Creating a comprehensive four-day workout routine requires a balance of exercises targeting different muscle groups. Additionally, it’s important to include both strength training and cardiovascular exercises for overall fitness. Here’s a sample four-day workout split that you can follow. Each day includes a mix of compound and isolation exercises to target various muscle groups.
Day 1: Full Body Strength Training
- Squats: 4 sets x 8-10 reps
- Bench Press: 4 sets x 8-10 reps
- Bent Over Rows: 3 sets x 10-12 reps
- Overhead Press:** 3 sets x 10-12 reps
- Deadlifts: 4 sets x 8-10 reps
- Planks: 3 sets, hold for 60 seconds each
Day 2: Cardio and Core
- Cardiovascular Exercise (e.g., running, cycling, or rowing): 30 minutes
- Russian Twists: 3 sets x 20 reps
- Leg Raises: 3 sets x 15 reps
- Mountain Climbers: 3 sets x 20 reps
- Hanging Leg Raises: 3 sets x 12 reps
Day 3: Full Body Hypertrophy
- Front Squats: 4 sets x 10-12 reps
- Dumbbell Lunges: 3 sets x 12-15 reps (per leg)
- Dumbbell Chest Flyes: 3 sets x 12-15 reps
- Pull-Ups or Lat Pulldowns: 4 sets x 10-12 reps
- Seated Dumbbell Shoulder Press: 3 sets x 12-15 reps
- Hammer Curls: 3 sets x 12-15 reps
Day 4: Active Recovery or Rest
- Light activities: Walking, yoga, or stretching
- Hydration and nutrition focus
Day 5: Full Body Endurance and Conditioning
- Box Jumps: 3 sets x 15 reps
- Kettlebell Swings: 4 sets x 20 reps
- Battle Ropes: 3 sets x 1 minute
- Burpees: 3 sets x 15 reps
- Circuit Training (e.g., jumping jacks, push-ups, bodyweight squats): 3 rounds
Remember to warm up before each workout and cool down afterward. Adjust the weights and intensity based on your fitness level, and always listen to your body. If you’re new to exercise or have any health concerns, it’s advisable to consult with a fitness professional or healthcare provider before starting a new workout routine.
