4 Day Full Body Workout For Weight Loss

If you’re ready to take your workouts to the next level, then look no further.

When it comes to weight loss, there are a lot of factors that go into it. Diet plays a huge role in how much weight you lose and how fast you lose it. But what about exercise? Can working out help you lose weight?

Absolutely! It’s not just the calories burned during exercise that matter—it’s also about strengthening your muscles so they can support your body better. The stronger your muscles are, the more calories they burn at rest just by existing. So if you want to make sure you’re losing as much weight as possible, then adding some strength training into your workout routine is a must!

Right here on Buy and Slay, you are privy to a litany of relevant information on 4 day weight loss workout plan, 4 day workout routine for weight loss at home, 4 day gym workout routine for weight loss, and so much more. Take out time to visit our catalog for more information on similar topics.

4 Day Full Body Workout For Weight Loss

Have you been thinking about shedding a couple of extra pounds but are unsure of where to start? If so, then a 4-day workout routine for weight loss may be the answer that you’ve been looking for. Training for four days a week is an ideal option for people who are looking to achieve their fitness goal – be it building muscle or losing some weight.

An important factor to note before delving into a 4-day workout routine for weight loss and toning is that you need a workout routine. Many people, when they are looking to shed some weight, will dive into working out without first determining how and when to exercise. This is not the best plan.

Why You Should Have A Workout Routine

Having a workout routine is important because:

1. It Keeps You Consistent

Most people with to-do lists will more often than not end up sticking to them. If you have an appointment scheduled in your calendar you are most likely to keep it in spite of whatever happens. The same logic applies to a workout routine. Slotting some time every week to exercise will keep you in line not letting you fall off the wagon.

2. Helps With Frequency

It is hard to either build muscle or effectively lose weight when working out just one day a week. No matter how hard you push yourself on this one day, you cannot beat the results or effects of someone who may have, say a 4-day workout routine for weight loss and muscle gain. Exercising for more days helps keep your metabolism up to burn calories and keeps your muscles active to help them tone up and grow.

3. It Is More Efficient

When at the gym, or even when working out from home, many of us would be tempted to stick to the exercises that we love and enjoy. While it is great to enjoy exercising, choosing to work out one part of the body in favor of the other is not an efficient way to lose weight or gain muscle. What is the point of having killer abs and strong arms when your lower body has little to no muscle definition?

4. It Helps Avoid Overtraining

Overtraining is constant intense training that does not provide adequate time for recovery. Pushing yourself too much and too far which causes the body to further break down. A proper workout routine always includes different workouts for different muscle groups. You also need to allocate rest days to help you relax, giving your muscles some time to repair and build themselves.

Overtraining then leads to issues such as an altered resting heart rate, insomnia, increased injury, extended muscle soreness, plateaued progress, a loss of concentration, and an increased risk of injury, among others. Having a varied routine also prevents boredom, delays a performance plateau, and improves adherence.

How To Create A Workout Plan?

Creating a workout is not as hard as some would consider it to be. If you are finding it hard to do, here are some tips on how to create a workout plan that works best for you and your goals:

  • Determine What Your Goals Are

At the end of a set time – for example in 3 months – what goal would you have liked to have achieved? Are you looking to have a smaller waistline? Do you want to be able to run for 30 minutes straight or would you like to have increased your weights in the gym by an extra 10 pounds? Determining your goals helps you set a routine that guides you to work effectively towards this goal.

  • Pick The Days That Work For You

Some people like to be at the gym first thing Monday morning, while others prefer to work out from the middle of the week heading into the weekend. Whichever days you choose, make sure that they are days that fit effectively with your schedule, which will make it less likely for you to skip out on exercising.

  • Divide Up Your Days

Having an effective 4-day weight loss workout for men or women does not mean only doing cardio, HIIT, or strength training all the 4 days of the week. This will most likely lead to overtraining. Instead of doing this, it is advisable to dedicate different days to different types of exercises, all targeting different muscle groups i.e.,

  1. Strength training – Mondays & Thursdays = lower body workouts while Tuesdays and Fridays = Upper body workouts
  2. Mondays & Thursdays = Cardio while Tuesdays and Fridays are dedicated to either upper body or lower body workouts (depending on the week or day)
  3. Mondays = Cardio, Tuesdays = Lower body workouts, Thursdays = HIIT and Fridays = Lower body exercises

PS: It is important to remember that you should not train only one muscle group all week. While you can train a specific muscle group two days in a row (7), dedicating a 4-day workout routine for weight loss to the same type of exercises for the same muscles groups will most likely lead to overtraining and possible injury.

