4-Day Workout Routine for Weight Loss and Muscle Gain

4 day workout routine for weight loss and muscle gain
July 3, 2023 0 Comments


Are you looking to shed those extra pounds while simultaneously building lean muscle mass? Look no further! In this comprehensive guide from Srihatech, we will unveil an effective 4-day workout routine designed to help you achieve your weight loss and muscle gain goals. Whether you are a beginner or a seasoned fitness enthusiast, this routine will provide you with the structure and guidance you need to transform your body. Let’s dive in!

How to achieve the 4-Day Workout Routine for Weight Loss and Muscle Gain, here is the step-by-step procedure

Day 1: Strength Training and Cardio (for Weight Loss and Muscle Gain)

On the first day of your workout routine,

we will focus on strength training exercises combined with cardio to kickstart your metabolism and build a solid foundation for muscle growth.

  1. Squats: Start with three sets of 10-12 reps to engage your lower body muscles, including your quadriceps, hamstrings, and glutes.
  2. Bench Press: Perform three sets of 8-10 reps to target your chest, shoulders, and triceps. This exercise is excellent for building upper body strength.
  3. Lunges: Incorporate three sets of 10-12 reps per leg to strengthen your lower body and improve balance.
  4. Pull-Ups or Lat Pulldowns: Aim for three sets of 8-10 reps to work on your back muscles and develop a strong upper body.

After completing the strength training exercises, engage in 20-30 minutes of cardiovascular activity such as jogging, cycling, or using the elliptical machine. This will help burn calories and improve your cardiovascular health.

Day 2: High-Intensity Interval Training (HIIT)(for Weight Loss and Muscle Gain)

On the second day,

we will introduce high-intensity interval training (HIIT) to accelerate fat loss and enhance muscle definition. HIIT involves alternating between intense bursts of exercise and short recovery periods.

  1. Burpees: Perform three sets of 10-15 reps to engage multiple muscle groups simultaneously and elevate your heart rate.
  2. Mountain Climbers: Incorporate three sets of 20-30 reps to target your core, shoulders, and legs.
  3. Jumping Lunges: Complete three sets of 10-12 reps per leg to challenge your lower body muscles and improve explosiveness.
  4. Plank: Finish your HIIT session with three sets of 30-60 seconds to strengthen your core muscles.

Day 3: Active Rest and Flexibility Training (for Weight Loss and Muscle Gain)

On the third day,

give your body a chance to recover and rejuvenate. Engage in active rest activities such as walking, swimming, or yoga. Additionally, focus on improving your flexibility through stretching exercises.

  1. Yoga: Incorporate a 30-45 minute yoga session to enhance flexibility, reduce muscle soreness, and promote relaxation.
  2. Stretching: Spend 10-15 minutes stretching your major muscle groups, including your arms, legs, back, and chest.

Day 4: Circuit Training and Abs (for Weight Loss and Muscle Gain)

On the fourth day,

we will incorporate circuit training and abdominal exercises to boost your metabolism, strengthen your core, and target specific muscle groups.

  1. Dumbbell Circuit: Perform a combination of exercises such as dumbbell squats, overhead press, bent-over rows, and bicep curls in a circuit fashion, completing 2-3 rounds.
  2. Russian Twists: Engage in three sets of 15-20 reps to work your obliques and improve core stability.
  3. Bicycle Crunches: Complete three sets of 15-20 reps to engage your entire abdominal region.


By following this 4-day workout routine consistently, you can maximize your weight loss efforts while simultaneously building lean muscle mass. Remember to incorporate a balanced and nutritious diet to support your fitness goals. Additionally, listen to your body and adjust the intensity and weights according to your fitness level. Stay motivated, track your progress, and celebrate your achievements along the way. With determination and dedication, you can achieve the healthy and toned body you desire. Start today and embark on your journey to a fitter and stronger you!

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