4 Day Full Body Workout Plan (Strength Muscle & Conditioning)

A 4 day full body workout is one of the most effective training splits for building muscle, increasing strength, and improving overall athletic performance—especially for men who want consistent progress without spending six days a week in the gym. By training the entire body four times per week, you maximize muscle protein synthesis, improve movement patterns, and create a sustainable routine that fits real life.

Unlike traditional body-part splits that hit muscles only once per week, a 4 day full body workout allows you to train each muscle group multiple times with controlled volume and intensity. This approach is ideal for hypertrophy, fat loss, and functional strength while reducing burnout and overuse injuries.

In this guide, you’ll find a complete 4 day full body workout plan, including exercise selection, sets and reps, weekly structure, progression strategies, and recovery tips—fully optimized for strength and muscle growth.

Why Choose a 4 Day Full Body Workout?

A four-day training schedule offers the perfect balance between training frequency and recovery. It provides enough volume to stimulate muscle growth while allowing adequate rest between sessions.

Key Benefits of a 4 Day Full Body Workout Split

Training full body four times per week delivers several advantages:

• Trains each muscle group 3–4 times weekly
• Improves strength through frequent compound lifts
• Enhances muscle hypertrophy with manageable volume
• Supports fat loss by increasing weekly calorie burn
• Reduces joint stress compared to high-volume bro splits
• Fits easily into busy schedules

This structure is especially effective for intermediate lifters but also works extremely well for motivated beginners and advanced trainees when programmed correctly.

Who Is This 4 Day Full Body Workout Best For?

A 4 day full body workout routine is ideal if you:

• Want to build lean muscle and strength simultaneously
• Prefer training 4 days per week instead of 5–6
• Enjoy compound lifts like squats, presses, and deadlifts
• Want flexibility to adjust intensity across the week
• Need a sustainable long-term training plan

Whether your goal is hypertrophy, strength, or general fitness, this split can be adjusted to match your experience level.

Weekly 4 Day Full Body Workout Structure Overview

This program follows a 4-day training week, typically structured as:

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

This layout ensures adequate recovery while allowing each muscle group to be trained multiple times per week at varying intensities.

Warm-Up Guidelines (Do This Every Workout)

Before each session, perform a 5–10 minute warm-up to prepare your joints and nervous system.

A proper warm-up should include:

• Light cardio (rowing, cycling, treadmill walking)
• Dynamic stretches for hips, shoulders, and spine
• Movement prep (bodyweight squats, push-ups, band rows)

Warming up improves performance, reduces injury risk, and increases strength output during your main lifts.

Day 1: Full Body Workout (Strength Focus)

This session prioritizes heavy compound movements to build maximal strength.

Main Lifts

• Barbell Back Squat – 4 sets × 5 reps
• Barbell Bench Press – 4 sets × 5 reps
• Bent-Over Barbell Row – 3 sets × 6–8 reps

Accessory Work

• Romanian Deadlift – 3 sets × 8 reps
• Dumbbell Shoulder Press – 3 sets × 8 reps

Core Finisher

• Plank Hold – 3 rounds × 45–60 seconds

Rest 2–3 minutes between heavy sets and 60–90 seconds for accessory movements.

Day 2: Full Body Workout (Hypertrophy Focus)

This workout increases volume and time under tension to maximize muscle growth.

Upper Body Push & Pull

• Incline Dumbbell Press – 4 sets × 8–10 reps
• Lat Pulldown or Pull-Ups – 4 sets × 8–10 reps

Lower Body

• Leg Press or Goblet Squat – 3 sets × 10–12 reps
• Seated Hamstring Curl – 3 sets × 10–12 reps

Arms & Shoulders

• Lateral Raises – 3 sets × 12–15 reps
• EZ-Bar Curl – 3 sets × 10–12 reps
• Cable Triceps Pushdown – 3 sets × 10–12 reps

This session should feel challenging but not maximal. Focus on controlled reps and good form.

Day 3: Rest or Active Recovery

Recovery is essential for muscle growth. Use this day to:

• Walk or perform light cardio
• Stretch tight muscle groups
• Practice mobility work for hips and shoulders
• Focus on sleep and hydration

Active recovery improves circulation and prepares your body for the next two sessions.

