Ultimate 4 Week Full Body Exercise Plan for Strength and Fat Loss

A structured 4-week workout plan is one of the most effective ways to build strength, improve endurance, and jump-start your fitness journey. Whether you’re a beginner or looking to get back on track, following a well-designed 4-week workout exercise plan can bring noticeable changes in your physical performance and appearance.

This blog post provides a comprehensive, breakdown of a full-body, four-week training regimen, combining strength training, cardio, and mobility work. Designed for home or gym use, this program offers flexibility and progression to keep you motivated week after week.

Benefits of a 4 Week Workout Exercise Plan

Before diving into the daily workouts, let’s highlight why a 4-week training program is so beneficial:

• Consistency with structure: Knowing what to do each day removes decision fatigue.
• Visible progress: Four weeks is long enough to see strength and stamina improvements.
• Habit formation: Regular workouts can help you develop a fitness routine.
• Motivation boost: Short-term goals lead to long-term success.

Weekly 4 Week Exercise Plan Structure Overview

Each week follows a consistent pattern to target different fitness components:

• Day 1: Upper Body Strength
• Day 2: Lower Body Strength
• Day 3: Active Recovery or Rest
• Day 4: Cardio and Core
• Day 5: Full-Body Circuit
• Day 6: HIIT or Conditioning
• Day 7: Stretching and Mobility

Let’s break it down week by week.

Week 1: Foundation and Form 4 Week Exercise Plan

Day 1: Upper Body Strength

Focus on compound movements and form.

• Push-ups – 3 sets of 10–15
• Dumbbell Shoulder Press – 3 sets of 10
• One-Arm Dumbbell Row – 3 sets of 12
• Bicep Curls – 3 sets of 15
• Tricep Dips – 3 sets of 10

2: Lower Body Strength

Strengthen your glutes, hamstrings, and quads.

• Bodyweight Squats – 3 sets of 15
• Dumbbell Lunges – 3 sets of 12 (each leg)
• Glute Bridges – 3 sets of 20
• Calf Raises – 3 sets of 25
• Step-Ups – 3 sets of 10 (each leg)

3: Rest or Light Stretching 4 Week Exercise Plan

Take a 20-minute walk or do gentle yoga.

4: Cardio & Core

A mix of fat-burning and core strengthening.

• Jumping Jacks – 2 minutes
• Mountain Climbers – 3 sets of 30 seconds
• Bicycle Crunches – 3 sets of 20
• Russian Twists – 3 sets of 30 seconds
• Plank – Hold for 45 seconds, 3 rounds

5: Full-Body Circuit

Cycle through 3 rounds of:

• Burpees – 10 reps
• Dumbbell Deadlifts – 12 reps
• Push-ups – 12 reps
• Squats – 15 reps
• Jump Rope – 1 minute

6: HIIT Workout 4 Week Exercise Plan

High-Intensity Interval Training:

20 minutes total:

• 40 seconds work / 20 seconds rest
• High Knees, Squat Jumps, Push-ups, Jumping Lunges (repeat)

7: Stretch & Recover

Foam rolling or 20 minutes of yoga to aid recovery.

Week 2: Build Momentum

Day 1: Upper Body Dumbbell Focus 4 Week Exercise Plan

• Incline Push-ups – 3 sets of 12
• Dumbbell Bench Press – 3 sets of 10
• Upright Rows – 3 sets of 12
• Hammer Curls – 3 sets of 12
• Overhead Tricep Extension – 3 sets of 10

2: Lower Body Glutes and Hamstrings

• Romanian Deadlifts – 3 sets of 10
• Dumbbell Step-Ups – 3 sets of 12
• Sumo Squats – 3 sets of 15
• Glute Kickbacks – 3 sets of 15
• Wall Sit – 3 rounds of 45 seconds

3: Active Recovery

Walk, cycle, or do mobility work for 30 minutes.

4: Core Conditioning

• V-Ups – 3 sets of 15
• Side Plank (each side) – Hold for 30–45 sec
• Reverse Crunches – 3 sets of 15
• Mountain Climbers – 3 rounds of 30 sec
• Sit-Ups – 3 sets of 20

5: Strength Circuit 4 Week Exercise Plan

• Dumbbell Thrusters – 3 sets of 12
• Renegade Rows – 3 sets of 10
• Jump Squats – 3 sets of 15
• Push-ups – 3 sets of 15
• Jump Rope – 1 minute between rounds

6: HIIT Sprint Intervals

Workout:

• Sprint 30 seconds
• Walk 90 seconds
• Repeat x10 (20 minutes)

7: Full Body Stretch and Recovery

Include stretches for quads, hamstrings, chest, shoulders, and back.

