Total body training is one of the effective programs to build strength and mass. Whether you’re a beginner or working out for a while, you can download a 4 day full body workout routine PDF. I’ll share two types of weekly workout programs in this article – the first is for those who want to beef up mass, while the second is for weight watchers. So you can save one of them depending on your fitness goal.
The full-body workout program helps you train your major muscles (chest, back, and legs) two to three times a week which is essential for hypertrophy.
And doing total body high-intensity cardio and weight training will also help you speed up weight loss while building muscles.
I’ve also shared a PDF of the bodyweight workout routine. You can download it if you work out at home with little to no equipment.
Related: Full Body Workout Routine For Beginners: 2, 3 & 4 Day Split
4 Day Full Body Workout Routine To Build Mass
Summary
- Rest time between sets: 1-2 minutes
- Example of training days: Monday, Tuesday, Thursday, Friday
- Tempo: No specific tempo. However, you can follow 3-1-2.
Day 1
| Workout | Sets x Reps | Targeted Muscle |
|---|---|---|
| Bench Press | 4 x 8-12 RM | Chest |
| Cable Triceps Pushdown | 3 x 10-12 RM | Triceps |
| DB Overhead Press | 4 x 8-12 RM | Shoulder |
| Cable Seated Rowing | 4 x 8-12 RM | Back |
| EZ Bar Biceps Curl | 3 x 10-12 RM | Biceps |
| Machine Leg Press | 4 x 10-15 RM | Quads |
| Weighted Glute Bridge | 3 x 8-12 RM | Gutes |
Day 2
| Workout | Sets x Reps | Targeted Muscle |
|---|---|---|
| Barbell Back Squat | 4 x 10-15 RM | Quads |
| Machine Leg Curl | 3 x 8-12 RM | Hamstrings |
| Lat Pulldown | 4 x 8-12 RM | Back |
| Chinup/ Concentration Curl | AMRAP x 3 | Back and Biceps |
| Incline DB Bench Press | 4 x 8-12 RM | Chest |
| DB/Cable Kickback | 3 x 8-10 RM | Triceps |
| Dumbbell Lateral Raises | 4 x 8-12 RM | Shoulder |
Day 3
| Workout | Sets x Reps | Muscle Worked |
|---|---|---|
| Military Press | 4 x 8-12 RM | Shoulder |
| Seated Machine Fly | 4 x 8-12 RM | Chest |
| Barbell Bent-over Rowing | 4 x 8-12 RM | Back |
| Barbell Upright Row | 3 x 8-10 RM | Shoulder & Back |
| Wrist Curl | 3 x 8-10 RM | Forearm |
| Hack Squat/DB Lunges | 4 x 8-10 RM | Legs |
| Calf Raises | 3 x 8-10 RM | Calves |
Day 4
| Workout | Sets x Reps | Muscle Worked |
|---|---|---|
| Conventional Deadlift | 4, 3, 2, 1 reps | Legs, Back |
| Cable Curl | 4 x 8-12 RM | Back |
| Single-arm DB Rowing | 3 x 8-12 RM | Biceps |
| Incline Barbell Bench Press | 4 x 8-12 RM | Chest & Shoulder |
| Barbell/DB Skull Crusher | 3 x 8-12 RM | Triceps |
| Face Pull | 3 x 8-12 RM | Back & Shoulder |
| Shoulder Shrug | 3 x 8-12 RM | Shoulder |
Can You Build Muscle doing Full Body Workout 4 Times a Week?
Yes, doing the full body workouts 4 days a week is suitable for building muscles.
Training four times a week allows you to work twice/thrice on your major muscles group, such as the chest, back, and legs, and help you increase muscle mass.1 Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016 Nov;46(11):1689-1697
Split Workout and Full-Body Workout Routine showed similar gains in muscle strength and thickness in the lower and upper body in research performed on 67 untrained individuals for eight weeks.2 Evangelista, Alexandre Lopes et al. “Split or full-body workout routine: which is best to increase muscle strength and hypertrophy?.” Einstein (Sao Paulo, Brazil) vol. 19 eAO5781. 30 Aug. 2021
Moreover, another study suggested that total body training is more helpful in growing muscular strength than split training in trained men. However, split training may be more appropriate for intermediate and advanced who want to develop muscle mass.3Bartolomei S, Nigro F, Malagoli Lanzoni I, Masina F, Di Michele R, Hoffman JR. A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men. J Strength Cond Res. 2021 Jun 1;35(6):1520-1526
So, if you’re a beginner, you can start your journey with a total body workout program. But if you’re an experienced fitness enthusiast, you can combine whole body and split routine to get the best results.
