Full-body workout plan for men: 4 days a week

A ready-made gym programme: 4 days a week (Mon, Tue, Thu, Fri), 24 exercises, sets and reps for each day. Each workout trains the whole body, which suits a schedule with few sessions.

Under each exercise: sets × reps.

Day 1 Chest, Back, Legs

• Barbell Back Squat4 × 8
• Barbell Bench Press4 × 8
• Bent Over Row-Barbell4 × 10
• Dumbbell Seated Shoulder Press3 × 10
• Dumbbell Standing Biceps Curl3 × 12
• Vertical Leg Raise3 × 15

Day 2 Chest, Back, Legs

• Sled 45 Degrees Leg Press4 × 10
• Cable Pulldown4 × 12
• Dumbbell Bench Press4 × 10
• Dumbbell Lateral Raise3 × 15
• Barbell Lying Triceps Extension3 × 12
• Front Plank3 × 45

Day 3 Back, Chest, Legs

• Dumbbell Lunge3 × 12
• Dumbbell Incline Bench Press4 × 10
• Hyperextension3 × 15
• Cable Seated Row4 × 10
• Barbell Curl3 × 10
• Crunches3 × 20

Day 4 Chest, Legs, Shoulders

• Dumbbell Romanian Deadlift4 × 10
• Chest Dip3 × 12
• Dumbbell Seated Shoulder Press4 × 10
• Lever Standing Calf Raise4 × 15
• Dumbbell Hammer Curl3 × 12
• Vertical Leg Raise3 × 15

This programme is already in Gloox

Open Ready-made plans in the app. The AI coach fits the programme to your goal and equipment, and suggests the weight for every set during the workout.

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On a computer? Point your phone's camera here to get the app.

Who full body is for

Beginners and anyone with 2–4 gym days a week. Every muscle is trained several times a week, and missing one session does not skip a whole muscle group.

How to progress

Start with a weight that leaves 2–3 reps in the tank. Once every set reaches the top of the rep range, add 2.5–5 %. Keep at least one rest day between workouts.

Questions

• Full body, 2 days a week
• Full body, 3 days a week
• Split, 3 days a week
• Split, 4 days a week
• Split, 5 days a week