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Muscle-Fat 4 Day Plan

by Mairo
16 athletes joined
5.0
(1 rating)

Program Description

Have fun and go gym!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 02, 2024 05:17
  • Last Edited
    Jun 18, 2025 12:28

Summary

Transform your physique with the Muscle-Fat 4 Day Plan, a comprehensive 12-week program designed for those ready to build muscle while shedding fat. This plan features a balanced mix of full-body workouts, targeted lower body and core sessions, and active recovery days, ensuring you stay engaged and motivated. With a commitment of just 7 days a week, you'll utilize a variety of equipment in a full gym setting, maximizing your strength and conditioning. Get ready to redefine your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.6%
Hamstrings
11%
Chest
10.3%
Glutes
9.8%
Abs
9.1%
Upper Back
8.4%
Lats
8.2%
Front Delts
7.6%
Triceps
7.5%
Middle Delts
4.4%
Biceps
3.8%
Adductors
2.5%
Other
2.2%
Lower Back
1.2%
Abductors
0.4%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Overhead Press (Barbell)
3
15 reps
-
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Overhead Press (Barbell)
3
15 reps
-
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Overhead Press (Barbell)
3
15 reps
-
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Overhead Press (Barbell)
3
15 reps
-
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Overhead Press (Barbell)
3
15 reps
-
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Overhead Press (Barbell)
3
15 reps
-
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Overhead Press (Barbell)
3
15 reps
-
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Overhead Press (Barbell)
3
15 reps
-
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Overhead Press (Barbell)
3
15 reps
-
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Overhead Press (Barbell)
3
15 reps
-
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Overhead Press (Barbell)
3
15 reps
-
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Overhead Press (Barbell)
3
15 reps
-
5
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
-
2
Leg Press
3
15 reps
-
3
Lunge (Dumbbell)
3
16 reps
-
4
Leg Curl
3
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
-
2
Leg Press
3
15 reps
-
3
Lunge (Dumbbell)
3
16 reps
-
4
Leg Curl
3
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
-
2
Leg Press
3
15 reps
-
3
Lunge (Dumbbell)
3
16 reps
-
4
Leg Curl
3
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
-
2
Leg Press
3
15 reps
-
3
Lunge (Dumbbell)
3
16 reps
-
4
Leg Curl
3
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
-
2
Leg Press
3
15 reps
-
3
Lunge (Dumbbell)
3
16 reps
-
4
Leg Curl
3
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
-
2
Leg Press
3
15 reps
-
3
Lunge (Dumbbell)
3
16 reps
-
4
Leg Curl
3
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
-
2
Leg Press
3
15 reps
-
3
Lunge (Dumbbell)
3
16 reps
-
4
Leg Curl
3
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
-
2
Leg Press
3
15 reps
-
3
Lunge (Dumbbell)
3
16 reps
-
4
Leg Curl
3
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
-
2
Leg Press
3
15 reps
-
3
Lunge (Dumbbell)
3
16 reps
-
4
Leg Curl
3
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
-
2
Leg Press
3
15 reps
-
3
Lunge (Dumbbell)
3
16 reps
-
4
Leg Curl
3
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
-
2
Leg Press
3
15 reps
-
3
Lunge (Dumbbell)
3
16 reps
-
4
Leg Curl
3
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
-
2
Leg Press
3
15 reps
-
3
Lunge (Dumbbell)
3
16 reps
-
4
Leg Curl
3
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Chest Fly (Dumbbell)
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
16 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Chest Fly (Dumbbell)
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
16 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Chest Fly (Dumbbell)
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
16 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Chest Fly (Dumbbell)
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
16 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Chest Fly (Dumbbell)
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
16 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Chest Fly (Dumbbell)
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
16 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Chest Fly (Dumbbell)
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
16 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Chest Fly (Dumbbell)
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
16 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Chest Fly (Dumbbell)
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
16 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Chest Fly (Dumbbell)
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
16 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Chest Fly (Dumbbell)
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
16 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Chest Fly (Dumbbell)
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
16 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Bench Press (Dumbbell)
3
15 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Plank
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Bench Press (Dumbbell)
3
15 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Plank
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Bench Press (Dumbbell)
3
15 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Plank
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Bench Press (Dumbbell)
3
15 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Plank
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Bench Press (Dumbbell)
3
15 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Plank
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Bench Press (Dumbbell)
3
15 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Plank
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Bench Press (Dumbbell)
3
15 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Plank
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Bench Press (Dumbbell)
3
15 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Plank
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Bench Press (Dumbbell)
3
15 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Plank
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Bench Press (Dumbbell)
3
15 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Plank
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Bench Press (Dumbbell)
3
15 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Plank
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Bench Press (Dumbbell)
3
15 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Plank
3
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Low Bar)
4 Sets
12 Reps
-
2
Bench Press (Barbell)
4 Sets
12 Reps
-
3
Bent Over Row (Barbell)
3 Sets
15 Reps
-
4
Overhead Press (Barbell)
3 Sets
15 Reps
-
5
Plank
3 Sets
1 mins
-
Day 2
1
Walk
1 Set
45 mins
-
Day 3
1
Deadlift (Barbell)
4 Sets
12 Reps
-
2
Leg Press
3 Sets
15 Reps
-
3
Lunge (Dumbbell)
3 Sets
16 Reps
-
4
Leg Curl
3 Sets
15 Reps
-
5
Hanging Leg Raise
3 Sets
15 Reps
-
Day 4
1
Walk
1 Set
45 mins
-
Day 5
1
Lat Pulldown
4 Sets
12 Reps
-
2
Chest Fly (Dumbbell)
3 Sets
15 Reps
-
3
Seated Row (Cable)
3 Sets
15 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
16 Reps
-
5
Bench Press (Barbell)
4 Sets
10 Reps
-
Day 6
1
Walk
1 Set
45 mins
-
Day 7
1
Goblet Squat
3 Sets
15 Reps
-
2
Bench Press (Dumbbell)
3 Sets
15 Reps
-
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
-
4
Lunge (Dumbbell)
3 Sets
12 Reps
-
5
Plank
3 Sets
1 mins
-