
Below are our 4 day workout plans available. Some are split routines and others are to be completed every other day. Ie. Day 1, Rest Day, Day 2, Rest Day, Day 3, Rest Day, Day 4, Rest Day, Day 1. 4 day workout plans are great for people looking to improve their body composition. It is much better than a 3 day workout program but it usually has a day.
Notes
As you can see from the sample above that you would get three days of rest in a week and repeat one workout per week with cardio perhaps on rest days.Intensity
Since you are giving your muscles almost 96 hours of rest between each body part it's crucial that you are focused and apply advanced training principles to tax each muscle. Using a timer to time your sets to make sure each set lasts at least 40-50 seconds and using drop sets at the end of each body part will help do so.Four Day Fitness Routines
Purpose | Type | Level | Author |
Weight Loss | Muscular Definition | Advanced | GButler, BCRPA |
Advanced Fat Loss Weight Training Routine | Muscular Definition | Advanced | Rod Ferris B.A. CPT (ACE, YMCA), CPAFLA, CFC |
Off Season Wrestling | Muscular Definition | Advanced | Nick Scipione |
Cardio | Sport Specific | Advanced | Steven Mcleod OTA/PTA |
General Fitness | Muscular Definition | Beginner | Clay Pearn |
Full Body Workout | Muscular Definition | Beginner | Rod Ferris, CPT (YMCA, ACE), CFC, CPAFLA |
Wrestling | Sport Specific | Beginner | Matt Schmitz |
Getting Fit | Endurance | Intermediate | Michael Gaudet |
HIIT | Muscular Definition | Intermediate | Rod Ferris B.A. CPA, CPAFLA |
Lose Weight and Tone | Muscular Definition | Intermediate | jerry |
Spring Football Training | Sport Specific | Intermediate | Michael Fear |
Off-Season Football (week 1) | Sport Specific | Intermediate | Kofi yeboah |
Judo Power & Quickness from Home | Sport Specific | Intermediate | Jack Daniel Rich |
These fitness programs have been approved by Myfit because they are of the highest quality.