{"id":26410,"date":"2021-08-27T20:12:54","date_gmt":"2021-08-27T20:12:54","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=26410"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"4-day-full-body-workout","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/4-day-full-body-workout\/","title":{"rendered":"4-Day Full Body Workout Plan For Increased Muscle Mass And Strength"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/4-day-full-body-workout\/#Building_Muscle_With_The_4-Day_Workout_Routine\" >Building Muscle With The 4-Day Workout Routine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/4-day-full-body-workout\/#4-Day_A_Week_Full_Body_Workout_Plan\" >4-Day A Week Full Body Workout Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/4-day-full-body-workout\/#Day_1\" >Day 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/4-day-full-body-workout\/#Day_2\" >Day 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/4-day-full-body-workout\/#Day_3\" >Day 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/4-day-full-body-workout\/#Day_4\" >Day 4<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/4-day-full-body-workout\/#Safety_Tips\" >Safety Tips<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/4-day-full-body-workout\/#Benefits_Of_This_4-Day_Weight_Workout\" >Benefits Of This 4-Day Weight Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/4-day-full-body-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/4-day-full-body-workout\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/4-day-full-body-workout\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Resistance training, better known as strength training, is a crucial component for muscle development. Despite this knowledge, there are a selected few practical weight training workout plans to help this goal. So, we may understand your frustrations if you are looking for a full-body strength training program. But do not worry because we have compiled this effective 4-day full-body workout plan for you. Check it out!<\/span><\/p>\n\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Building_Muscle_With_The_4-Day_Workout_Routine\"><\/span><b>Building Muscle With The 4-Day Workout Routine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-to-lose-weight\/\">Building muscle strength<\/a> and mass using a 4-day full-body workout plan may not be as easy as people presume it is. There are days you will feel like giving up, and there are those days you will feel like taking the workout challenge head-on.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Despite this, anything is possible so long as you remain committed and disciplined. We already know that weight lifting exercises are more effective in building muscle mass and strength. So, this workout plan will comprise heavy compound exercises. Here are other crucial factors you need to know about this routine:<\/span><\/p>\n<p><b>Equipment.<\/b><span style=\"font-weight: 400;\">\u00a0Of course, in this plan you will need access to various types of equipment, depending on the suggested exercise. For this reason, you would be better suited to perform this workout routine if you had access to the gym.<\/span><\/p>\n<p><b>Split.<\/b><span style=\"font-weight: 400;\">\u00a0The workout routine has been split into four days, each targeting different muscle groups. The ultimate goal of this plan is to work out the full-body, but by targeting all upper and lower body muscle groups on different days.<\/span><\/p>\n<p><b>Target Group.<\/b><span style=\"font-weight: 400;\">\u00a0This workout plan is intended for individuals in the advanced fitness level who aim at increasing their muscle size and strength.\u00a0<\/span><\/p>\n<p><b>Gender.<\/b><span style=\"font-weight: 400;\">\u00a0The workout routine is suitable for both men and women, so long as they are in the advanced fitness level.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Full_Body_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32551 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-9-1024x576.jpg\" alt=\"4 day full body workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-9.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-9-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-9.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-9-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-9.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Reps and Sets.\u00a0<\/b><span style=\"font-weight: 400;\">You must perform ten to fifteen repetitions of all the exercises in this workout plan. Similarly, you may perform three to four sets. It would help if you started small and increased the plan&#8217;s intensity by adding the reps and sets later on as you progress. Remember to seek professional advice from your trainer if you want to perform more than the suggested reps and sets.<\/span><\/p>\n<p><b>Duration.<\/b><span style=\"font-weight: 400;\">\u00a0The timeline may last anywhere between 30 and 45 minutes. However, it may last longer for individuals who end up increasing their reps or sets.\u00a0<\/span><\/p>\n<p><b>Rest.<\/b><span style=\"font-weight: 400;\">\u00a0Rest is mandatory in this workout plan because your muscles need time to recover. In addition, they will recover faster during rest days because they have more access to a healthy blood flow and are less tired (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/what-to-know-rest-day-workouts#1\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Diet.\u00a0<\/b><span style=\"font-weight: 400;\">Remember that the muscular physique you so desire is built in the kitchen and gym. This means that you will have to be cautious about what you eat. Typically, for such a fitness goal, experts recommend you follow a muscle-building meal plan.