4 Day Full Body Split Workouts for Strength and Size

When it comes to maximizing muscle growth, boosting strength, and burning fat efficiently, the 4-day full-body split workout stands out as one of the best training structures. It strikes a balance between frequency, volume, and recovery, making it ideal for both intermediate lifters and advanced trainees who want to train smart without overtraining.

This guide will walk you through everything you need to know about creating and executing a 4-day full-body split—including benefits, structure, key exercises, recovery tips, and a sample program to follow.

What is a 4-Day Full Body Split?

A 4-day full-body split involves training your entire body during each workout session, spread across four sessions per week. Unlike traditional bodybuilding splits that target one or two muscle groups per day, full-body splits emphasize compound movements and total-body effort every time you train.

Each session works every major muscle group—legs, chest, back, shoulders, arms, and core. By doing this four times weekly, you hit each muscle multiple times for optimal hypertrophy (growth), while still leaving room for recovery.

Benefits of a 4-Day Full Body Workout Split

1. Increased Training Frequency

Research shows that hitting muscle groups more than once per week is ideal for building muscle. A 4-day full-body split allows you to train each muscle four times weekly, promoting greater muscle protein synthesis and faster growth.

2. Better Recovery Balance

Since volume per session is moderate (due to the full-body nature), your body can recover more effectively between sessions, especially with proper rest days or active recovery built into your weekly plan.

3. Efficient Fat Burning

Full-body workouts increase energy expenditure. When you train your whole body in one session, your heart rate stays elevated, promoting EPOC (Excess Post-Exercise Oxygen Consumption) and extended calorie burning after your workout.

4. Time-Saving and Versatile

This split is perfect for busy individuals who want to train hard and see results without spending every day in the gym. Plus, you can adapt it to home workouts, gym routines, or bodyweight-only plans.

Key Principles of a 4-Day Full Body Split Program

To get the most out of your workouts, your program should be built on foundational training principles:

Focus on Compound Movements

Exercises like squats, deadlifts, bench press, rows, and overhead presses work multiple muscle groups, increasing efficiency and functional strength.

Progressive Overload

You must gradually increase resistance, reps, or intensity over time to keep making gains. Track your lifts and strive to improve weekly.

Balanced Volume

Aim for 3–5 sets per muscle group per workout, ensuring total weekly volume is sufficient without being excessive.

Recovery and Nutrition

Prioritize sleep, hydration, and protein intake. Without proper recovery, even the best workout won’t deliver results.

Structuring the 4-Day Full Body Split

Here’s a sample layout of a weekly schedule:

• Day 1: Full Body (Strength Focus)
• Day 2: Rest or Active Recovery
• Day 3: Full Body (Hypertrophy Focus)
• Day 4: Rest
• Day 5: Full Body (Power & Explosiveness)
• Day 6: Full Body (Conditioning & Volume)
• Day 7: Rest

Each workout emphasizes different training styles to ensure a comprehensive stimulus and promote growth.

Day 1: Full Body Strength Workout

Focus: Low reps, high load
Goal: Build foundational strength

Sample Workout:

• Barbell Back Squat – 4 sets of 5 reps
• Flat Barbell Bench Press – 4 sets of 5 reps
• Deadlifts – 3 sets of 4 reps
• Pull-Ups or Weighted Pull-Ups – 3 sets to failure
• Overhead Barbell Press – 3 sets of 5 reps
• Plank Holds – 3 rounds x 60 seconds

Tips:

• Rest 90–120 seconds between sets
• Use a weight that challenges you but maintains form
• Focus on explosive power and form

3: Full Body Hypertrophy Workout

Focus: Moderate weight, moderate-high reps
Goal: Build muscle mass

Sample Workout:

• Front Squats or Goblet Squats – 4 sets of 8–10 reps
• Incline Dumbbell Press – 4 sets of 10–12 reps
• Bent-Over Barbell Rows – 4 sets of 8–10 reps
• Romanian Deadlifts – 3 sets of 10 reps
• Lateral Raises – 3 sets of 12–15 reps
• Cable Crunches – 3 sets of 15 reps

Tips:

• Rest 60–90 seconds between sets
• Use controlled tempo (2 seconds down, 1 second pause, explode up)
• Focus on the mind-muscle connection

5: Full Body Power & Explosiveness

Focus: Speed, athleticism, dynamic movement
Goal: Improve functional strength and athletic power

Sample Workout:

