Full Body 4-Day

Overview

The Full Body 4-day programme bridges the gap between beginner full-body training and advanced split programmes. Four sessions per week allows enough volume to drive meaningful hypertrophy whilst maintaining the training frequency benefits of full-body work. Sessions alternate between strength-focused (lower reps, heavier loads) and hypertrophy-focused (higher reps, moderate loads) to develop both qualities simultaneously.

This programme suits intermediates who enjoy full-body training and want more volume than three days provides, but aren't ready or willing to commit to a 5–6 day split.

Schedule

Warm-Up Protocol

5–10 minutes of light cardio. For strength sessions, do 3 warm-up sets on your main compound at 40%, 60%, and 80% working weight. For hypertrophy sessions, 1–2 warm-up sets at 50–60% are sufficient.

Week 1–4: Foundation Phase

Day 1: Session A — Strength Focus

Day 2: Session B — Hypertrophy Focus

Day 3: Session C — Strength Focus

Day 4: Session D — Hypertrophy Focus

Week 5–8: Intensification Phase

On strength days, aim to add 2.5–5 kg per week on upper body and 5 kg on lower body. On hypertrophy days, add a set to your two primary movements in week 6.

Progression

Separate progression for strength and hypertrophy days. Strength days: linear load progression. Hypertrophy days: double progression (reps first, then load). Never increase load on hypertrophy days until you've hit the top of the rep range for all sets.

Cutting Modifications

This programme is well-suited to cutting — the four-day frequency keeps muscle signals high. Remove the last accessory exercise from hypertrophy days when in a deficit (reducing from ~7 to ~6 exercises per session). Keep strength day volume intact. Reduce rest periods on hypertrophy days by 15 seconds to maintain intensity and calorie burn. If energy is consistently low mid-session, shift one hypertrophy day exercise to earlier in the session.