Transform Your Fitness with This 4 Day Full Body Workout Split

When it comes to strength training, finding the right workout structure can make the difference between steady progress and stagnation. A 4 day full body workout split is one of the most effective routines for maximizing strength, muscle growth, and overall fitness while still allowing enough recovery time. Unlike traditional body part splits, a full-body program ensures every major muscle group gets trained multiple times per week, accelerating results.

This guide breaks down the benefits, structure, exercise selection, and sample workouts for an optimized 4 day full body split that’s perfect for both beginners and experienced lifters.

Why Choose a 4 Day Full Body Workout Split?

Balanced Training Frequency

Training each muscle group four times per week creates the optimal balance between volume, frequency, and recovery, ensuring steady progress without overtraining.

Maximized Strength Gains

By performing compound lifts across multiple days, you reinforce strength patterns, improve neuromuscular coordination, and build a strong foundation.

Flexibility and Recovery

Four training days give you room to schedule rest days strategically. This makes the program manageable even with a busy lifestyle.

Ideal for Hypertrophy and Fat Loss

Full-body training boosts metabolism by engaging large muscle groups, making it excellent for both muscle gain and fat loss goals.

Key Principles of a 4 Day Full Body Split

1. Prioritize Compound Movements

Exercises like squats, deadlifts, bench presses, and rows should form the foundation of each workout.

2. Train with Progressive Overload

Gradually increase weight, reps, or sets to ensure muscles are consistently challenged.

3. Balance Push and Pull

Incorporate both pushing (bench, overhead press) and pulling (rows, pull-ups) to prevent muscular imbalances.

4. Include Accessory Work

Add isolation exercises for biceps, triceps, calves, and abs to complete the program.

5. Optimize Rest and Recovery

Rest 60–90 seconds for hypertrophy work, and 2–3 minutes for heavy compound lifts.

Structuring the 4 Day Full Body Split

Example Weekly Layout

• Day 1: Strength-Focused Full Body A
• Day 2: Hypertrophy-Focused Full Body B
• Day 3: Rest
• Day 4: Strength-Focused Full Body C
• Day 5: Hypertrophy-Focused Full Body D
• Day 6: Active Recovery or Rest
• Day 7: Rest

Day 1: Strength-Focused Full Body A

Primary Compound Lifts 4 Day Full Body Workout Split

• Barbell Back Squat – 4 sets of 5 reps
• Barbell Bench Press – 4 sets of 5 reps
• Barbell Deadlift – 3 sets of 5 reps

Secondary Movements

• Barbell Row – 3 sets of 8 reps
• Overhead Press – 3 sets of 8 reps

Accessory Work

• Hanging Leg Raises – 3 sets of 12–15 reps
• Calf Raises – 3 sets of 15 reps

Day 2: Hypertrophy-Focused Full Body B

Compound Lifts 4 Day Full Body Workout Split

• Front Squat – 3 sets of 8–10 reps
• Dumbbell Bench Press – 3 sets of 10–12 reps
• Pull-Ups or Lat Pulldown – 3 sets of 10–12 reps

Accessory Work

• Dumbbell Lateral Raises – 3 sets of 12–15 reps
• Barbell Bicep Curls – 3 sets of 12–15 reps
• Skull Crushers – 3 sets of 12–15 reps
• Plank Holds – 3 x 60 seconds

Day 3: Rest or Active Recovery

This day allows muscles to recover. Light cardio, yoga, or mobility training can help with blood flow and flexibility.

Day 4: Strength-Focused Full Body C

Primary Compound Lifts 4 Day Full Body Workout Split

• Barbell Deadlift – 4 sets of 5 reps
• Incline Barbell Bench Press – 4 sets of 6 reps
• Barbell Squat (Pause Squat variation) – 4 sets of 5 reps

Secondary Movements

• Weighted Pull-Ups – 3 sets of 6–8 reps
• Barbell Overhead Press – 3 sets of 6–8 reps

Accessory Work

• Barbell Shrugs – 3 sets of 12–15 reps
• Ab Rollouts – 3 sets of 10–12 reps

Day 5: Hypertrophy-Focused Full Body D

Compound Lifts 4 Day Full Body Workout Split

• Bulgarian Split Squat – 3 sets of 10–12 reps
• Dumbbell Incline Press – 3 sets of 10–12 reps
• Seated Cable Row – 3 sets of 10–12 reps

Accessory Work

• Dumbbell Rear Delt Fly – 3 sets of 12–15 reps
• EZ Bar Curl – 3 sets of 12–15 reps
• Rope Pushdowns – 3 sets of 12–15 reps
• Weighted Side Plank – 3 x 45 seconds each side

Day 6: Active Recovery or Rest

Focus on foam rolling, stretching, or low-intensity activity like walking or swimming.

Day 7: Complete Rest

Allow full recovery to reset for the next training week.

Tips for Success on a 4 Day Full Body Split

Nutrition

Fuel workouts with adequate protein (1.6–2.2g per kg of body weight), carbs for energy, and healthy fats for recovery.

Sleep

Aim for 7–9 hours per night to optimize muscle repair.

Tracking Progress

Use a training log to monitor lifts, reps, and weights. Adjust weekly to maintain progressive overload.

Warm-Up and Cool-Down

Always include dynamic stretches before lifting and static stretching afterward to prevent injuries.

Who Should Try This 4 Day Full Body Workout Split Program?

• Beginners: Builds a solid foundation in compound lifts.
• Intermediate Lifters: Offers balance between strength and hypertrophy.
• Busy Professionals: Flexible schedule with only 4 training days required.
• Fat Loss Seekers: High calorie burn from compound full-body training.

Common 4 Day Full Body Workout Split Mistakes to Avoid

1. Skipping Rest Days – Overtraining can stall progress.
2. Ignoring Form – Proper technique is more important than lifting heavy.
3. Neglecting Nutrition – Training results depend heavily on diet.
4. Not Progressing Weights – Sticking to the same loads won’t produce growth.

Benefits of the 4 Day Full Body Workout Split

• Efficient Muscle Growth through frequent stimulation.
• Strength Improvement via repeated practice of compound lifts.
• Metabolic Boost from high-volume, multi-muscle exercises.
• Injury Prevention through balanced push/pull structure.
• Sustainability with only 4 days of commitment.

A 4 day full body workout split offers the best of both worlds: enough training frequency to maximize strength and muscle growth, while still providing rest for recovery. Whether you’re a beginner building a foundation or an intermediate lifter seeking progress, this split is a powerful strategy for long-term fitness success.

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