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to Medical News Today, such a meal plan should focus on healthy foods containing all the required foods to develop muscle mass safely and quickly (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/bodybuilding-meal-plan\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). There are several factors you must put in mind when choosing such a diet plan.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First and foremost, you need to remember that a bodybuilder should increase their calorie intake by 15% during the offseason and bulk-up periods (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/bodybuilding-meal-plan\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Secondly, you must remember that 15% to 30% of the calories must come from healthy fat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, you must get 2.3 g to 3. 1 g per kg of lean body mass per day of protein and obtain the rest calories from carbs (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/bodybuilding-meal-plan\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). It is not easy to implement all these principles in a muscle building diet plan, which is why you must seek the help of a licensed nutritionist.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/3-month-body-transformation-workout\/\">The 3-Month Body Transformation Workout Plan You Need For Unbelievable Optimal Results<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Full_Body_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32552 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4-1024x576.jpg\" alt=\"4 day full body workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"4-Day_A_Week_Full_Body_Workout_Plan\"><\/span><b>4-Day A Week Full Body Workout Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The following 4 day full body <a href=\"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/\">workout plan<\/a> has been designed for individuals in the advanced fitness level. It comprises very intense exercises that may not suit those in the beginner and intermediate fitness levels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The 4-day split workout plan targets different muscle groups every day to help work out the entire body. Since the goal of this plan is increasing bulk among bodybuilders, you will have to do more than one rep and set. First, take a look at the <a href=\"https:\/\/betterme.world\/articles\/90-days-squat-challenge\/\">plan<\/a>:<\/span><\/p>\n<ul>\n<li><b>Monday:\u00a0<\/b><span style=\"font-weight: 400;\">Day 1<\/span><\/li>\n<li><b>Tuesday:\u00a0<\/b><span style=\"font-weight: 400;\">Day 2<\/span><\/li>\n<li><b>Wednesday:\u00a0<\/b><span style=\"font-weight: 400;\">Rest<\/span><\/li>\n<li><b>Thursday:\u00a0<\/b><span style=\"font-weight: 400;\">Day 3<\/span><\/li>\n<li><b>Friday:\u00a0<\/b><span style=\"font-weight: 400;\">Day 4<\/span><\/li>\n<li><b>Saturday:\u00a0<\/b><span style=\"font-weight: 400;\">Rest<\/span><\/li>\n<li><b>Sunday:\u00a0<\/b><span style=\"font-weight: 400;\">Rest<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Day_1\"><\/span><b>Day 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This day has exercises designed to help build mass in your upper body, specifically your chest, shoulders, triceps, and biceps. Here is a list of the exercises you will be required to perform on this day:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lats pull-down<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulder press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated row<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chest press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hammer curl<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Triceps kickbacks and overhead extensions<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Full_Body_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32553 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-5-1024x576.jpg\" alt=\"4 day full body workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_2\"><\/span><b>Day 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Our focus on the second day will be <a href=\"https:\/\/betterme.world\/articles\/30-day-leg-challenge\/\">increasing mass<\/a> in the lower body muscles, primarily the legs, hamstrings, and calves. The exercises to be performed on this day include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Romanian deadlift<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated calf raise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell glute bridge<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell back squat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stiff leg deadlifts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Machine hamstring curls<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bulgarian split squats<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Day_3\"><\/span><b>Day 3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The <a href=\"https:\/\/betterme.world\/articles\/workout-challenges-at-home\/\">weight exercises<\/a> you will be performing on this day target your upper body muscles, just like on day one. However, the activities are different. Take a look:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overhead press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline bench press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bent over row<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell curl<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Halo to shoulder press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Assisted pull-ups and dips<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deltoid raise<\/span><\/li>\n<\/ul>\n<p><strong>Want to build an attention-grabbing bubble butt, blast away fat that\u2019s stored in all the wrong places, spring-clean your diet, turn back the clock on your skin, skyrocket your self-confidence and shatter your insecurities? Check out the BetterMe app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Full_Body_Workout_Plan\">set this plan in motion<\/a>!