Having spent years writing for the fitness industry, I have always seen 3 day full body workout routines.
Very rarely do you see any full body workout routines online surpass the 3 days per week recommendation.
And so many people I know who enjoy full body workouts want to strength train more than 3 days per week.
Today, I thought we’d have a little fun and see what a 4 day full body workout routine could look like.
The following workout routine is a 4 day protocol. Each workout day will train nearly every muscle in the body. And, you will only need a pair of dumbbells to perform the weekly protocol.
Two of the full body workouts will challenge you by placing all of the lower body exercises at the beginning of the workout. The other two workouts switch back and forth between lower body exercises and upper body exercises.
This is an excellent workout program to progress from a 3 day total body dumbbell workout, or any other 3 day workout you’ve utilized for a while.
If you’re up for the challenge and think you can recover from 4 full body workouts per week, check out the following workout routine. If you have any questions after reviewing the routine and reading through the run-down, please feel free to leave a comment below.
4 Day Full Body Dumbbell Workout Weekly Routine
- Monday: Full Body Workout 1
- Tuesday: Rest/Recovery Day
- Wednesday: Full Body Workout 2
- Thursday: Rest/Recovery Day
- Friday: Full Body Workout 3
- Saturday: Full Body Workout 4
- Sunday: Rest/Recovery Day
Monday: Full Body Dumbbell Workout 1
| Exercises | Sets | Reps |
| Dumbbell Squat | 3 | 10 |
| Dumbbell Shoulder Press | 3 | 10 |
| Dumbbell Romanian Deadlift | 3 | 10 |
| Dumbbell Floor Press | 3 | 10 |
| Dumbbell Reverse Lunge | 3 | 10 Each |
| Dumbbell Row | 3 | 10 |
Wednesday: Full Body Dumbbell Workout 2
| Exercises | Sets | Reps |
| Dumbbell Goblet Squat | 3 | 10 |
| Dumbbell Deadlift | 3 | 10 |
| Dumbbell Glute Bridge | 3 | 10 |
| Dumbbell High Row | 3 | 10 |
| Dumbbell Lateral Raise | 3 | 10 |
| Dumbbell Floor Fly | 3 | 10 |
Friday: Full Body Dumbbell Workout 3
| Exercises | Sets | Reps |
| Dumbbell Clean | 3 | 10 |
| Dumbbell Renegade Row | 3 | 10 |
| Dumbbell Single Leg Deadlift | 3 | 10 Each |
| Pushup on Dumbbells | 3 | 10 |
| Dumbbell Frog Pump | 3 | 10 |
| Dumbbell Read Delt Raise | 3 | 10 |
Saturday: Full Body Dumbbell Workout 4
| Exercises | Sets | Reps |
| Plie Dumbbell Squat | 3 | 10 |
| Dumbbell Lateral Lunge | 3 | 10 |
| Dumbbell Front Raise | 3 | 10 |
| Dumbbell Underhand Grip | 3 | 10 |
| Dumbbell Curl | 3 | 10 |
| Dumbbell Skullcrusher | 3 | 10 |
Final Thoughts: 4 Day Dumbbell Full Body Workout
The workout template above shows you how you could incorporate 4 full-body dumbbell workouts into your weekly routine.
As with all the workouts you’ll find on this website, they are simply a template and not meant to be personalized specifically to you. As a result, you may need to tweak some of the exercises and set/rep schemes to meet you own individual needs.
As a general workout routine, it hits every single muscle group 4 separate times throughout the week, which will allow you to build lean muscle mass. The workout can be used for both muscle building and fat loss goals depending on if you are in a calorie deficit or surplus.
This workout could be used for 6-12 weeks. To see the best results, you’ll want to make this workout more challenging throughout that duration of time. This can be accomplished by increasing the weights used during the exercises, increasing the reps and/or sets, or decreasing the rest periods in between sets.
A recommended rest period between each set of these workouts would be between 60-90 seconds.
As written, you would perform all of the sets of an exercise prior to moving on to the next set. However, on days 1 and 3, you could incorporate supersets if you’d like or need quicker workouts on those days.
Lastly, if needed, these workouts can be shuffled throughout the week based on your preference. For example, if you find one of the workouts especially challenging, you could move it to Monday so you can have all of your energy coming off the weekend to tackle it.
If you give the workout a shot or have questions about the routine, please let us know in the comments!