zercher Squats10 Sit-Ups
5 rounds for time5 rounds for time4 rounds for time10 rounds
CrossFit 4 Days a Week

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
9 Pull-Ups9 Devil Presses30 Air Squats15 Back Squats
8 Deadlifts20 Alternating DB Lunges30 Pushups15 KB Swings
7 Toes to Bar9 DB Push Presses30 Sit-ups15 Bench Press
6 Thrusters20 Sit-Ups30 DB Rows (15/arm)15 Pendlay Rows
Time: 30 minsAMRAP in 23 minutes3 rounds for time4 rounds
4 Day CrossFit Split

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:

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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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