4 Day Workout Plan Achieve Your Fitness Goals

Embarking on a fitness journey can be both exciting and overwhelming, especially when you’re trying to figure out the best workout plan to suit your needs. For women, a well-structured workout plan can help build strength, improve endurance, and boost overall health. This 4-day workout plan is designed to target different muscle groups, incorporate cardio, and allow for adequate recovery, ensuring you get the most out of your efforts.

Day 1: Upper Body Strength Training 4 Day Workout Plan

Warm-Up (10 Minutes)

Before diving into the main workout, it’s crucial to warm up your muscles to prevent injury and improve performance. Spend 10 minutes doing dynamic stretches or light cardio, such as jumping jacks, arm circles, or a brisk walk.

Main Workout

1. Push-Ups (3 sets of 10-12 reps)
   • Start in a plank position with your hands slightly wider than shoulder-width apart.
   • Lower your body until your chest nearly touches the floor, then push yourself back up.
   • Modify by doing knee push-ups if needed.
2. Dumbbell Shoulder Press (3 sets of 10-12 reps)
   • Sit on a bench with back support, holding a dumbbell in each hand at shoulder height.
   • Press the weights overhead until your arms are fully extended, then lower them back to the starting position.
3. Bent-Over Rows (3 sets of 10-12 reps)
   • Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
   • Bend at the hips, keeping your back straight, and pull the weights towards your torso, squeezing your shoulder blades together.
4. Bicep Curls (3 sets of 12-15 reps)
   • Stand with a dumbbell in each hand, palms facing forward.
   • Curl the weights towards your shoulders, keeping your elbows close to your body, then slowly lower them back down.
5. Tricep Dips (3 sets of 10-12 reps)
   • Use a sturdy chair or bench, placing your hands on the edge with your legs extended in front of you.
   • Lower your body by bending your elbows until your upper arms are parallel to the floor, then push yourself back up.

Cool-Down (10 Minutes)

Finish with static stretches focusing on the upper body, such as shoulder stretches, tricep stretches, and chest openers.

Day 2: Lower Body Strength Training 4 Day Workout Plan

Warm-Up (10 Minutes)

Begin with a 10-minute warm-up, such as a light jog, cycling, or dynamic stretches like leg swings and lunges.

Main Workout

1. Squats (3 sets of 12-15 reps)
   • Stand with your feet shoulder-width apart, toes slightly turned out.
   • Lower your body as if sitting back into a chair, keeping your chest up and knees over your toes.
   • Push through your heels to return to the starting position.
2. Lunges (3 sets of 10-12 reps per leg)
   • Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle.
   • Push through your front heel to return to the starting position and switch legs.
3. Deadlifts (3 sets of 10-12 reps)
   • Stand with your feet hip-width apart, holding a dumbbell in each hand.
   • Hinge at your hips, keeping your back straight, and lower the weights towards the floor.
   • Squeeze your glutes to return to the starting position.
4. Glute Bridges (3 sets of 12-15 reps)
   • Lie on your back with your knees bent and feet flat on the floor.
   • Lift your hips towards the ceiling, squeezing your glutes at the top, then lower back down.
5. Calf Raises (3 sets of 15-20 reps)
   • Stand with your feet hip-width apart, holding a dumbbell in each hand.
   • Raise your heels off the ground, squeezing your calves at the top, then lower back down.

Cool-Down (10 Minutes)

Stretch your lower body with exercises like hamstring stretches, quad stretches, and hip flexor stretches.

Day 3: Cardio and Core 4 Day Workout Plan

Warm-Up (10 Minutes)

Start with a 10-minute warm-up, such as a brisk walk, light jog, or dynamic stretches like high knees and butt kicks.

Main Workout

1. High-Intensity Interval Training (HIIT) (20 Minutes)
   • Perform 30 seconds of high-intensity exercise (e.g., sprinting, jumping jacks, or burpees) followed by 30 seconds of rest or low-intensity exercise (e.g., walking or slow jogging).
   • Repeat for 20 minutes.
2. Plank (3 sets of 30-60 seconds)
   • Start in a forearm plank position, keeping your body in a straight line from head to heels.
   • Hold the position, engaging your core and avoiding any sagging or arching.
3. Russian Twists (3 sets of 20 reps)
   • Sit on the floor with your knees bent and feet lifted off the ground.
   • Hold a dumbbell or medicine ball with both hands and twist your torso to the right, then to the left.
4. Leg Raises (3 sets of 12-15 reps)
   • Lie on your back with your legs straight and hands under your hips for support.
   • Lift your legs towards the ceiling, keeping them straight, then slowly lower them back down without touching the floor.
5. Bicycle Crunches (3 sets of 20 reps)
   • Lie on your back with your hands behind your head and legs lifted.
   • Bring your right elbow towards your left knee while extending your right leg, then switch sides.

Cool-Down (10 Minutes)

Finish with core-focused stretches, such as cat-cow stretches, seated forward folds, and spinal twists.

Day 4: Active Recovery and Flexibility 4 Day Workout Plan

Warm-Up (10 Minutes)

Begin with a gentle warm-up, such as a slow walk, light cycling, or dynamic stretches like arm circles and leg swings.

Main Workout

1. Yoga or Pilates (30-45 Minutes)
   • Engage in a yoga or Pilates session focusing on flexibility, balance, and core strength.
   • Include poses like downward dog, warrior series, and child’s pose.
2. Foam Rolling (10-15 Minutes)
   • Use a foam roller to release muscle tension and improve mobility.
   • Focus on areas like the calves, quads, hamstrings, and back.
3. Stretching (15-20 Minutes)
   • Perform static stretches targeting all major muscle groups.
   • Include stretches like hamstring stretches, hip flexor stretches, and chest openers.

Cool-Down (10 Minutes)

End with deep breathing exercises and relaxation techniques to promote recovery and reduce stress.

This 4-day workout plan for women is designed to provide a balanced approach to fitness, incorporating strength training, cardio, core work, and flexibility. By following this plan, you can build strength, improve endurance, and enhance overall health. Remember to listen to your body, stay consistent, and make adjustments as needed to suit your fitness level and goals. Happy training!