• Power Cleans or Dumbbell Snatch – 4 sets of 3–5 reps
• Jump Squats – 3 sets of 8 reps
• Push Press – 3 sets of 6 reps
• Barbell Hip Thrusts – 3 sets of 10 reps
• TRX Rows or Explosive Pull-Ups – 3 sets to failure
• Med Ball Slams – 3 rounds of 10

Tips:

• Rest 60–90 seconds
• Focus on maximum effort during each rep
• Great for athletes or fat-loss goals

6: Full Body Volume & Conditioning

Focus: Circuit-style, higher reps, low-moderate weight
Goal: Muscle endurance, fat burn, metabolic conditioning

Sample Workout (Circuit Style):

Round 1 – x3 rounds:

• Dumbbell Thrusters – 10 reps
• Kettlebell Swings – 20 reps
• Burpees – 15 reps
• Bodyweight Walking Lunges – 20 steps
• Mountain Climbers – 30 seconds
• Plank to Push-Up – 12 reps

2 – Finisher (x2):

• Jump Rope – 60 seconds
• Russian Twists – 30 reps
• Wall Sit – Hold 60 seconds

Tips:

• Keep heart rate elevated
• Focus on intensity and endurance
• Keep rest minimal (30–45 sec between rounds)

Essential 4 Day Full Body Split Exercises to Include

These moves should rotate into your 4-day split for maximum gains:

Lower Body:

• Squats (back, front, goblet)
• Deadlifts (conventional, Romanian, sumo)
• Lunges, Step-Ups, Bulgarian Split Squats
• Hip Thrusts or Glute Bridges

Upper Body:

• Push Movements: Bench Press, Overhead Press, Dips
• Pull Movements: Rows, Pull-Ups, Lat Pulldowns
• Isolation: Curls, Lateral Raises, Triceps Extensions

Core:

• Planks, Hanging Leg Raises, Cable Crunches, Russian Twists

Who Should Use a 4-Day Full Body Split?

This training style is ideal for:

• Intermediate to advanced lifters who want frequent training with optimal recovery
• Fat-loss focused athletes who want to keep metabolism high
• Busy professionals who can only commit to 4 gym days
• Home workout enthusiasts (with modifications)

It’s not ideal for complete beginners due to the volume and full-body recovery demands. Beginners should start with 2–3 full-body workouts per week before progressing.

Recovery, Nutrition, and Lifestyle 4 day Full Body Split Tips

No matter how hard you train, recovery and nutrition will make or break your progress.

Sleep:

Aim for 7–9 hours of sleep per night to allow your muscles to repair and grow.

Nutrition:

• Protein intake: Aim for 0.7–1 gram per pound of body weight
• Eat enough calories to fuel growth or create a slight deficit for fat loss
• Stay hydrated and prioritize whole foods

Supplements (Optional):

• Creatine Monohydrate – strength and muscle gains
• Whey Protein – meet daily protein needs
• Fish Oil – reduce inflammation
• Magnesium/ZMA – improve sleep quality

Modifying the 4-Day Full Body Split for Your Goals

For Muscle Gain:

• Focus on progressive overload and higher volume
• Add in extra isolation work for lagging muscle groups
• Keep rest periods around 60–90 seconds

Fat Loss:

• Shorten rest periods, use supersets or circuits
• Include HIIT-style finishers
• Track calories to stay in a deficit

Strength:

• Use heavier weights with lower reps (3–6)
• Increase rest to 2–3 minutes
• Emphasize barbell lifts and track your PRs

Is the 4-Day Full Body Split Right for You?

If you’re looking for an efficient, results-driven training plan, the 4-day full-body split is an outstanding choice. It provides the perfect blend of frequency, volume, and rest, allowing you to build muscle, burn fat, and improve total-body strength without spending hours in the gym every day.

By focusing on compound lifts, applying progressive overload, and structuring your week smartly, you’ll set yourself up for consistent gains and long-term success. Whether your goal is lean muscle, fat loss, or performance, this routine delivers.

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Sample Weekly Full Body Split Summary

Day	Focus	Training Type
1	Strength	Heavy, low-rep compound lifts
2	Recovery	Rest or light cardio/stretch
3	Hypertrophy	Moderate reps, muscle growth
4	Rest	Full recovery
5	Power/Explosive Strength	Dynamic training
6	Conditioning & Volume	Circuit & HIIT-style work
7	Rest	Full rest

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Ready to transform your physique with just four days a week? Start your 4-day full-body split today and see results faster than ever!

Let me know if you’d like a printable PDF version or a workout tracker spreadsheet for this program.