4-Day Workout Plan to Get Strong and Fit
This is my 4-day workout plan that my personal trainer (HBK, CPT) created based on my fitness goals. I typically complete 3 sets of 10-15 repetitions for each exercise below. I may decrease the number of repetitions depending on the intensity of the exercise.
4-day workout plan program objectives:
- Resistance training
- Strength building
- Fat loss / lean muscle
Muscles targeted in this workout plan:
- Lower body (hamstrings, glutes, quads, calves)
- Upper body (latissimus dorsi (lats), back, biceps, triceps, chest, shoulders)
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Book a Personal Training Coaching Call with Me
I am a certified personal trainer (BSc, CPT) with a keen interest in learning from other specialists. I’ve been working out since 2015 and there has been lots of trial and error. I’ve incorporated expertise and knowledge from other trainers, physiotherapists, and even registered massage therapists into my training plan.
Envision what your life would be like if you had a better fitness plan. Sometimes we need external guidance to help us cut to the chase and give us an actionable plan.
I can help you:
- create a personalized workout plan that is specific to your fitness needs. It will be a realistic and sustainable one for your busy lifestyle!
- feel supported and be your accountability partner. We will have weekly check-in calls to help you stay on track!
- with a personalized nutrition meal plan and incorporate meals that you actually enjoy.
- think about your life in a more holistic and realistic manner. This is a lifestyle change which requires time and patience.
I also wrote an article on fitness motivation tips which may be helpful to you.
Day 1 Lower Body Squat Day (Glutes and Quads)
- Dynamic stretches
- Barbell squats
- Bulgarian split squats
- Superset
- Jump squats
- Goblet Squats
- I sometimes use a resistance band to change up my routine.
- Walking lunges
- Abductor machine
- Static stretches
- Foam rolling helps me to recover faster and with soreness.
Day 2 Upper Body Pull Day (Back and Biceps)
- Dynamic Stretches
- Pull-ups with resistance exercise bands
- T-bar row
- Lat pulldown machine
- Seated cable row machine
- EZ-bar bent over rows
- Dumbbell bent-over rows (single arm)
- Static Stretches
Day 3 Lower Body Deadlift Day (Glutes and Hamstrings)
- Dynamic stretches
- Barbell sumo deadlifts
- Seated hamstring curls
- Split stance RDL dumbbell
- Hip thrust machine
- Adductor machine
- Static stretches
Day 4 Upper Body Push Day (Chest and Shoulders)
- Dynamic stretches
- Body weight push-ups
- Chest fly machine
- Dumbbell chest press
- Superset
- Lateral raises
- Push-ups
- Dumbbell shoulder press
- Tricep rope pushdown
- Static stretches
At-Home 4-Day Workout Plan Alternatives and Equipment Suggestions
If you do not like working out at a public gym, an alternative option is to create your own gym at home. Below is an example of a gym setup with many options for a complete upper-body and lower-body workout. You can always start with a few at-home gym equipment and gradually add to your collection as you start to become more advance in your training.
Lower Body At-Home Workouts and Equipment
- Body weight squats
- use dumbbells and resistance bands to increase the intensity
Upper Body At-Home Workouts and Equipment
- Get a bench for chest press, shoulder press and chest fly exercises at home.
- You can buy adjustable dumbbells instead of having individual dumbbells with different weights
Fitness App Recommendation
If you are looking for a paid fitness app, I enjoyed using Evolve You app by Krissy Cela. You can choose the intensity level and swap out exercises. There are various programs to choose from and there are at-home exercise options too.
Looking for 1:1 online personal training? Book a call with me today to get the process started.
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