4 Day Full Body Hypertrophy Workout: Build Muscle And Strength

A 4 day full body hypertrophy workout is one of the most effective ways to maximize muscle growth while keeping training frequency high and recovery balanced. Instead of isolating muscle groups once per week, this approach stimulates every major muscle group multiple times, creating the ideal environment for hypertrophy through consistent mechanical tension, metabolic stress, and progressive overload.

Whether your goal is to build lean muscle, increase overall strength, or improve body composition, a properly structured four-day full body hypertrophy plan allows you to train hard, recover adequately, and progress week after week. This guide breaks down exactly how the program works, why it’s effective, and how to follow it for long-term muscle growth.

What Is a Full Body Hypertrophy Workout?

A full body hypertrophy workout is a resistance training routine where each session targets all major muscle groups, including the chest, back, shoulders, legs, arms, and core. The key difference between hypertrophy training and general fitness workouts is the emphasis on moderate to high volume, controlled tempo, and progressive overload.

Hypertrophy training typically focuses on rep ranges between 6 and 15, shorter rest periods than pure strength training, and exercise selection that maximizes muscle tension through full ranges of motion. When spread across four training days, this structure delivers frequent muscle stimulation without overwhelming recovery systems.

Why Choose a 4 Day Full Body Hypertrophy Workout Split?

Training four days per week hits the sweet spot between volume and recovery. It allows you to train intensely while still giving muscles time to repair and grow.

Increased Training Frequency

Muscle protein synthesis peaks for roughly 24–48 hours after training. A four-day full body split ensures each muscle group is stimulated multiple times per week, leading to greater cumulative growth.

Balanced Volume Distribution

Instead of cramming excessive volume into one session, the workload is spread across the week. This improves workout quality and reduces fatigue.

Improved Recovery

Compared to six-day routines, four training days give joints, connective tissue, and the nervous system more time to recover while still driving progress.

Time-Efficient Muscle Growth

Full body hypertrophy workouts are ideal for lifters who want maximum results without living in the gym. Each session is productive and purposeful.

Key Principles of Full Body Hypertrophy Workout Training

Before jumping into the program, it’s important to understand the fundamentals that make hypertrophy training effective.

Progressive Overload

Muscle growth requires gradually increasing training demands. This can be achieved by adding weight, increasing reps, adding sets, or improving exercise execution over time.

Mechanical Tension

Using challenging loads with controlled form places muscles under significant tension, which is a primary driver of hypertrophy.

Metabolic Stress

Moderate rest periods and higher reps create muscle “burn” and cellular swelling, both of which contribute to muscle growth.

Proper Recovery

Muscles grow outside the gym. Adequate sleep, nutrition, and rest days are essential for maximizing results.

Weekly Full Body Hypertrophy Workout Training Structure

This 4 day full body hypertrophy workout is designed to be performed on non-consecutive days when possible. A common weekly layout looks like this:

• Day 1: Full Body – Strength Emphasis
• Day 2: Full Body – Volume Emphasis
• Day 3: Rest or Active Recovery
• Day 4: Full Body – Upper Body Bias
• Day 5: Full Body – Lower Body Bias
• Day 6–7: Rest

This structure balances heavy compound lifts with higher-volume hypertrophy work, ensuring consistent progress.

Day 1: Full Body Hypertrophy – Strength Focus

Day one emphasizes heavier compound movements to build strength while still supporting hypertrophy.

Workout Overview

This session focuses on lower rep ranges with longer rest periods, prioritizing mechanical tension.

Key Muscle Groups: Legs, chest, back, shoulders, core

• Squat variation: 4 sets of 5–8 reps
• Bench press variation: 4 sets of 6–8 reps
• Bent-over row: 3 sets of 8–10 reps
• Overhead press: 3 sets of 8 reps
• Core exercise: 3 sets of 10–15 reps

Rest 90–120 seconds between heavy sets and focus on controlled, powerful reps.

Day 2: Full Body Hypertrophy – Volume Focus

This session increases total volume and time under tension, pushing muscles toward metabolic fatigue.

Workout Overview

Moderate weights and shorter rest periods dominate this workout.

Key Muscle Groups: Chest, back, legs, arms

• Romanian deadlift: 3 sets of 8–10 reps
• Incline dumbbell press: 3 sets of 10–12 reps
• Lat pulldown or pull-up: 3 sets of 10–12 reps
• Walking lunges: 3 sets of 12 reps per leg
• Superset biceps and triceps movements: 3 rounds of 12–15 reps

Rest 60–90 seconds and maintain consistent tempo throughout each set.