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_4\"><\/span><b>Day 4<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">We will be targeting the lower body muscle groups as we did on the second day. Here are some practical lower body exercises to help increase <a href=\"https:\/\/betterme.world\/articles\/pilates-basics\/\">muscle mass<\/a> and strength:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walking lunges with a barbell, kettlebells, sandbags, or dumbbells<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell front squat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated leg curl<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Standing calf raise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hip thruster<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Good morning exercise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weighted step-up<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell jammer press<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Full_Body_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32546 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5-1024x576.jpg\" alt=\"4 day full body workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Safety_Tips\"><\/span><b>Safety Tips<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It would help if you took heed of the following to help reap <a href=\"https:\/\/betterme.world\/articles\/resistance-band-butt-workout\/\">maximum benefits<\/a> from the following program:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Warming Up.\u00a0<\/b><span style=\"font-weight: 400;\">You should never start doing the stated exercises without performing warm-up exercises. They are significant as they help fight muscle stiffness and loosen up the joints (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/benefits-of-warmup-exercises#1\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). They also make the brain engage with the body, and the blood vessels increase blood supply to the muscles (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/benefits-of-warmup-exercises#1\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Remember to also perform cool-down exercises after you complete the routine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Maintaining the Correct Exercise Form.\u00a0<\/b><span style=\"font-weight: 400;\">You must perform each exercise in the correct technique. Otherwise, you will strain and injure yourself. Take time to master the correct form of any exercise you are familiar with by seeking help from a professional.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Using Comfortable Weights.<\/b><span style=\"font-weight: 400;\">\u00a0Being in the advanced fitness level does not give you a ticket to use heavier weights. It would help if you always worked with comfortable loads that are not strenuous to avoid injuring yourself.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stopping When You Feel Pain.\u00a0<\/b><span style=\"font-weight: 400;\">You do not have to use heavy weights to feel pain. You may experience pain if you strain a muscle or when working with sore muscles. You must stop performing that exercise and attend to your pain. Assess the problem and if it can be treated at home, well and good. However, if the pain is unbearable, consider visiting your doctor for further assessment.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/top-5-abs-exercise\/\">The Top 5 Abs Exercises You Should Be Doing For A Six-Pack<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Full_Body_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-31438 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3914-1024x576.png\" alt=\"4 day full body workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3914.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3914-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3914.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3914.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_This_4-Day_Weight_Workout\"><\/span><b>Benefits Of This 4-Day Weight Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Of course, the first and most significant benefit of performing this <a href=\"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/\">workout plan<\/a> is increased muscle mass and size. However, in addition to this benefit, you will also reap other gains, including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Toning.<\/b><span style=\"font-weight: 400;\">\u00a0Performing these heavy compound exercises will help torch calories and, as a result, tone your entire body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weight Loss.<\/b><span style=\"font-weight: 400;\">\u00a0The following workout routine can also promote weight loss as it triggers the fat-burning process. However, an individual has to consume fewer calories than they are burning for optimal weight loss results.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reduced Risk of Diseases.\u00a0\u00a0<\/b><span style=\"font-weight: 400;\">According to MedlinePlus, exercising with any program or activity helps reduce various disease risk factors. For example, exercising lowers blood pressure and cholesterol levels, which are risk factors for cardiovascular disease (<\/span><a href=\"https:\/\/medlineplus.gov\/benefitsofexercise.html\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved Mental Health and Mood.