Week 3: Progressive Overload 4 Week Exercise Plan

Day 1: Upper Body Strength Progression

• Weighted Push-ups – 3 sets of 10
• Dumbbell Chest Press – 4 sets of 8
• Barbell or Dumbbell Rows – 3 sets of 10
• Concentration Curls – 3 sets of 10
• Triceps Kickbacks – 3 sets of 12

2: Lower Body Heavier Load

• Goblet Squats – 4 sets of 12
• Dumbbell Deadlifts – 3 sets of 10
• Bulgarian Split Squats – 3 sets of 8 per leg
• Calf Raises (with dumbbells) – 3 sets of 20
• Wall Sit – Hold for 1 minute x 3 rounds

3: Low Impact Cardio 4 Week Exercise Plan

Go for a brisk 30-minute walk or do swimming or cycling.

4: Core & Stability

• Stability Ball Crunch – 3 sets of 20
• Bird-Dogs – 3 sets of 10 per side
• Side Plank with Leg Raise – 3 x 30 sec
• Hanging Leg Raise or Knee Raise – 3 sets of 12
• Weighted Russian Twists – 3 sets of 20

5: Power and Speed Circuit

3 rounds, rest 1 min between:

• Box Jumps – 10 reps
• Dumbbell Snatch – 8 reps per arm
• Push-ups – 15 reps
• Kettlebell Swings or Dumbbell Swings – 20 reps
• Sprint in Place – 30 sec

6: HIIT & Core Blast 4 Week Exercise Plan

Format: 30 seconds on / 15 seconds rest (3 rounds)

• Jump Squats
• Push Press
• Mountain Climbers
• Russian Twists
• Plank Shoulder Taps
• Jumping Jacks
• Leg Raises
• Burpees

7: Full Body Mobility Flow

Perform a dynamic flow with yoga movements and foam rolling.

Week 4: Peak Performance and Challenge Exercise Plan

Day 1: Upper Body Push/Pull Supersets

Supersets (Pair A + B, 3 rounds each)
A1: Dumbbell Chest Press – 10 reps
A2: Dumbbell Rows – 10 reps

B1: Dumbbell Shoulder Press – 12 reps
B2: Lateral Raises – 15 reps

C1: Bicep Curls – 12 reps
C2: Tricep Extensions – 12 reps

2: Lower Body Complex

• Dumbbell Deadlifts – 4 sets of 10
• Squat Jumps – 3 sets of 15
• Walking Lunges – 3 sets of 20
• Hip Thrusts – 3 sets of 12
• Farmer’s Carry – 2 sets of 30 seconds

3: Optional Rest or Light Jog 4 Week Exercise Plan

Choose a light jog or 20 minutes of swimming for active recovery.

4: Core Finisher Workout

4 rounds of:

• Plank – 1 min
• Flutter Kicks – 30 sec
• V-ups – 20 reps
• Russian Twists – 40 total
• Side Plank (each side) – 45 seconds

5: Full Body AMRAP Challenge 4 Week Exercise Plan

AMRAP (As Many Rounds As Possible in 20 Minutes)

• 10 Push-ups
• 15 Air Squats
• 20 Jumping Jacks
• 10 Dumbbell Snatches
• 15 Sit-Ups

6: Final HIIT Burnout

EMOM (Every Minute on the Minute for 20 min)
Rotate through:

• Minute 1: 10 Burpees
• Minute 2: 20 Jump Lunges
• Minute 3: 15 Push-ups
• Minute 4: 20 Sit-Ups
  Repeat

7: Full Recovery & Reflection

Take a moment to track your progress. Stretch, hydrate, and journal your 4-week transformation.

Tips for Success During the 4 Week Exercise Plan

Stay Consistent

The most important part of any program is adherence. Schedule your workouts and commit to them.

Fuel Your Body Right

Aim for whole foods rich in protein, fiber, and healthy fats. Hydrate throughout the day and prioritize recovery nutrition.

Track Your Progress

Keep a workout log or use a fitness app to track reps, weights, and how you feel each day.

Modify as Needed

If you’re a beginner, reduce reps or rounds. If advanced, add resistance or additional rounds.

Your 4-Week Fitness Journey Starts Now

This 4-week workout exercise plan is designed to transform your fitness level, boost your confidence, and create lasting habits. With structured workouts targeting every major muscle group and a balance of strength, cardio, and recovery, this plan is perfect for anyone looking to take control of their health in just one month.

Are you ready to begin your fitness transformation? Start today and see where you are in four weeks—you’ll be amazed at the progress you can make!

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