4 Day Per Week Workouts List

 


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.