4 Day Full Body Workout Plan for Weight Loss
If you want to speed up weight loss, you can do a 4-day total body cardio and strength training exercises.
Combining a calorie-restricted diet with HIIT and resistance training will help you accelerate your weight loss, build strength and muscles, and improve overall body composition.
Here’s the summary of the routine:
- Keep interval time as short as possible between sets and exercises.
- You can work out any four days of the week, such as Monday, Tuesday, Thursday, and Friday.
You may also like: 1 Hour Gym Workout To Lose Weight
Day 1
| Workout | Sets x Reps | Targeted Muscle |
|---|---|---|
| Treadmill Run | 10-minutes | Full Body |
| Bench press | 4 x 8-12 RM | Chest |
| Dumbbell Lunges | 4 x 8-12 RM | Shoulder |
| DB Overhead Press | 4 x 8-12 RM | Back |
| Seated rowing | 4 x 10-15 RM | Quads |
| Core Workout (10-min) | – | Abs and Oblique |
Day 2
| Workout | Sets x Reps | Targeted Muscle |
|---|---|---|
| 15-min Circuit Workout | – | Full body |
| Machine Leg Press | 3 x 8-12 RM | Hamstrings |
| Lat Pulldown | 4 x 8-12 RM | Back |
| Incline DB Bench Press | 4 x 8-12 RM | Chest |
| Dumbbell Lateral Raise | 4 x 8-12 RM | Shoulder |
| 5-10 min Bicycling | – | – |
Day 3
| Workout | Sets x Reps | Muscle Worked |
|---|---|---|
| Treadmill Run (10-20 min) | – | Full body |
| Barbell Overhead Press | 4 x 8-12 RM | Shoulder |
| Pec Dec Fly | 4 x 8-12 RM | Chest |
| Barbell Bent-over Rowing | 4 x 8-12 RM | Back |
| Barbell Upright Row | 3 x 8-10 RM | Shoulder & Back |
| HIIT Core Workout (15-min) | – | Core |
Day 4
| Workout | Sets x Reps | Muscle Worked |
|---|---|---|
| 15-min Full Body HIIT | – | Total Body |
| Conventional Deadlift | 4, 3, 2, 1 reps | Legs, Back |
| Dumbbell Reverse Lunge | 4 x 8-12 RM | Legs |
| Incline Barbell Bench Press | 4 x 8-12 RM | Chest |
| Face Pull | 3 x 8-12 RM | Back & Shoulder |
| Treadmill Run | 10-min | Full Body |
Can You Lose Weight doing Full Body Workouts 4 days a week?
Combining resistance training, cardio, and a restricted diet will help you reduce body fat percentage while increasing lean mass.4 Miller T, Mull S, Aragon AA, Krieger J, Schoenfeld BJ. Resistance Training Combined With Diet Decreases Body Fat While Preserving Lean Mass Independent of Resting Metabolic Rate: A Randomized Trial. Int J Sport Nutr Exerc Metab. 2018 Jan 1;28(1):46-54
A study suggests that one must work out 225 to 420 minutes a week to increase weight loss.5 Swift, Damon L et al. “The role of exercise and physical activity in weight loss and maintenance.” Progress in cardiovascular diseases vol. 56,4 (2014): 441-7. And if you workout 90 minutes a day for 4 days, that will be 360 minutes a week, and it would be suitable for speeding up weight loss.
So, if you stay in calorie deficit seven days a week and do cardio and weight training (four times a week), you’ll lose not only weight but also increase lean muscle, strength, and body shape over time.
Related: 3 Day Workout Routine For Weight Loss With PDF 4 Week Workout Plan For Weight Loss (With PDF)
4 Day Full Body Workout Routine PDF
References
- 1Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016 Nov;46(11):1689-1697
- 2Evangelista, Alexandre Lopes et al. “Split or full-body workout routine: which is best to increase muscle strength and hypertrophy?.” Einstein (Sao Paulo, Brazil) vol. 19 eAO5781. 30 Aug. 2021
- 3Bartolomei S, Nigro F, Malagoli Lanzoni I, Masina F, Di Michele R, Hoffman JR. A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men. J Strength Cond Res. 2021 Jun 1;35(6):1520-1526
- 4Miller T, Mull S, Aragon AA, Krieger J, Schoenfeld BJ. Resistance Training Combined With Diet Decreases Body Fat While Preserving Lean Mass Independent of Resting Metabolic Rate: A Randomized Trial. Int J Sport Nutr Exerc Metab. 2018 Jan 1;28(1):46-54
- 5Swift, Damon L et al. “The role of exercise and physical activity in weight loss and maintenance.” Progress in cardiovascular diseases vol. 56,4 (2014): 441-7.