Day 4: Full Body Workout (Lower Body Emphasis)

This workout places extra focus on legs and posterior chain development.

Lower Body Compounds

• Deadlift (Conventional or Trap Bar) – 4 sets × 4–6 reps
• Bulgarian Split Squat – 3 sets × 8 reps per leg

Secondary Movements

• Leg Curl or Nordic Curl – 3 sets × 10 reps
• Standing Calf Raises – 4 sets × 12–15 reps

Upper Body Support

• Chest-Supported Dumbbell Row – 3 sets × 8–10 reps
• Push-Ups – 3 sets × near failure

Keep rest periods slightly longer for deadlifts to maintain performance.

Day 5: Full Body Workout (Upper Body Emphasis)

This final session focuses on chest, back, shoulders, and arms while still training the lower body lightly.

Upper Body Compound Lifts

• Overhead Barbell Press – 4 sets × 6–8 reps
• Pull-Ups or Assisted Pull-Ups – 4 sets × 6–10 reps

Chest & Back Accessories

• Cable Chest Fly – 3 sets × 12 reps
• Single-Arm Dumbbell Row – 3 sets × 10 reps per side

Lower Body Maintenance

• Walking Lunges – 3 sets × 20 steps

Arm Finisher

• Superset: Dumbbell Curls + Skull Crushers – 3 rounds × 12 reps

This session delivers a strong upper-body pump while reinforcing balanced full-body training.

How to Progress Each Week

Progressive overload is the key to results. Use one or more of the following methods:

• Increase weight by 2.5–5 lbs
• Add 1–2 reps per set
• Increase total sets gradually
• Improve technique and control

Track your workouts to ensure consistent progression over time.

Recommended Rest Times

• Heavy compound lifts: 2–3 minutes
• Hypertrophy sets: 60–90 seconds
• Isolation exercises: 45–60 seconds

Proper rest allows you to maintain strength and maximize muscle growth.

Nutrition Tips for a 4 Day Full Body Workout

Training hard requires proper fuel. Focus on:

• High-protein intake (0.7–1g per lb of bodyweight)
• Complex carbohydrates for training energy
• Healthy fats for hormone support
• Adequate hydration

Without proper nutrition, even the best workout plan won’t deliver optimal results.

Common 4 Day Full Body Workout Mistakes to Avoid

Avoid these pitfalls to maximize your progress:

• Training too heavy every session
• Skipping warm-ups or recovery days
• Neglecting progressive overload
• Poor sleep and inconsistent nutrition
• Overtraining without adequate rest

Consistency and smart programming beat intensity alone.

How Long Should You Run This Program?

This 4 day full body workout plan can be followed for 8–12 weeks. After that, you can:

• Increase volume for hypertrophy
• Shift to heavier strength blocks
• Rotate exercises to prevent plateaus

The structure remains effective long-term when adjusted intelligently.

The 4 Day Full Body Workout

A 4 day full body workout is one of the most efficient and sustainable training splits available. It combines high training frequency, balanced volume, and optimal recovery to help you build muscle, increase strength, and improve overall fitness.

If your goal is to train hard, stay consistent, and see real results without living in the gym, this approach delivers everything you need. Stick to the plan, fuel your body properly, and focus on progressive overload—your physique and performance will follow.

For readers looking to expand on your 4 day full body workout plan, you can explore several related fitness resources on MensFitClub.com to enhance your training knowledge and results. Start with the comprehensive Full Body Workout Plan Maximizing Your Fitness, which breaks down the essentials of efficient full body training and progression. If you’re curious how to adapt full body training into shorter formats or at-home routines, check out the Top Bodyweight Workout Plan: The Ultimate Guide for equipment-free options. For additional routines that focus on strength and conditioning, the Best Full Body Workout Routines for Men offers a variety of effective training templates. You can also supplement your 4-day split with time-efficient workouts like the 30‑Minute Full Body Circuit Gym Workout for Maximum Results to boost conditioning without adding extra gym days.