{"id":6489,"date":"2022-01-19T22:39:30","date_gmt":"2022-01-19T22:39:30","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=6489"},"modified":"2024-06-29T10:44:38","modified_gmt":"2024-06-29T10:44:38","slug":"4-day-full-body-workout-routine-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/4-day-full-body-workout-routine-with-pdf","title":{"rendered":"4 Day Full Body Workout Plan to Gain Mass & Lose Weight w\/ PDF"},"content":{"rendered":"\n

Whether you’re a lean person looking to gain muscle mass or an overweight person who wants to shed fat and look aesthetic, a full-body workout program can help you reach your goal faster.<\/p>\n\n\n\n

A full-body exercise plan involves training every body part in each session. It allows you to target your major muscle groups (such as the back, legs, chest, and shoulder) twice to thrice weekly, which helps promote strength and hypertrophy.1<\/a><\/sup> Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy<\/a>: A Systematic Review and Meta-Analysis. Sports Med. 2016;46(11):1689-1697. doi:10.1007\/s40279-016-0543-8<\/span><\/p>\n\n\n\n

In this article, I’ll share two full-body workout programs\u2014the first for those who want to beef up mass and the second for weight-watchers. Depending on your fitness goal, you can save one of them.<\/p>\n\n\n\n

Full-Body vs. Split Workout: Which One is Effective?<\/strong><\/h2>\n\n\n\n

Full-body and split training are both effective for building muscle and increasing strength.2<\/a><\/sup> Pedersen, H., Fimland, M.S., Schoenfeld, B.J. et al. A randomized trial on the efficacy of split-body versus full-body resistance training in non-resistance trained women<\/a>. BMC Sports Sci Med Rehabil 14, 87 (2022). https:\/\/doi.org\/10.1186\/s13102-022-00481-7<\/span>, 3<\/a><\/sup>Bartolomei S, Nigro F, Malagoli Lanzoni I, Masina F, Di Michele R, Hoffman JR. A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men<\/a>. J Strength Cond Res. 2021;35(6):1520-1526. doi:10.1519\/JSC.0000000000003573<\/span><\/p>\n\n\n\n

Total body training involves performing at least one exercise for every muscle group in each session, whereas a split routine involves dividing muscle groups into multiple sessions.<\/p>\n\n\n\n

A total-body workout plan helps target muscles multiple times over three to four days, making it a time-efficient training program.<\/p>\n\n\n\n

I highly suggest doing a total-body routine for a few months for those who are not seeing gains or want to follow a different training program.<\/p>\n\n\n\n

4 Day Full Body Workout Routine to Gain Mass<\/strong><\/h2>\n\n\n
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This 4-day total body training program consists of two sessions each for hypertrophy and strength.<\/p>\n\n\n\n

Hypertrophy training involves performing 10 to 20 reps per set with 30 to 90 seconds of rest between sets.<\/p>\n\n\n\n

Strength training focuses on lifting heavy and performing 4-8 reps per set with 2-5 minutes of rest between sets.<\/p>\n\n\n\n

The combination of heavy and moderate lifts stimulates mechanical and metabolic overload<\/a>, developing strength and mass.<\/p>\n\n\n\n

Here’s a weekly workout schedule:<\/strong><\/p>\n\n\n\n