4 Day Full Body Workout Routine with PDF

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

4 Day Full Body Workout Routine For 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

WorkoutSets x RepsTargeted Muscle
Bench Press4 x 8-12 RMChest
Cable Triceps Pushdown3 x 10-12 RMTriceps
DB Overhead Press4 x 8-12 RMShoulder
Cable Seated Rowing4 x 8-12 RMBack
EZ Bar Biceps Curl3 x 10-12 RMBiceps
Machine Leg Press4 x 10-15 RMQuads
Weighted Glute Bridge3 x 8-12 RMGutes

Day 2

WorkoutSets x RepsTargeted Muscle
Barbell Back Squat4 x 10-15 RMQuads
Machine Leg Curl3 x 8-12 RMHamstrings
Lat Pulldown4 x 8-12 RMBack
Chinup/
Concentration Curl
AMRAP x 3Back and Biceps
Incline DB Bench Press4 x 8-12 RMChest
DB/Cable Kickback3 x 8-10 RM Triceps
Dumbbell Lateral Raises 4 x 8-12 RMShoulder

Day 3

WorkoutSets x RepsMuscle Worked
Military Press4 x 8-12 RMShoulder
Seated Machine Fly4 x 8-12 RMChest
Barbell Bent-over Rowing4 x 8-12 RMBack
Barbell Upright Row3 x 8-10 RMShoulder & Back
Wrist Curl3 x 8-10 RMForearm
Hack Squat/DB Lunges4 x 8-10 RMLegs
Calf Raises3 x 8-10 RMCalves

Day 4

WorkoutSets x Reps Muscle Worked
Conventional Deadlift4, 3, 2, 1 repsLegs, Back
Cable Curl 4 x 8-12 RMBack
Single-arm DB Rowing3 x 8-12 RMBiceps
Incline Barbell Bench Press4 x 8-12 RMChest & Shoulder
Barbell/DB Skull Crusher3 x 8-12 RMTriceps
Face Pull3 x 8-12 RMBack & Shoulder
Shoulder Shrug3 x 8-12 RMShoulder

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

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

WorkoutSets x RepsTargeted Muscle
Treadmill Run10-minutesFull Body
Bench press4 x 8-12 RMChest
Dumbbell Lunges4 x 8-12 RMShoulder
DB Overhead Press 4 x 8-12 RMBack
Seated rowing4 x 10-15 RMQuads
Core Workout
(10-min)
Abs and Oblique

Day 2

WorkoutSets x RepsTargeted Muscle
15-min Circuit WorkoutFull body
Machine Leg Press3 x 8-12 RMHamstrings
Lat Pulldown4 x 8-12 RMBack
Incline DB Bench Press4 x 8-12 RMChest
Dumbbell Lateral Raise4 x 8-12 RMShoulder
5-10 min Bicycling

Day 3

WorkoutSets x RepsMuscle Worked
Treadmill Run
(10-20 min)
Full body
Barbell Overhead Press4 x 8-12 RMShoulder
Pec Dec Fly4 x 8-12 RMChest
Barbell Bent-over Rowing4 x 8-12 RMBack
Barbell Upright Row3 x 8-10 RMShoulder & Back
HIIT Core Workout
(15-min)
Core

Day 4

WorkoutSets x Reps Muscle Worked
15-min Full Body HIITTotal Body
Conventional Deadlift4, 3, 2, 1 repsLegs, Back
Dumbbell Reverse Lunge4 x 8-12 RMLegs
Incline Barbell Bench Press4 x 8-12 RMChest
Face Pull3 x 8-12 RMBack & Shoulder
Treadmill Run10-minFull 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


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