The 4-Day Workout Plan
A Simple Plan You’ll Actually Stick To
This Plan is Simple. Show up at the gym four days a week, follow the workouts, and trust the process.
No overthinking. No obscure exercises. Just a clear routine that keeps you on track.
4-Day Routine
Your Weekly Split
Upper Body – Monday & Thursday
Lower Body – Tuesday & Friday
Rest days are part of the plan. Recovery is just as important as training.
Why It Works
Set Schedule – Easy to stick to, keeping you consistent.
Optimal Recovery – Prevents burnout and overtraining.
Consistent Routine – Eliminates overthinking and guesswork.
Workout Plan
Upper Body (Chest, Back, Shoulders, Arms)
Goal: Build a stronger, more defined upper body.
Start with compound movements first – These lifts recruit multiple muscle groups, leading to faster strength gains and efficiency in training.
Upper Body Exercises
Bench Press – Chest, triceps, shoulders
Lat Pulldown – Strengthens back & arms
Shoulder Press – Builds solid shoulders
Seated Row – Targets mid-back and traps
Chest Fly – Isolates the chest
Reverse Fly – Strengthens rear delts
Bicep Curl – Builds arms
Chest Dip – Chest & triceps
Pull-Up – Full upper-body strength
Check out workout template: ‘Upper Body’
Lower Body (Legs & Core)
Goal: Strengthen legs and core.
Start with compound movements first – Squats and leg presses build total leg power and engage more muscles for better results.
Lower Body Exercises
Squat – Builds total leg power
Leg Press – Hits quads, easy on the back
Leg Extension – Targets the quads
Seated Leg Curl – Strengthens hamstrings
Hack Squat – Deep range of motion for quads
Standing Calf Raise – Builds strong calves
Hanging Leg Raise – Strengthens core
Check out workout template: ‘Lower Body’
How to Choose the Right Weight
Pick any weight that challenges you – Don’t stop each set until you have no more than 3 reps left in reserve.
Reps per set: 8–12 is ideal, but you can go up to 30 as long as you’re pushing near failure.
Progressive Overload: If you hit 12 reps for all sets, increase the weight next time.
Training Guidelines
Sets per exercise: 3–6 sets
Rest time: Up to 2 minutes (longer if lifting heavy)
Do 1–2 light warm-up sets for your first exercise.
Recovery Is Non-Negotiable
Follow the Schedule – Work out four days a week, rest on the others.
Respect Your Rest Days – Stretch, walk, or do something relaxing.
Don’t Train on Rest Days – Overtraining kills progress. Your muscles grow when you rest.
Simple Nutrition for Muscle & Fat Loss
How Much Protein You Need
Aim for 1.6–2.2g per kg of body weight daily.
Example: If you weigh 75kg, you need 120–165g of protein.
How to Get That Protein
If eating just one source:
Beef (25g per 100g) → 480–660g per day
Chicken (31g per 100g) → 390–530g per day
Eggs (6g each) → 14–20 eggs per day
Greek Yogurt (10g per 100g) → 1.2–1.65kg per day
Mix & Match Example:
Day 1: 200g chicken + 150g beef + 1 egg = ~120g protein
Day 2: 250g chicken + 200g Greek yogurt = ~130g protein
Animal proteins work best (more efficient than plant-based).
Whey protein is a good option if needed.
If You’re Not Seeing Progress, Check This
Are you eating enough protein?
Are you lifting with proper form? (Check Jeff Nippard or Renaissance Periodization on YouTube)
Are you training close to failure? (0–3 reps in reserve)
Are you doing at least 3 sets per exercise?
Are you sticking to the plan and giving it time?
If all of this is right, KEEP GOING. Results take time. Stay patient.
Final Thoughts
Show up four days a week.
Follow the routine.
Stick to your rest days.
Eat enough protein.
No guessing. No obscure exercises. Just a clear plan that works.