\u00a0<\/b><span style=\"font-weight: 400;\">Exercising using this routine is also important for your mental being as it helps you relax. The body releases various chemicals when you work out that make you relax, thereby improving your mood and mental health (<\/span><a href=\"https:\/\/medlineplus.gov\/benefitsofexercise.html\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Better Sleep.<\/b><span style=\"font-weight: 400;\">\u00a0Exercising also helps improve the quality of your sleep.<\/span><b>\u00a0<\/b><span style=\"font-weight: 400;\">You tend to fall asleep faster and more soundly after you have exercised. However, it would help if you did not work out before bedtime, especially with such an intense routine.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The above 4-day full-body workout plan is convenient for men and women looking to improve muscle mass and strength. However, it is more suitable for individuals in the advanced fitness level due to its high intensity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Besides building muscle mass and size, this routine can promote weight loss, reduce the risk of diseases, and improve sleep quality. However, all this is possible only if you stay safe, use comfortable weights, and maintain the correct form. We would love to hear what you think of this full-body workout plan. So, get in touch with us in the comment section down below.<\/span><\/p>\n<p><a href=\"https:\/\/store.betterme.world\/?utm_source=blog&amp;utm_medium=4_Day_Full_Body_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-41521 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/ezgif-5-1d0453f6f3.gif\" alt=\"BetterMe\" width=\"800\" height=\"450\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li><a href=\"https:\/\/medlineplus.gov\/benefitsofexercise.html\"><span style=\"font-weight: 400;\">Benefits of exercise<\/span><\/a><span style=\"font-weight: 400;\"> (2021, medlineplus.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/benefits-of-warmup-exercises#1\"><span style=\"font-weight: 400;\">Benefits of Warm-Up Exercises<\/span><\/a><span style=\"font-weight: 400;\"> (2021, webmd.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/bodybuilding-meal-plan\"><span style=\"font-weight: 400;\">Bodybuilding meal plan: What to eat and why<\/span><\/a><span style=\"font-weight: 400;\"> (2020, medicalnewstoday.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/what-to-know-rest-day-workouts#1\">What to Know About Rest Day Workouts<\/a> (2021, webmd.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Resistance training, better known as strength training, is a crucial component for muscle development. Despite this knowledge, there are a selected few practical weight training workout plans to help this goal. So, we may understand your frustrations if you are looking for a full-body strength training program. But do not worry because we have compiled [&hellip;]<\/p>\n","protected":false},"author":35,"featured_media":26414,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[169],"coauthors":[114],"class_list":["post-26410","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","tag-strength-training-beginners"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>4-Day Full Body Workout Plan For Increased Muscle Mass And Strength - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you looking for a workout challenge to try this month? Try this practical 4-day full-body workout. It is the best routine to build muscle mass and strength.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/4-day-full-body-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4-Day Full Body Workout Plan For Increased Muscle Mass And Strength\" \/>\n<meta property=\"og:description\" content=\"Are you looking for a workout challenge to try this month? Try this practical 4-day full-body workout. It is the best routine to build muscle mass and strength.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/4-day-full-body-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shoes-791044_1920.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1280\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"R. Mogeni\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"R. Mogeni\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/4-day-full-body-workout\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/4-day-full-body-workout\\\/\"},\"author\":{\"name\":\"R. Mogeni\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/977113bb6f81a6abe36101572fc43da2\"},\"headline\":\"4-Day Full Body Workout Plan For Increased Muscle Mass And Strength\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/4-day-full-body-workout\\\/\"},\"wordCount\":1638,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/4-day-full-body-workout\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2021\\\/08\\\/shoes-791044_1920.jpg\",\"keywords\":[\"Strength Training for Beginners\"],\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Resistance training, better known as strength training, is a crucial component for muscle development. Despite this knowledge, there are a selected few practical weight training workout plans to help this goal. So, we may understand your frustrations if you are looking for a full-body strength training program. But do not worry because we have compiled this effective 4-day full-body workout plan for you. Check it out!<\\\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Building Muscle With The 4-Day Workout Routine<\\\/b><\\\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\\\/\\\/betterme.world\\\/articles\\\/6-day-workout-routine-to-lose-weight\\\/\\\">Building muscle strength<\\\/a> and mass using a 4-day full-body workout plan may not be as easy as people presume it is. There are days you will feel like giving up, and there are those days you will feel like taking the workout challenge head-on.