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4 days / week Full Gym Muscle Gain Beginner

Full Body 4-Day Workout Split

Every session trains the whole body: squat, hinge, push, pull and core. The most efficient layout for 2–4 days a week and for beginners.

Another variation Change goal / days

Split

Full Body

Sessions / week

4

Avg. session

45 min

Schedule

Mon · Tue · Thu · Fri

Warm-up (every session, ~6 min)

  1. 3–5 min easy cardio: brisk walk, bike, jump rope or marching in place.
  2. Dynamic mobility: 10 leg swings each way, 10 hip circles, 10 arm circles, 8 cat-cows.
  3. Ramp-up sets on the first exercise: 1–2 light sets of 8 before your working sets.

Day 1

Full Body A

Squat + push + pull

6 exercises · ~45 min
  1. Smith Machine Squat main

    Quads, Glutes · Machine

    Sets
    3
    Reps
    6–10
    Rest
    120s
    Effort
    RPE 8

    swap: Leg Press, Goblet Squat, Banded Squat

  2. Dumbbell Floor Press main

    Chest, Triceps · Dumbbell

    Sets
    3
    Reps
    6–10
    Rest
    120s
    Effort
    RPE 8

    swap: Dumbbell Bench Press, Push-Up, Kettlebell Floor Press

  3. Machine Row main

    Upper Back, Lats · Machine

    Sets
    3
    Reps
    6–10
    Rest
    120s
    Effort
    RPE 8

    swap: Seated Cable Row, Chest-Supported Row, Dumbbell Row

  4. Trap Bar Deadlift secondary

    Glutes, Quads, Hamstrings · Barbell

    Sets
    2
    Reps
    8–12
    Rest
    90s
    Effort
    RPE 8

    swap: Kettlebell Deadlift, Goblet Squat, Banded Good Morning

  5. Landmine Press accessory

    Front Delts, Chest · Barbell

    Sets
    3
    Reps
    10–15 / side
    Rest
    60s
    Effort
    RPE 8–9

    swap: Dumbbell Shoulder Press, Kettlebell Press, Incline Dumbbell Press

  6. Pallof Press core

    Obliques, Core · Cable

    Sets
    3
    Reps
    12–15 / side
    Rest
    60s
    Effort
    controlled

    swap: Side Plank, Suitcase Carry, Russian Twist

Day 2

Full Body B

Hinge + vertical push/pull

6 exercises · ~45 min
  1. Cable Pull-Through main

    Glutes, Hamstrings · Cable

    Sets
    3
    Reps
    6–10
    Rest
    120s
    Effort
    RPE 8

    swap: Hip Thrust, Banded Good Morning, Bodyweight Good Morning

  2. Lat Pulldown main

    Lats, Upper Back · Cable

    Sets
    3
    Reps
    6–10
    Rest
    120s
    Effort
    RPE 8

    swap: Assisted Pull-Up, Band Lat Pulldown, Straight-Arm Pulldown

  3. Seated Dumbbell Press main

    Front Delts, Side Delts · Dumbbell

    Sets
    3
    Reps
    6–10
    Rest
    120s
    Effort
    RPE 8

    swap: Dumbbell Shoulder Press, Machine Shoulder Press, Band Shoulder Press

  4. Dumbbell Reverse Lunge secondary

    Quads, Glutes · Dumbbell

    Sets
    2
    Reps
    8–12 / side
    Rest
    90s
    Effort
    RPE 8

    swap: Reverse Lunge, Split Squat, Step-Up

  5. Cable Chest Fly accessory

    Chest · Cable

    Sets
    3
    Reps
    10–15
    Rest
    60s
    Effort
    RPE 8–9

    swap: Pec Deck, Push-Up, Machine Chest Press

  6. Cable Crunch core

    Core · Cable

    Sets
    3
    Reps
    12–15
    Rest
    60s
    Effort
    controlled

    swap: Crunch, Reverse Crunch, Pallof Press

Day 3

Full Body C

Single-leg + chest + back

6 exercises · ~45 min
  1. Step-Up main

    Quads, Glutes · Bodyweight

    Sets
    3
    Reps
    6–10 / side
    Rest
    120s
    Effort
    RPE 8

    swap: Reverse Lunge, Split Squat, Walking Lunge

  2. Incline Dumbbell Press main

