4 Day Workout Routine for Weight Loss That Can Work (w/PDF)

Weight Loss Training

Losing weight isn’t easy, especially when you try for the first time. It requires a good diet program, consistent physical training, a natural sleeping pattern, and a little knowledge of how the body works.

I’ve already published a meal plan on my site. And in this article, I’ll share a well-designed 4 day workout routine for weight loss that combines strength and cardio exercises.

Pairing weight lifting and cardio with a low-calorie meal plan will help you build quality lean mass, enhance strength, shed excess kilos, and improve your body composition.

This program is for everyone who is looking for an easy-to-follow and effective workout routine that can accelerate fat loss and enhance their overall fitness. You can try for a few months. I believe it will make some difference.


About Program

Here’s a brief description of the program:

Duration/Session

For weight loss, you’ll have to work slightly more than normal people. The optimal time is 90 minutes per session and 360 minutes per week.

A study published on the National Institute of Health website also suggests working out 225-420 minutes a week to promote significant weight loss.

Here’s how I’ve divided the 90-minute workout into three parts.

  • 10 minutes warm-up
  • 45-minute strength training, 5 minutes rest.
  • 30 minutes cardio
  • You can also perform some post-workout stretching exercises for 5-10 minutes to ease your muscle soreness. It is supplemental.

Types of exercises

This program includes a variety of exercises, from the dumbbell and barbell to machine and body weight.

The primary focus will be on compound movements, followed by single-joint exercises.

The compound exercises are excellent help when it comes to building strong muscles.

Sessions/week

There will be four sessions a week. You can train any four days of the week you like or follow the below pattern:

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

Target Gender

Anyone who wants to improve fitness and shape, from males to females, can try this 4-day weight loss program.

Workout Level

This program will be a little challenging, so I won’t recommend it to beginners.

If you’re a newbie, you can start your training with this one-hour program.

The Best 4 Day Workout Routine for Weight Loss

4 Day Workout Routine for Weight Loss
  • Day 1 – Chest, Shoulder, and Quads + Low-impact Cardio
  • Day 2 – Back, Arms, and Hamstrings + MIIT
  • Day 3 – Quad, Chest, and Shoulder + Low-impact Cardio
  • Day 4 – Back, Arms, Glute, and Ham + MIIT

Here, MIIT means Moderate Intensity Interval Training. It is slightly less challenging than High-intensity Interval Training (HIIT).

Day 1 – Monday

10-minute Warm-up

  • Front Leg Swings
  • Ankle Hop
  • Jumping Jacks
  • Mountain Climber
  • High Knees
  • 15-second work, 30 seconds rest, and repeat until 10 minutes.

45-minute Strength Training (Chest, Shoulder, and Quads)

ExerciseSetsRepsRest
Flat Dumbbell Bench Press310-151-2 min
Incline Hammer Strength Press410-122-3 min
Machine Leg Press410-122-3 min
Lateral Delt Raises310-151-2 min

30-minute Low-Impact Cardio

  • 10-minutes Treadmill
  • 5-minutes Stationary Bike
  • 15-minutes Core Workout
    • 10 Hanging Knee Raises
    • 10 Machine Ab Crunches
    • 10 High-to-Low Cable Chops (10/side)
    • 10 Reverse Crunches
    • 10 Alternate Heel Taps
    • 45-sec Plank
    • 15-sec Side Plank (15-sec/side)
    • Do it at your own pace and repeat twice.

Day 2 – Tuesday

10-minute Warm-up

  • Ankle Hops
  • Leg Swings
  • Mountain Climbers
  • High Knees
  • Bear Crawls
  • Squat Thrust
  • Shoulder Taps
  • 15-second work, 30 seconds rest, and repeat until 10 minutes.

45-minute Weight Training (Back, Arms, and Hamstrings)

ExerciseSetsRepsRest
Front Lat Pulldown310-152-3 min
Seated Cable Rowing310-152-3 min
1-arm Dumbbell Row210/side1-min
Rope Pushown215-201-min
Preacher Curl215-201-min
Machine Leg Curl215-202-min

30-Minute MIIT (Moderate Intensity Cardio)

  • 15-minute Treadmill Run
  • 10-minute Stationary Bike
  • 5-minute Elliptical Cross Trainer

Day 3 – Thursday

10-Minute Dynamic Warm-up

  • Straight leg marches
  • Thoracic Rotations
  • Ankle Hops
  • Mountain Climbers
  • Inchworm
  • Squat Jumps
  • Do it at your own pace and repeat until 10 minutes.

45-Minute Resistance Training (Quad, Chest, and Shoulder)

ExerciseSetsRepsRest
Smith Machine Back Squat310-122-3 min
Military Press310-122-min
SM Flat Bench Press310-122-3 min
Pec Deck Fly215-201-2 min
Rear Delt Raises210-121-2 min

30-Minute Low Impact Cardio

  • 10-minute Treadmill Jog/Run
  • 20-Minute Bodyweight Cardio
    • 15-sec Mountain Climbers
    • 5 Burpees
    • 10 Sit-ups
    • 10 Squats
    • 15-sec Shoulder Taps
    • 15-sec Jumping Jacks
    • 20-sec Alternate Heel Taps
    • 45-sec Plank
    • 15-sec Side Plank/side
    • 15-sec Bear Crawl
    • Take 15-45 seconds of rest between exercises.
    • Repeat twice.

Day 4 – Friday

10-Minute Dynamic Warm-up

  • Front Leg Swings (5 reps/leg)
  • 15-sec Ankle Hop
  • Lateral Leg Swings (5 reps/leg)
  • 15-sec Jumping Jacks
  • 15-sec Mountain Climbers
  • 15-sec Straight leg marches
  • Repeat twice.

45-Minute Weight Training (Back, Arms, Glute, and Ham)

ExerciseSetsRepsRest
Rack Pull Deadlift36-82-3 min
V-grip Lat Pulldown310-122-3 min
Seated Cable Row312-152-3 min
OH Triceps Extension215-201-2 min
Dumbbell Hip Thrust215-201-2 min

30-Minute Moderate Intensity Cardio

  • 15-minute Treadmill
  • 5-minute Battle Rope
  • 5-minutes Jumping Rope
  • 5-minute Stationary Bike

Is Working Out 4 Days a Week Enough to Lose Weight?

There isn’t one answer to this question. Working out four times a week is enough for people who do a lot of physical activity other than exercises throughout the week, and it can be less if someone works at home or the office and barely does any activity.

Whether you work out two, four, or six days a week, it’s crucial to count your calories each day, check your progress, and adjust the training frequency to reach your fitness goal.

Besides the workout and diet, you can also try intermittent fasting and natural supplements to speed up your fat loss.

4 Day Workout Split for Weight Loss PDF


Once you feel you should be doing more workouts, you can follow this 5 day workout schedule to increase weight loss and tone muscles.

Helpful resources for weight loss:

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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

About Me

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

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