\u00a0<\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Despite this, anything is possible so long as you remain committed and disciplined. We already know that weight lifting exercises are more effective in building muscle mass and strength. So, this workout plan will comprise heavy compound exercises. Here are other crucial factors you need to know about this routine:<\\\/span>\\r\\n\\r\\n<b>Equipment.<\\\/b><span style=\\\"font-weight: 400;\\\">\u00a0Of course, in this plan you will need access to various types of equipment, depending on the suggested exercise. For this reason, you would be better suited to perform this workout routine if you had access to the gym.<\\\/span>\\r\\n\\r\\n<b>Split.<\\\/b><span style=\\\"font-weight: 400;\\\">\u00a0The workout routine has been split into four days, each targeting different muscle groups. The ultimate goal of this plan is to work out the full-body, but by targeting all upper and lower body muscle groups on different days.<\\\/span>\\r\\n\\r\\n<b>Target Group.<\\\/b><span style=\\\"font-weight: 400;\\\">\u00a0This workout plan is intended for individuals in the advanced fitness level who aim at increasi ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/4-day-full-body-workout\\\/\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/4-day-full-body-workout\\\/\",\"name\":\"4-Day Full Body Workout Plan For Increased Muscle Mass And Strength - BetterMe\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/4-day-full-body-workout\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/4-day-full-body-workout\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2021\\\/08\\\/shoes-791044_1920.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are you looking for a workout challenge to try this month? 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It is the best routine to build muscle mass and strength.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/4-day-full-body-workout\/","og_locale":"en_US","og_type":"article","og_title":"4-Day Full Body Workout Plan For Increased Muscle Mass And Strength","og_description":"Are you looking for a workout challenge to try this month? Try this practical 4-day full-body workout. It is the best routine to build muscle mass and strength.","og_url":"https:\/\/betterme.world\/articles\/4-day-full-body-workout\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1920,"height":1280,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shoes-791044_1920.jpg","type":"image\/jpeg"}],"author":"R. Mogeni","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"R. Mogeni","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/4-day-full-body-workout\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/4-day-full-body-workout\/"},"author":{"name":"R. Mogeni","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/977113bb6f81a6abe36101572fc43da2"},"headline":"4-Day Full Body Workout Plan For Increased Muscle Mass And Strength","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/4-day-full-body-workout\/"},"wordCount":1638,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/4-day-full-body-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shoes-791044_1920.jpg","keywords":["Strength Training for Beginners"],"articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Resistance training, better known as strength training, is a crucial component for muscle development. Despite this knowledge, there are a selected few practical weight training workout plans to help this goal. So, we may understand your frustrations if you are looking for a full-body strength training program. But do not worry because we have compiled this effective 4-day full-body workout plan for you. Check it out!<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>Building Muscle With The 4-Day Workout Routine<\/b><\/h2>\r\n<span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-to-lose-weight\/\">Building muscle strength<\/a> and mass using a 4-day full-body workout plan may not be as easy as people presume it is. There are days you will feel like giving up, and there are those days you will feel like taking the workout challenge head-on.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Despite this, anything is possible so long as you remain committed and disciplined. We already know that weight lifting exercises are more effective in building muscle mass and strength. So, this workout plan will comprise heavy compound exercises. Here are other crucial factors you need to know about this routine:<\/span>\r\n\r\n<b>Equipment.<\/b><span style=\"font-weight: 400;\">\u00a0Of course, in this plan you will need access to various types of equipment, depending on the suggested exercise. For this reason, you would be better suited to perform this workout routine if you had access to the gym.<\/span>\r\n\r\n<b>Split.<\/b><span style=\"font-weight: 400;\">\u00a0The workout routine has been split into four days, each targeting different muscle groups. The ultimate goal of this plan is to work out the full-body, but by targeting all upper and lower body muscle groups on different days.<\/span>\r\n\r\n<b>Target Group.<\/b><span style=\"font-weight: 400;\">\u00a0This workout plan is intended for individuals in the advanced fitness level who aim at increasi ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/4-day-full-body-workout\/","url":"https:\/\/betterme.world\/articles\/4-day-full-body-workout\/","name":"4-Day Full Body Workout Plan For Increased Muscle Mass And Strength - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/4-day-full-body-workout\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/4-day-full-body-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shoes-791044_1920.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Are you looking for a workout challenge to try this month? 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