Day 3: Rest or Active Recovery

Active recovery helps reduce soreness and improves long-term performance.

Light cardio, mobility work, or stretching sessions are ideal. Avoid heavy lifting and focus on recovery strategies such as hydration and quality sleep.

Day 4: Full Body Hypertrophy – Upper Body Bias

This workout prioritizes upper body muscle groups while still engaging the lower body.

Workout Overview

Chest, shoulders, back, and arms receive the majority of training volume.

Key Muscle Groups: Chest, shoulders, back, arms

• Deadlift or hip hinge variation: 3 sets of 6–8 reps
• Flat dumbbell press: 4 sets of 8–12 reps
• Seated row: 3 sets of 10–12 reps
• Lateral raises: 3 sets of 12–15 reps
• Superset curls and triceps extensions: 3 sets of 12–15 reps

Rest 60–90 seconds and focus on squeezing target muscles.

Day 5: Full Body Hypertrophy – Lower Body Bias

The final training day emphasizes leg development while maintaining upper body stimulus.

Workout Overview

This session targets quads, hamstrings, glutes, and calves.

Key Muscle Groups: Legs, core, supporting upper body

• Front squat or leg press: 4 sets of 8–10 reps
• Hip thrust or glute bridge: 3 sets of 10–12 reps
• Hamstring curl: 3 sets of 12–15 reps
• Calf raises: 4 sets of 12–20 reps
• Core circuit: 3 rounds of 30–45 seconds

Rest 60–120 seconds depending on exercise intensity.

How to Progress on a 4 Day Full Body Hypertrophy Workout Program

Progression is essential for muscle growth. Track your workouts and aim to improve something every week.

Load Progression

Increase weights gradually while maintaining proper form.

Rep Progression

Add repetitions within the prescribed range before increasing weight.

Volume Progression

Introduce additional sets only when recovery allows.

Consistency over months—not days—is what drives noticeable muscle growth.

Nutrition for Maximum Full Body Hypertrophy Workout

Training alone isn’t enough. Nutrition plays a major role in muscle development.

Calorie Surplus

To gain muscle, you must consume more calories than you burn.

Protein Intake

Aim for high-quality protein sources spread evenly throughout the day.

Carbohydrates

Carbs fuel intense workouts and support recovery.

Hydration

Proper hydration improves performance and muscle function.

Common Full Body Hypertrophy Workout Mistakes to Avoid

Many lifters stall progress due to avoidable errors.

Training too heavy too often, skipping warm-ups, neglecting recovery, and program hopping are all common issues. Stick to the plan, focus on form, and give your body time to adapt.

Who Should Follow a 4 Day Full Body Hypertrophy Workout?

This program works well for intermediate lifters, busy professionals, and anyone seeking balanced muscle growth. Beginners can also adapt it by reducing volume and focusing on technique, while advanced lifters can increase intensity techniques like supersets or tempo training.

Build Muscle Smarter With a 4 Day Full Body Hypertrophy Workout

A 4 day full body hypertrophy workout delivers consistent muscle stimulation, efficient recovery, and sustainable long-term progress. By training each muscle group multiple times per week, managing volume intelligently, and prioritizing progressive overload, you create the perfect environment for muscle growth.

Stay consistent, fuel your body properly, track your progress, and commit to the process. Over time, this approach builds strength, size, and confidence—without unnecessary complexity or burnout.

To support your journey with this 4-Day Full Body Hypertrophy Workout, it’s important to understand how structured training fits into your overall fitness strategy. If you’re refining your weekly split and need additional programming ideas, check out our detailed 4‑Day Upper Lower Split Workout Plan guide that balances strength and hypertrophy with smart recovery. For foundational movement selection and technique guidance, our Best Workout Exercises for Strength & Stamina guide breaks down must-include exercises you can rotate into your sessions. Beginners or those looking to build strength before advancing into a 4-day hypertrophy split may benefit from the 3‑Day Full Body Workout Guide for Strength & Muscle as a stepping stone. To dial in your muscle-building nutrition and training approach even further, our Best Hypertrophy Program for Maximum Muscle Growth guide offers principles and supplemental strategies you can layer into this routine.