  • Determine Amount Of Reps Per Workout

When setting up your 4-day workout routine for weight loss and toning, it is important to realize that different goals require different approaches. One size doesn’t fit all. For example, for fat loss, it is advisable to do more reps (i.e., 15 to 20 reps per set),  while toning and muscle gain requires few reps per set – about 8 to 12 reps.

  • Be Ready To Switch Things Up Every 3 Or So Months

After about 12 to 14 weeks of doing the same workouts, our body adapts to these moves and intensity and thus we end up burning less calories and the muscles tear less thus we end up experiencing a performance or weight loss plateau. Always change your workout routine after about 3 months.

  • Determine How Much Time You Need To Spend Per Workout

According to the Physical Activity Guidelines for Americans, if you are looking to lose weight, you should aim to accumulate a weekly total of at least five hours of moderate cardio (300 minutes), or two-and-a-half hours of vigorous activity (150 minutes).

In terms of strength training, it is recommended that you do both isolation and compound exercises two to three days a week. In a 4-day workout routine for weight loss, you could aim for one or two days of strength training, depending on your schedule.

  • Schedule Time For A Warmup And Cool Down

Every effective exercise plan needs to include a few minutes for warming up and cooling down. Warm-ups rev up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles, which in turn helps reduce muscle soreness and lessen your risk of injury. Cool-downs after a session allows your heart rate and blood pressure to slowly go back down to the pace they were at before you started your workout session. Failure to cool down could lead to light-headedness, dizziness and/or fainting.

How To Lose Weight Fast With Exercise?

All kinds of physical activities burn calories and thus can help you lose weight. Whether you are gardening, mowing the lawn, cleaning utensils, working on your computer, running, cycling, playing soccer, or lifting weight, you are going to burn some calories.

What matters the most in all these activities is the intensity at which you do each activity. i.e., slow ballroom dancing for about 30 minutes can help a 155-pound person lose 112 calories while disco dancing could lead to losing 205 calories and ballet which uses a lot of muscle can burn 223 cals.

A 185-pound person running at 5 mph can burn 355 calories, while the same person running at 6.2 mph will burn 444 calories in 30 minutes.

What Is A 4-Day Upper Lower Workout Routine For Weight Loss?

Also known as an upper/lower split, this is a training style that breaks your workout sessions down into two categories: upper body workout days and lower body workout days. A 4-day upper lower workout routine for weight loss helps you stimulate each muscle group more frequently, which can help with weight loss and building muscle. It also allows you enough time between each workout to rest your muscles.

Such a split would be as follows:

  • Monday – Lower body – Working out your calves, thighs, hamstrings, and core
  • Tuesday – Upper body – Exercising your chest, back, shoulders, triceps, and biceps
  • Wednesday – Rest day
  • Thursday – Lower body
  • Friday – Upper body
  • Saturday and Sunday = Off days

The Best 4-Day Workout Routine For Weight Loss

This 4-day weight loss workout routine for men can also be done by women and is perfect for beginners and advanced gym-goers. Please note that this 4-day workout routine for weight loss and toning incorporates cardio, as well as isolation and compound exercises.

Day One – Lower Body

  • Start with a warm-up then do 10 to 15 minutes of moderate cardio

Curtsy Lunges

  • Start by standing with your feet hip-width apart and place the hands on your hips.
  • Take a big step back with your right leg, crossing it behind your left. Bend your knees and lower your hips until your left thigh is nearly parallel to the floor.
  • Keep your torso upright and your hips and shoulders as square as possible to the wall in front of you.
  • Return to the start position and repeat the movement on the other side.
  • Do this 10 to 15 times on each side for one set.

Glute Bridges

  • Lie on your back with your hands at your sides, knees bent, and feet flat on the floor under your knees.
  • Tighten your abdominal and buttock muscles by pushing your low back into the ground before you push up.
  • Raise your hips to create a straight line from your knees to shoulders.
  • Squeeze your core and pull your belly button back toward your spine.
  • Hold for 5 to 10 seconds, and then return to your starting position.
  • Try doing this 15 to 20 times for one set.


