4 Day Full Body Workout Plan to Gain Mass & Lose Weight w/ PDF

4 Day Full Body Workout Routine

Whether you’re a lean person looking to gain muscle mass or an overweight person who wants to shed fat and look aesthetic, a full-body workout program can help you reach your goal faster.

A full-body exercise plan involves training every body part in each session. It allows you to target your major muscle groups (such as the back, legs, chest, and shoulder) twice to thrice weekly, which helps promote strength and hypertrophy.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;46(11):1689-1697. doi:10.1007/s40279-016-0543-8

In this article, I’ll share two full-body workout programs—the first for those who want to beef up mass and the second for weight-watchers. Depending on your fitness goal, you can save one of them.

Full-Body vs. Split Workout: Which One is Effective?

Full-body and split training are both effective for building muscle and increasing strength.2 Pedersen, H., Fimland, M.S., Schoenfeld, B.J. et al. A randomized trial on the efficacy of split-body versus full-body resistance training in non-resistance trained women. BMC Sports Sci Med Rehabil 14, 87 (2022). https://doi.org/10.1186/s13102-022-00481-7, 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;35(6):1520-1526. doi:10.1519/JSC.0000000000003573

Total body training involves performing at least one exercise for every muscle group in each session, whereas a split routine involves dividing muscle groups into multiple sessions.

A total-body workout plan helps target muscles multiple times over three to four days, making it a time-efficient training program.

I highly suggest doing a total-body routine for a few months for those who are not seeing gains or want to follow a different training program.

4 Day Full Body Workout Routine to Gain Mass

4 Day Full Body Workout Routine For Mass

This 4-day total body training program consists of two sessions each for hypertrophy and strength.

Hypertrophy training involves performing 10 to 20 reps per set with 30 to 90 seconds of rest between sets.

Strength training focuses on lifting heavy and performing 4-8 reps per set with 2-5 minutes of rest between sets.

The combination of heavy and moderate lifts stimulates mechanical and metabolic overload, developing strength and mass.

Here’s a weekly workout schedule:

  • Monday – Hypertrophy Workout
  • Tuesday – Strength Workout
  • Wednesday – OFF
  • Thursday – Hypertrophy Workout
  • Friday – OFF
  • Saturday – Strength Workout
  • Sunday – OFF

I recommend following this full-body warm-up before you lift heavy:

  • Front Leg Swings: 2 sets x 10 swings per leg
  • Jumping Jacks: 2 sets x 15 seconds
  • Mountain Climber: 2 sets x 15 seconds
  • Banded Pull Apart: 2 sets x 10 reps
  • Shoulder Pass-Through: 2 sets x 10 reps
  • Banded Deadlift: 2 sets x 10 reps

Day 1 – Hypertrophy Workout

WorkoutSets x RepsMuscle
Seated Pec Deck Fly3 x 12-15Chest
Cable Triceps Pushdown3 x 10-12Triceps
Dumbbell Lateral Raises3 x 10-12Shoulder
Seated Cable Rowing3 x 12-15Back
EZ Bar Biceps Curl3 x 10-12Biceps
Machine Leg Press3 x 12-15Quads
Lying Leg Curl3 x 12-15Hamstrings

Day 2 – Strength Workout

WorkoutSets x RepsMuscle
Back Squat5 x 5Legs
Bench Press5 x 5Chest
Overhead Press5 x 5Delts
Bent-over Row5 x 5Back
Hip Thrust5 x 5Glute

Day 3 – Hypertrophy Workout

WorkoutSets x RepsMuscle
Pull-ups3 x 6-12Back & Biceps
Bar Dips3 x 10-20Chest & Tris
Lat Pull Down3 x 12-15Back
Bent-arm Lateral Raiaes3 x 10-12Rear Delt
High-to-Low Cable Fly3 x 12-15Chest
Leg Extension3 x 15-20Quads
Calf Raises3 x 20-25Calves

Day 4 – Strength Workout

WorkoutSets x RepsMuscle
Standard Deadlift5 x 5Full Body
Incline Bench Press5 x 5Chest
Barbell Lunges5 x 5Legs
Close Grip T-Bar Row5 x 5Back
Shoulder Shrugs5 x 5Trapezius

4-Day Total Body Workout Split for Weight Loss

4-Day Total Body Workout Split for Weight Loss

This 4-day total body workout routine comprises two sessions for muscle-building and one each for strength and endurance.

Combining strength, endurance, and hypertrophy workouts will torch many calories, bolster muscles and joints, increase lean mass, and decrease fat percentage.

Pairing this workout with a calorie-restricted diet plan will accelerate your fat loss and help you improve your body composition over time.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, 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.

Weekly Schedule:

  • Monday – Muscle-building Workout
  • Tuesday – Endurance Training
  • Wednesday – OFF
  • Thursday – Strength Training
  • Friday – Zone2 Cardio (Optional)
  • Saturday – Muscle-building Workout
  • Sunday – OFF

Keep interval time as short as possible between sets during the endurance workout.

Day 1 – Muscle-Building Workout

WorkoutSets x RepsMuscle
Treadmill Run10-minuteFull Body
Incline Machine Bench press3 x 10-15Chest
Walking Dumbbell Lunges3 x 10/legLegs
Seated Cable Rowing3 x 10-15Back
Single-arm Lateral Raises3 x 10/armShoulder
Barbell Curl3 x 12-15Biceps
Triceps Press Down3 x 12-15Triceps

Day 2 – Endurance Training

WorkoutSets x RepsMuscle
Russian KB Swing3 x 20Full body
Burpees4 x 5Full body
Dumbbell Thruster3 x 10Leg & Delts
Half Kneeling DB Chop3 x 10/sideObliques
Plank Drag3 x 10/sideAbdominals
Dumbbell Clean3 x 10Full body
Squat Jacks3 x 10Legs
Treadmill10-minuteFull body

Day 3 – Strength Training

WorkoutSets x RepsMuscle
Back Squat5 x 5Legs
Bench Press5 x 5Chest
Overhead Press5 x 5Delts
Bent-over Row5 x 5Back
Rack Pull5 x 5Legs

Day 4 – Muscle-Building Workout

WorkoutSets x RepsMuscle
Lat Pull Down3 x 12-15Back
Machine Leg Press3 x 15-20Quads
Machine Leg Curl3 x 15-20Hams
Pec Deck Fly3 x 15-20Chest
Seated FDL Raises3 x 6-8Shoulder
Single-arm DB Row3 x 10/sideBack
Step-up3 x 10/legLegs

Download The Full Body Workout Plan PDF

This program is free to download without even submitting your email.

Eating nutritious meals and following this total body workout plan for a few months will surely help you take your fitness to the next level.

But make sure to constantly challenge your muscles to work hard during each week to utilize this routine effectively.

Next Level: The Ultimate 5 Day Full Body Workout Routine

References

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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.

About Me

Murshid Akram, Author at The Fitness Phantom

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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