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What is a 4 Day Workout?

By G. Wiesen
Updated May 17, 2024
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A 4 day workout is a type of exercise routine that focuses on the benefits of working out four days within any given period of time, allowing for adequate rest time and sufficient exercise for weight loss or muscle gain. This type of workout will usually have a set pattern and may simply be an every other day routine or something a bit more complex. Many such workouts will be structured around the seven days in a week, allowing for four days each week to exercise and three days each week to rest. A 4 day workout tends to be quite effective since the majority of days each week are spent exercising, with enough rest time to encourage muscle gain.

One of the major strengths of a 4 day workout is how it takes advantage of the human body’s natural rhythms of muscle gain and weight loss. When it comes to weight loss, the pattern or rhythm inherent to a 4 day workout routine typically allows a person’s body to lose weight then relax, lose weight then relax, better avoiding any plateau in weight loss. On the other hand, muscle gain is encouraged by the downtime as well. Muscles grow stronger or larger due to small injuries caused to muscles by exercise or strain, hence the feeling of burning in the muscle. When these injuries are repaired, during rest times, the muscle is made stronger in an attempt by a person’s body to prevent such injuries in the future.

While there is no set pattern for a 4 day workout in general, the pattern will typically be dictated by a specific workout. Some workouts will focus on a Monday through Sunday routine, exercising on Monday and Tuesday, resting Wednesday, then exercising Thursday and Friday, and resting Saturday and Sunday. Other 4 day workout routines will go every other day, working out one day and resting the next, and will not follow a strict day for each workout.

In general, however, a 4 day workout will typically focus on one area each day of the four days in the routine. For example, Monday may focus on back exercises, Tuesday may work out the shoulders and triceps, Thursday the chest and biceps, and Friday will focus on the legs. This allows optimum time to pass before once again focusing on the same area, allowing muscles to be repaired and strengthened before the next workout. A 4 day workout could also be stretched over a longer period of time, such as four days among eight or ten days in total, for a much more intense routine that requires more downtime for recovery.

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