    Chest, Front Delts · Dumbbell

    Sets
    3
    Reps
    6–10
    Rest
    120s
    Effort
    RPE 8

    swap: Machine Chest Press, Dumbbell Bench Press, Dumbbell Floor Press

  3. Dumbbell Row main

    Lats, Upper Back · Dumbbell

    Sets
    3
    Reps
    6–10 / side
    Rest
    120s
    Effort
    RPE 8

    swap: Kettlebell Row, Chest-Supported Row, Seated Cable Row

  4. Dumbbell Hip Thrust secondary

    Glutes · Dumbbell

    Sets
    2
    Reps
    8–12
    Rest
    90s
    Effort
    RPE 8

    swap: Hip Thrust, Glute Bridge, Banded Glute Bridge

  5. Barbell Shrug accessory

    Traps · Barbell

    Sets
    3
    Reps
    10–15
    Rest
    60s
    Effort
    RPE 8–9

    swap: Dumbbell Shrug, Face Pull, Band Upright Row

  6. Lying Leg Raise core

    Core, Hip Flexors · Bodyweight

    Sets
    3
    Reps
    12–15
    Rest
    60s
    Effort
    controlled

    swap: Reverse Crunch, Dead Bug, Flutter Kick

Day 4

Full Body A

Squat + push + pull

6 exercises · ~45 min
  1. Leg Press main

    Quads, Glutes · Machine

    Sets
    3
    Reps
    6–10
    Rest
    120s
    Effort
    RPE 8

    swap: Goblet Squat, Smith Machine Squat, Banded Squat

  2. Machine Chest Press main

    Chest, Triceps · Machine

    Sets
    3
    Reps
    6–10
    Rest
    120s
    Effort
    RPE 8

    swap: Dumbbell Bench Press, Push-Up, Band Chest Press

  3. Chest-Supported Row main

    Upper Back, Lats · Dumbbell

    Sets
    3
    Reps
    6–10
    Rest
    120s
    Effort
    RPE 8

    swap: Dumbbell Row, Machine Row, Seated Cable Row

  4. Dumbbell Deadlift secondary

    Hamstrings, Glutes · Dumbbell

    Sets
    2
    Reps
    8–12
    Rest
    90s
    Effort
    RPE 8

    swap: Dumbbell Romanian Deadlift, Kettlebell Deadlift, Trap Bar Deadlift

  5. Dumbbell Shoulder Press accessory

    Front Delts, Side Delts · Dumbbell

    Sets
    3
    Reps
    10–15
    Rest
    60s
    Effort
    RPE 8–9

    swap: Seated Dumbbell Press, Pike Push-Up, Band Shoulder Press

  6. Bicycle Crunch core

    Obliques, Core · Bodyweight

    Sets
    3
    Reps
    12–15 / side
    Rest
    60s
    Effort
    controlled

    swap: Crunch, Russian Twist, Dead Bug

How to progress

  • First 2 weeks: focus on form with light weights, stop each set 3 reps before failure.
  • Double progression: hit the top of the rep range on every set, then add weight (2.5–5 %) and start from the bottom of the range.
  • Bodyweight moves: add reps, then slow the tempo (3 sec down), then move to a harder variation.
  • Deload every 6–8 weeks: same exercises, half the sets.

Notes for this plan

  • Sessions can move between days; keep at least one rest day between hard sessions for the same muscles.

Frequently asked questions

Who is the Full Body split for?

Every session trains the whole body: squat, hinge, push, pull and core. The most efficient layout for 2–4 days a week and for beginners.

How many sets per muscle per week does this give?

Around 68 working sets a week in total, which lands each major muscle in the 10–20 hard-set range that research links to growth.

Can I do this split at home?

Yes. Use the generator with "Dumbbells" or "No equipment" and pick the same split; exercises are swapped for home-friendly versions.

How long should I run it?

6–12 weeks with double progression, then regenerate a variation or change the split to keep progressing.

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