Best 4 Week Full Body Workout Routine to Transform Your Body

If you’re looking to build muscle, burn fat, and improve overall fitness, a 4 week full body workout plan is one of the most effective strategies. Unlike split routines that focus on individual muscle groups, a full body program engages every major muscle in each session, leading to faster results, more calorie burn, and improved overall strength.

This guide will provide you with a structured 4 week program designed for both beginners and intermediates. Whether your goal is muscle growth, fat loss, or building endurance, this plan gives you the blueprint for success.

4 Week Full Body Workout Plan for Strength and Fat Loss

Before jumping into the routine, it’s important to understand why full body training is so effective compared to other workout splits.

1. Maximized Muscle Engagement

Full body workouts target all major muscle groups in each session. This means you’ll train your chest, back, legs, shoulders, arms, and core multiple times per week—leading to faster growth and better muscle balance.

2. Higher Calorie Burn

Engaging more muscle groups per workout requires more energy. This leads to a higher calorie burn per session, which makes full body training excellent for fat loss.

3. Time-Efficient

Instead of spending six days a week in the gym, you can achieve results with just three to four full body sessions weekly. This is ideal for people with busy schedules.

4. Increased Recovery

Since you’re not hammering one muscle group with endless sets, your muscles recover faster. This reduces the risk of overtraining and injuries.

The Structure of This 4 Week Full Body Workout Plan

This plan is built around compound exercises (multi-joint movements) and supported by isolation moves for balance. It combines strength training, hypertrophy work, and conditioning for complete fitness.

• Duration: 4 weeks
• Frequency: 3-4 days per week (e.g., Monday, Wednesday, Friday, optional Saturday)
• Workout Length: 45–60 minutes per session
• Equipment Needed: Dumbbells, barbell, resistance bands, bench (can be adjusted for home or gym)

Each week will progress in intensity by adjusting weight, reps, or rest times to ensure progressive overload—the key driver of muscle and strength gains.

Weekly 4 Week Full Body Workout Split

• Day 1: Full Body Strength (heavier weights, lower reps)
• Day 2: Active Rest / Cardio
• Day 3: Full Body Hypertrophy (moderate weights, higher reps)
• Day 4: Rest or Mobility Work
• Day 5: Full Body Conditioning (circuits, metabolic training)
• Day 6: Optional Cardio or Core Focus
• Day 7: Rest

Warm-Up and Preparation For 4 Week Full Body Workout

Before each session, spend 5–10 minutes warming up to prime your body:

1. Light cardio (jump rope, treadmill, bike) – 3 minutes
2. Dynamic stretches (arm circles, hip openers, leg swings) – 3 minutes
3. Mobility drills (bodyweight squats, push-ups, planks) – 2–4 minutes

A proper warm-up reduces injury risk and improves performance.

Week 1: Building the Foundation

During the first week, the focus is on form and control. Use moderate weights and ensure proper technique before progressing.

Full Body Strength Day

• Squats – 4 sets of 6–8 reps
• Bench Press – 4 sets of 6–8 reps
• Barbell Rows – 4 sets of 8 reps
• Overhead Press – 3 sets of 8 reps
• Deadlifts – 3 sets of 6 reps
• Plank Hold – 3 sets of 45 seconds

Hypertrophy Day

• Dumbbell Lunges – 3 sets of 12 reps per leg
• Incline Dumbbell Press – 3 sets of 12 reps
• Lat Pulldowns – 3 sets of 12 reps
• Lateral Raises – 3 sets of 15 reps
• Bicep Curls – 3 sets of 12 reps
• Tricep Dips – 3 sets of 12 reps
• Russian Twists – 3 sets of 20 reps

Body Conditioning (Circuit Style)

Perform each move for 40 seconds, rest 20 seconds, repeat circuit 3–4 times.

• Kettlebell Swings
• Push-Ups
• Goblet Squats
• Dumbbell Rows
• Mountain Climbers

Week 2: Increasing Intensity 4 Week Full Body Workout

In week two, the weights should be slightly heavier. Focus on progressive overload while keeping form solid.

Full Body Strength Day

• Front Squats – 4 sets of 6 reps
• Incline Bench Press – 4 sets of 6 reps
• Pull-Ups (or Assisted) – 4 sets of 6–8 reps
• Overhead Press – 4 sets of 6–8 reps
• Romanian Deadlifts – 3 sets of 8 reps
• Hanging Leg Raises – 3 sets of 12 reps

Hypertrophy Day

• Step-Ups – 3 sets of 12 reps per leg
• Dumbbell Bench Press – 3 sets of 12 reps
• Seated Rows – 3 sets of 12 reps
• Arnold Press – 3 sets of 12 reps
• Barbell Curls – 3 sets of 12 reps
• Skull Crushers – 3 sets of 12 reps
• Side Plank – 3 sets of 30–45 seconds per side

Body Conditioning

Perform AMRAP (as many rounds as possible) in 20 minutes.

