4-Day Per Week Full Body

Unlock your strength and build a balanced physique with this 10-week, 4-day full body workout program. Designed for those looking to maximize their training efficiency, each session targets all major muscle groups, ensuring you develop strength and endurance without spending hours in the gym. With a focus on compound movements and progressive overload, you’ll see noticeable gains in both muscle definition and overall fitness. Commit to this program and transform your body while fitting workouts seamlessly into your weekly routine!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Seated Shoulder Press (Dumbbell)

Hip Thrust (Barbell)

Chest Press (Machine)

Leg Press

Lat Pulldown

Bulgarian Split Squat (Dumbbell)

Seated Row (Machine)

Romanian Deadlift (Dumbbell)

Leg Curl

Pulldown Row

Glute Kickback (Cable)

Pull-Up (Assisted)

Leg Extension

Bent Over Row (Barbell)

Squat (Barbell)

Chest Fly (Machine)

Back Extension

Single Arm Row (Dumbbell)

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