Full Body Workouts- 4 Day WeekBookmark

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• Welcome to this week-long workout program designed to build strength, enhance mobility, and increase muscle endurance. Each day focuses on different muscle groups to ensure a balanced approach to fitness and to allow for optimal recovery.

• Monday: Kickstart the week with upper-body strength, working on the lats, chest, and arms through compound movements like pull-ups, rows, and push-ups, and isolation exercises such as dumbbell pull-overs and dips.

• Tuesday: Shift the focus to the lower body, targeting the quadriceps, hamstrings, and glutes with front squats, single-leg deadlifts, and lunges, finishing with targeted hip thrusts for maximum glute engagement.

• Thursday: Circle back to the upper body with an emphasis on the chest, shoulders, and back using incline presses, landmine presses, and bent-over rows, with added variety through TRX reverse flies and band-resisted push-ups for functional strength.

• Friday: End the week with a powerful leg session, featuring barbell hip thrusts for the posterior chain, explosive jump squats for power, forward-leaning lunges for a deeper glute and hamstring workout, and leg curls for focused hamstring strengthening.

This diverse regimen ensures a comprehensive approach to fitness that challenges and improves your entire body. Whether you’re looking to enhance performance or elevate your health and lifestyle, our program offers a structured path to reach your goals.

How to constantly challenge yourself using the same exercises in these workouts

You can do this same workout for a month if you wish.

To progress this plan throughout the month while maintaining the same exercises, you can employ a variety of methods.

Firstly, increase the resistance gradually: add more weight to your lifts or use more challenging band tensions.

Secondly, alter the rep and set scheme by increasing reps or sets every week to enhance muscular endurance and strength.

Thirdly, modify the tempo of the exercises, such as slowing down the eccentric phase or including explosive concentric movements.

Lastly, experiment with advanced techniques like supersets or drop sets to push past plateaus. Each week, focus on one aspect to progress, ensuring continuous adaptation and improvement in your fitness levels.

• You can use the workout sheet below if you wish to track your progress.

• Download as a PDF Here

Monday- Chest & Back

• Pull-Ups

  • Reps/Sets: 10 reps, 4 sets
  • Rest: 80 seconds between sets
  • Benefits: Enhances upper body strength, focusing on the lats, biceps, and upper back.

• Single Arm Rows

  • Reps/Sets: 8 reps per side, 3 sets
  • Rest: 60 seconds between sets
  • Benefits: Builds unilateral upper body strength, targeting the lats and the overall back musculature; also promotes core stability.

• Push-Ups

  • Reps/Sets: 20 reps, 3 sets
  • Rest: 60 seconds between sets
  • Benefits: Improves pushing strength, engages the chest, triceps, shoulders, and core for a full upper body workout.

• Dumbbell Pull Over

  • Reps/Sets: 12 reps, 3 sets
  • Rest: 60 seconds between sets
  • Benefits: Targets the upper chest, back, and serratus anterior; also stretches the muscles of the upper body, enhancing mobility.

• Dips

  • Reps/Sets: 10 reps, 3 sets
  • Rest: 60 seconds between sets
  • Benefits: Focuses on triceps development, with secondary engagement of the chest and anterior deltoids, boosting pushing power and muscular definition.

Tuesday- Legs

• Front Squats

  • Reps/Sets: 10 reps, 4 sets
  • Rest: 80 seconds between sets
  • Benefits: Focuses on the quadriceps and increases core strength due to the front rack position, which also encourages good posture and mobility.

• Single Leg Deadlifts

  • Reps/Sets: 10 reps per side, 3 sets
  • Rest: 60 seconds between sets
  • Benefits: Improves balance and unilateral leg strength, targeting the hamstrings, glutes, and lower back while engaging the core for stability.

• Walking Lunges

  • Reps/Sets: 10 reps per side, 3 sets
  • Rest: 60 seconds between sets
  • Benefits: Enhances lower body strength and endurance, challenges balance and coordination, and stimulates the quadriceps, hamstrings, and glutes.

• Single Leg Hip Thrusts

  • Reps/Sets: 10 reps per side, 3 sets
  • Rest: 60 seconds between sets
  • Benefits: Strengthens the glutes on a unilateral basis, which can help correct muscle imbalances and improve pelvic stability, with secondary hamstring activation.

Thursday- Chest & Back

• Incline Press

  • Reps/Sets: 10 reps, 4 sets
  • Rest: 80 seconds between sets
  • Benefits: Targets the upper chest muscles and shoulders, promoting upper body strength and hypertrophy with an emphasis on the clavicular head of the pectoralis major.

• Bent Over Rows

  • Reps/Sets: 10 reps, 3 sets
  • Rest: 60 seconds between sets
  • Benefits: Strengthens the back muscles, particularly the lats and rhomboids, and also works the biceps and posterior deltoids, contributing to a strong, well-balanced upper body.

• Landmine Press

  • Reps/Sets: 10 reps per side, 3 sets
  • Rest: 60 seconds between sets
  • Benefits: Engages the shoulders and upper chest while also requiring core stabilization, offering a unique pressing angle that can reduce shoulder stress.

• TRX Reverse Flies

  • Reps/Sets: 10 reps per side, 3 sets
  • Rest: 60 seconds between sets
  • Benefits: Utilizes body weight to strengthen the posterior shoulder muscles, improving scapular retraction and overall shoulder health and stability.

• Band Resisted Push Ups

  • Reps/Sets: 10 reps, 3 sets
  • Rest: 60 seconds between sets
  • Benefits: Adds resistance to a traditional push-up, increasing the challenge and intensity for the chest, triceps, and anterior deltoids, while also engaging the core muscles for stability.

Friday- Legs (Glutes focus)

• Barbell Hip Thrusts

  • Reps/Sets: 10 reps, 4 sets
  • Rest: 60 seconds between sets
  • Benefits: Primarily targets the gluteus maximus for hypertrophy and strength, also engages the hamstrings and core, and aids in improving hip mobility.

• Jump Squats

  • Reps/Sets: 10 reps, 3 sets
  • Rest: 60 seconds between sets
  • Benefits: Develops explosive power in the lower body, enhances muscle strength and endurance in the legs, and improves overall athleticism and coordination.

• Forward Leaning Lunges

  • Reps/Sets: 10 reps per side, 3 sets
  • Rest: 60 seconds between sets
  • Benefits: Increases the engagement of the glutes and hamstrings due to the forward lean, while still working on the quadriceps and improving balance and stability.

• Leg Curls

  • Reps/Sets: 12 reps, 3 sets
  • Rest: 60 seconds between sets
  • Benefits: Isolates and strengthens the hamstrings, contributes to knee joint stability, and is beneficial for building balanced leg muscle development.