• 10 Burpees
• 15 Kettlebell Swings
• 20 Jump Squats
• 15 Push-Ups
• 200m Run

Week 3: Pushing Limits With 4 Week Full Body Workout

By week three, your strength and endurance are improving. Now, increase the intensity further with supersets and reduced rest times.

Full Body Strength Day

• Deadlifts – 4 sets of 5 reps
• Bench Press – 4 sets of 5 reps
• Pull-Ups – 4 sets to failure
• Overhead Press – 4 sets of 6 reps
• Bulgarian Split Squats – 3 sets of 10 reps per leg
• Weighted Plank – 3 sets of 60 seconds

Full Body Hypertrophy Day With 4 Week Workout Plan

Perform exercises in superset format (two exercises back-to-back).

• Superset 1: Dumbbell Squats (12 reps) + Romanian Deadlifts (12 reps)
• Superset 2: Incline Dumbbell Press (12 reps) + Dumbbell Rows (12 reps)
• Superset 3: Lateral Raises (15 reps) + Front Raises (12 reps)
• Superset 4: Bicep Curls (12 reps) + Tricep Pushdowns (12 reps)
• Core: Cable Crunches – 3 sets of 15 reps

Full Body Conditioning

Perform each exercise for 45 seconds, rest 15 seconds, repeat circuit 4 times.

• Jumping Lunges
• Push-Up to Row
• Kettlebell Clean and Press
• Box Jumps
• Plank Jacks

Week 4: Peak Performance For Full Body Workout

The final week is designed to challenge your body and maximize progress before taking a deload week. Expect heavier weights and advanced conditioning.

Full Body Strength Day

• Squats – 5 sets of 5 reps (heavier load)
• Bench Press – 5 sets of 5 reps
• Deadlifts – 4 sets of 4 reps
• Military Press – 4 sets of 6 reps
• Weighted Pull-Ups – 3 sets of 6 reps
• Hanging Windshield Wipers – 3 sets of 12 reps

Hypertrophy Day

• Walking Lunges – 3 sets of 15 steps per leg
• Incline Dumbbell Flyes – 3 sets of 12 reps
• T-Bar Rows – 3 sets of 12 reps
• Dumbbell Shoulder Press – 3 sets of 12 reps
• Concentration Curls – 3 sets of 12 reps
• Overhead Dumbbell Extensions – 3 sets of 12 reps
• Bicycle Crunches – 3 sets of 20 reps

Conditioning

Perform a 20-minute EMOM (Every Minute on the Minute) workout.

• Minute 1: 12 Burpees
• Minute 2: 15 Kettlebell Swings
• Minute 3: 20 Jump Squats
• Minute 4: 12 Push Press
• Repeat until 20 minutes are complete.

Recovery and Nutrition 4 Week Full Body Workout Guidelines

Training hard is only part of the equation. Recovery and nutrition will determine how well your body adapts.

Recovery Tips

• Sleep 7–9 hours per night
• Stretch or foam roll post-workout
• Take at least one full rest day weekly
• Hydrate throughout the day

Nutrition Guidelines

• Protein: 1g per pound of bodyweight for muscle recovery
• Carbs: Fuel for workouts (focus on whole grains, fruits, and vegetables)
• Fats: Healthy fats from nuts, avocado, olive oil
• Hydration: At least 3 liters of water daily

Tracking Progress On 4 Week Full Body Workout

Keep a workout log to monitor weights, reps, and sets. After four weeks, evaluate your progress by checking:

• Strength improvements (lifting heavier weights)
• Endurance gains (more reps or rounds completed)
• Muscle definition and fat loss

If you’ve made consistent progress, repeat the program with heavier weights or switch to an advanced split.

The 4 Week Full Body Workout Plan

This 4 week full body workout plan is designed to maximize strength, muscle growth, and conditioning in a short period. It’s efficient, beginner-friendly, and adaptable for gym or home workouts. By committing to this plan, fueling your body with proper nutrition, and prioritizing recovery, you’ll notice a visible transformation in just a month.

Whether your goal is to lose fat, gain muscle, or simply improve fitness, this plan lays the groundwork for long-term success.

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