This can be done with a barbell, kettlebells, dumbbells, water bottles, or soup cans if you do not have any gym equipment at home.

  • Hold a pair of dumbbells in front of you with an overhand grip (your palms should be facing the body).
  • Hinge forward at your hips, slightly bending the knees, lowering the dumbbells to the ground without allowing your back to round.
  • Brace core and lift back to the starting position. Keep your shoulders together and your spine in a neutral position throughout the workout.
  • Try doing this 15 times for one set.

Kettlebell Swings

  • Stand with feet slightly wider than shoulder-width apart as you hold a kettlebell in front of your body with both hands, arms straight.
  • With a slight bend in your knees and a flat back, hinge at your hips and swing the kettlebell back through your legs.
  • Use that momentum to stand and swing the kettlebell out in front of your body, up to shoulder height. Thrust your hips forward, and engage your glutes and core as you stand up straight.
  • When the kettlebell hits shoulder height, your knees should be straight, and glutes contracted in a full hip extension.
  • Allow the kettlebell to swing back down through your legs

Finish with a simple cool down.

Day Two

  • Begin with a warmup and do some moderate cardio eg jogging, running, or swimming, etc


  • Start in a standing position with your feet shoulder-width apart.
  • Squat down with your back straight and your hands on the floor between your feet.
  • With your weight on your hands, kick your feet back so you’re on your hands and toes, and in a pushup position.
  • Do one push-up before jumping your feet back to their starting position.
  • Push strongly from this position and jump, reaching your arms over your head.

Mountain Climbers

  • Begin in a traditional plank position with your shoulders directly over your hands and wrists.
  • Be sure to keep your back flat and your butt down, maintaining a neutral spine. Do not curve your back or sag your hips.
  • Engage your core and lift up your right knee, bringing it toward your elbow (or as far as you can). Return the right knee back to the starting position as you simultaneously drive your left knee up toward your left elbow.
  • Return to the starting position and continue switching legs as you pick up the pace. It should feel like you are running in place in a plank position.

Decline Push-Ups

  • Start on your hands and knees, place your hands on the ground, shoulder-width apart, or a little wider. 
  • Carefully move your feet in position by extending your body and propping your feet up on the bench/couch/chair, or step, one at a time. Position yourself to make sure that your shoulders, hips, and toes are all in a staring line. Do not sag or arch your hips.
  • Slowly lower your chest by bending your elbows. Try looking at a spot on the wall to keep your head elevated and to avoid banging your nose or forehead on the ground. Remember not to arch your back.
  • Push up until your elbows are straight, but not locked, returning to the start position.
  • Do this 10 to 12 times for one set.

Tricep Dips

  • Sit on the edge of the chair or couch and grip the edge next to your hips. Extend your legs and part your legs to be about hip-width apart with the heels touching the ground. 
  • Look straight ahead with your chin up. Press into your palms to lift your body and slide forward just far enough that your butt clears the chair’s edge. This is your start position.
  • Slowly and carefully lower yourself until your elbows are bent between a 45 and 90 degrees angle.
  • From this position, slowly push yourself back up to the start position and repeat.
  • Try doing this up to 12 times for each set.

Day Three 

This is a rest day. Take some time to relax and give your muscles some time to repair and recover.

Day Four

Do a 30-minute HIIT workout and 3 sets of two lower and upper body workouts each.

Day Five 

Do a combination of lower and upper body workouts.

The Bottom Line

A 4-day workout routine for weight loss is a good idea for anyone who wishes to shed some extra pounds. Diving these exercises into two day intervals goes to further give you some time to rest and recover, preventing overtraining.

If you choose to attempt the above-outlined 4-day workout routine for weight loss and toning, please remember to first consult your doctor, especially if you have any underlying chronic illness.

4 Day Weight Loss Workout Plan

Building muscle and losing fat go together in the same way that toothpaste and orange juice make a perfect match — they usually don’t.

But you want to get that ideal physique relatively soon or in time for summer, not a year from now after multiple cutting and bulking phases.

It’s time to take a look at this four day split workout routine that can make both a potential reality!

Considerations Before Starting this Workout

Before you dive into this workout thinking it’s going to be the total solution to all your fitness problems, you need to get your expectations in check.

To put it bluntly, this is a just a workout routine and nothing more.

See, a lot of guys think that a single routine is all they need to transform their bodies from average to impressive.

Unfortunately, these guys would be wrong.

