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.