In reality, if you want to see fast, permanent changes in muscle definition (that draw attention) you need to follow a system that shows you how to:

  • Fight “training boredom” and temptation to quit by cycling through a variety of workout routines (not just one)
  • Supercharge your muscle-building and fat-loss processes with a targeted diet plan matching your goals
  • Remove all the nutrition guesswork from getting ripped with detailed “done-for-you” meal plans
  • Maximize the muscle-building effectiveness of every single rep with high-quality exercise demos
  • Harness proven body transformation strategies on the cutting edge shared in an exclusive, private group setting

That’s why it’s good to have a system like Superhero X12 to follow. It has all of these tools in one place and makes transforming your body easier, simpler, and more enjoyable.

About the Creator – Max Riley

We’re a little nervous writing this, so brace yourself — we don’t know much about the creator of this workout routine, a guy named Max Riley.

But here’s what we know based on his online bio.

Riley has had online articles published about both muscle building and nutrition. He also has 13 years of experience in the gym to help him craft a shredded physique evident in pictures.

And he looks pretty jacked.

In terms of creating workout routines, this routine isn’t the first or last that Riley is responsible for. He also shares his ab, shoulder, and HIT workout routines that seem to woo the internet.

This routine specifically drew more than 4.6 million views online.

What is the 12 Week Fat Destroyer: Complete Fat Loss Workout & Diet Program?

The name of this routine doesn’t do it the justice it deserves.

Yes, when paired with the recommended supplements and diets, this routine can help you to burn fat as advertised. But other goals include building (or maintaining) muscle mass and improving cardio.

Here’s what you need to know about this beginner routine before getting started.

  • Prepare to drag yourself to the gym four times per week.
  • Plan to work your upper body and your lower body twice per week.
  • Make room in your schedule for workouts lasting 30 to 45 minutes.
  • Be sure your gym has kettlebells, dumbbells, cable machines, and barbells.
  • Stick to the routine for 12 weeks for the best results.

There’s also an extensive diet and supplement plan that changes from one week to the next. Every week, you’ll chop an extra 100 calories off your daily calorie count and splurge on moderate and high-carb days.

You’ll also be doing three to four cardio sessions a week.

But don’t worry!

You’ll be gradually adding cardio time per week, so you don’t burn yourself out too quickly.

Program Details

This 12-week workout routine will get you to focus on what we can describe as the muscle building (hypertrophy) and muscular endurance rep ranges (8 to 20 reps). Each workout consists of 18 sets.

No rest time was provided in the guide, so we’ll recommend 90 to 120 seconds between sets.

Let’s take a look at what this workout routine entails.

Day 1 – Upper A

  • Incline Bench Press – 3 sets x 8-10 reps (90-120 seconds)
  • One Arm Dumbbell Row – 3 sets x 10-12 reps (90-120 seconds)
  • Seated Barbell Press – 3 sets x 8-10 reps (90-120 seconds)
  • Pull-Ups – 3 sets x 10 reps (90-120 seconds)
  • Skull Crushers – 3 sets x 10-12 reps (90-120 seconds)
  • Dumbbell Curl – 3 sets x 10-12 reps (90-120 seconds)

Day 2 – Lower A

  • Squats – 3 sets x 8-10 reps (90-120 seconds)
  • Leg Curl – 3 sets x 12-15 reps (90-120 seconds)
  • Leg Extension– 3 sets x 12-15 reps (90-120 seconds)
  • Leg Press Calf Raise – 3 sets x 15-20 reps (90-120 seconds)
  • Plank – 3 sets x 60 seconds (90-120 seconds)
  • Twisting Hanging Knee Raise – 3 sets x 20 reps (90-120 seconds)

Note: High volume squats are nothing to sneer at! You might want to slap on some supportive gear like this belt by ProFitness to help brace your core as you get stronger.

Day 3 – Upper B

  • Dumbbell Bench Press – 3 sets x 10 reps (90-120 seconds)
  • Barbell Row – 3 sets x 8-10 reps (90-120 seconds)
  • Dumbbell Lateral Raise – 3 sets x 12-15 reps (90-120 seconds)
  • Lat Pulldown– 3 sets x 10-12 reps (90-120 seconds)
  • Cable Triceps Extensions – 3 sets x 10-12 reps (90-120 seconds)
  • EZ Bar Preacher Curl – 3 sets x 10-12 reps (90-120 seconds)

Day 4 – Lower B

  • Leg Press – 3 sets x 15-20 reps (90-120 seconds)
  • Stiff Leg Deadlift – 3 sets x 8-10 reps (90-120 seconds)
  • Walking Dumbbell Lunge – 3 sets x 10 reps (90-120 seconds)
  • Seated Calf Raise – 3 sets x 15-20 reps (90-120 seconds)
  • Cable Crunch – 3 sets x 20 reps (90-120 seconds)
  • Russian Twist – 3 sets x 20 reps (90-120 seconds)

Pros of the System

  • Cardio & Dietary Progression: Riley understands that the average guy can’t suddenly cut down to 2,700 calories or run more than five minutes on day one. Weekly progression helps the body to adapt and keep you motivated as you see success.
  • Women vs. Men: There’s no doubt that the female and male body function very differently. The fact that there are separate dietary guidelines makes fat loss and muscle building a reality for both.
  • Hits Several Goals at Once: Let’s be honest, there are very few routines out there that can help with hypertrophy, fat loss, and conditioning. This workout routine seems a bit too good to be true to think that you can do it all at once (instead of doing one at a time).

Program Cons

  • Up to Four Days of Cardio Per Week: Now, we get that this comes with the territory when you’re looking to shred fat. But doing too much cardio is likely going to slow your muscle gains significantly, especially if you’re burning more calories than you’re eating.
  • Not a Long Term Solution: Although this sounds like a quick way to completely transform your body, it’s definitely not a long term plan. This workout plan is designed to shock your body and promote fast results, but such an aggressive caloric deficit and combination of strength training and cardio aren’t sustainable for the average person longer than the 12-week cycle.

What About Dieting?

Even with the best workout routine, you can’t expect to make long-term progress without the help of a well-crafted diet.

It’s like running uphill in a snow storm.

That’s why if you want to improve your results you should follow some basic diet guidelines like:

  • Consume 300-500 calories over maintenance to build new muscle
  • Consume 300-500 calories under maintenance to lose fat
  • Consume about 1 gram of protein per pound of body weight to support protein synthesis
  • Consume 20-30% of daily calories in healthy fats to regulate hormones
  • Fill the rest of your calories with carbohydrates to maintain energy

These guidelines seem pretty straightforward, but for a beginner that’s never counted calories or tracked how my much protein their consuming on a daily basis…

This process can be a little frustrating.

And for a lot of guys, it’s enough to make them give up before even trying.

Now, if the thought of tracking, shopping, and measuring (all in the name of being ripped) sounds like a pain, you may want to consider signing up for Superhero X12.


Superhero X12 is a complete body transformation system with a killer Diet & Nutrition Module that shows you (step-by-step) how to follow a muscle-building diet so it’s as easy as possible (and you actually like it).

What makes this module so good are all the tools that you get with it.

For example, you get the Superhero X12 Diet & Nutrition Guide.

This is a massive resource that gives you all the details of “how” and “what” you should eat so you can lose body fat and build muscle with the least amount of friction. (Make sure you check out Keith’s signature Macro Flex Tracking method.)

Then there’s the Idiot Proof Grocery List.

And yes, it’s just what it sounds like. It’s a concise list of exactly all the muscle-building foods you need to buy at the grocery store so you can completely kill your anxiety, get exactly what you need, and grocery-shop like a no-nonsense fitness veteran.

Next, there’s the SX Nutrition Calculator.

Superhero x12 nutrition calculator

No offense, but calculating your daily calories and macros with pencil and paper is for cavemen. Thanks to the SX Nutrition Calculator, all you have to do is plug in a few details about yourself, click a button, and all the critical numbers for your diet are calculated for you. 

Finally, (and these are gold) there are Sample Meal Plans in the Bonuses section.

If you have no idea what a healthy-ish meal for building muscle should look like, these meal plans got you covered.

With five bulking meal plans and four cutting meal plans (all at different weight levels and meal/snack combinations) you’ll get valuable inspiration on what you should eat (based on past fitness clients) to transform your body. You can try following these plans to a “T”, or tweak them to match your own goals.

Either way, you don’t have to start with a blank slate. This program does the legwork for you.

And this is just the diet portion of the program, there are ton of other powerful resources for training, habits, and accountability that’ll take your fitness journey from a walk to a run.

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