Programs / full body
4-day full body workout plan
Four shorter full-body sessions a week, hypertrophy targets, 45 minutes each. Generated by the Zyra Workouts rules from these inputs: full body · 4 days a week · hypertrophy targets · 45-minute sessions · intermediate. A generated template, not a prescription.
The sessions (cycle 1 of 6)
Exercises link to the library page with muscles worked, targets by goal and alternatives. Sets × reps @ RIR are cycle-1 targets; rest is the catalog default per exercise.
Day 1 Full Body A4 exercises
| Exercise | Muscle | Sets | Reps | RIR | Rest |
|---|---|---|---|---|---|
| Back Squat · compound | quads | 3 | 6–10 | 3 | 3:00 |
| Bench Press (Barbell) · compound | chest | 3 | 6–10 | 3 | 3:00 |
| Conventional Deadlift · compound | back | 3 | 6–10 | 3 | 3:00 |
| Overhead Press (Barbell) · compound | shoulders | 3 | 6–10 | 3 | 3:00 |
Sets × reps @ RIR for cycle 1 of 6. RIR = reps in reserve — how many more reps you could have done when the set ends. Rest is the catalog default for each exercise.
Day 2 Full Body B4 exercises
| Exercise | Muscle | Sets | Reps | RIR | Rest |
|---|---|---|---|---|---|
| Back Squat · compound | quads | 3 | 6–10 | 3 | 3:00 |
| Bench Press (Barbell) · compound | chest | 3 | 6–10 | 3 | 3:00 |
| Conventional Deadlift · compound | back | 3 | 6–10 | 3 | 3:00 |
| Overhead Press (Barbell) · compound | shoulders | 3 | 6–10 | 3 | 3:00 |
Day 4 Full Body C4 exercises
| Exercise | Muscle | Sets | Reps | RIR | Rest |
|---|---|---|---|---|---|
| Back Squat · compound | quads | 3 | 6–10 | 3 | 3:00 |
| Bench Press (Barbell) · compound | chest | 3 | 6–10 | 3 | 3:00 |
| Conventional Deadlift · compound | back | 3 | 6–10 | 3 | 3:00 |
| Overhead Press (Barbell) · compound | shoulders | 3 | 6–10 | 3 | 3:00 |
Day 6 Full Body D4 exercises
| Exercise | Muscle | Sets | Reps | RIR | Rest |
|---|---|---|---|---|---|
| Back Squat · compound | quads | 3 | 6–10 | 3 | 3:00 |
| Bench Press (Barbell) · compound | chest | 3 | 6–10 | 3 | 3:00 |
| Conventional Deadlift · compound | back | 3 | 6–10 | 3 | 3:00 |
| Overhead Press (Barbell) · compound | shoulders | 3 | 6–10 | 3 | 3:00 |
How the six cycles change
The rep ranges and set counts stay fixed; the effort target moves. Each exercise starts one RIR easier than its goal target and finishes one RIR harder — rir(c) = round(top − c ÷ 5 × (top − bottom)) with top = base + 1 and bottom = max(0, base − 1). With the deload option on, the last cycle instead drops one set and adds two RIR — genuinely lighter work rather than a label.
Without a deload
| Exercises | Cycle 1 | Cycle 2 | Cycle 3 | Cycle 4 | Cycle 5 | Cycle 6 |
|---|---|---|---|---|---|---|
| Compound exercises | RIR 3 · 3 sets | RIR 3 · 3 sets | RIR 2 · 3 sets | RIR 2 · 3 sets | RIR 1 · 3 sets | RIR 1 · 3 sets |
With the last-cycle deload
| Exercises | Cycle 1 | Cycle 2 | Cycle 3 | Cycle 4 | Cycle 5 | Cycle 6 · deload |
|---|---|---|---|---|---|---|
| Compound exercises | RIR 3 · 3 sets | RIR 3 · 3 sets | RIR 2 · 3 sets | RIR 2 · 3 sets | RIR 1 · 3 sets | RIR 4 · 2 sets |
Progression inside a cycle comes from what you log, not from this table: when the reps you get reach the ceiling (midpoint of the range + RIR target), the app steps the load up by the equipment's increment.
Targets by goal
This plan uses the hypertrophy row. The other two rows are what the same inputs produce with a different goal — regenerate on the programs hub to see the full plan. Set counts shown for intermediate.
| Goal | Compound | Isolation |
|---|---|---|
| Strength | 4 × 3–5 @ RIR 2 · ceiling 6 | 3 × 6–8 @ RIR 2 · ceiling 9 |
| Hypertrophy | 3 × 6–10 @ RIR 2 · ceiling 10 | 3 × 10–15 @ RIR 1 · ceiling 14 |
| General | 3 × 8–12 @ RIR 2 · ceiling 12 | 3 × 8–12 @ RIR 2 · ceiling 12 |
Rest between sets
The rest timer the app starts after each set is the catalog default for the exercise — longer for heavy lower-body compounds, shorter for isolation work. 4 distinct exercises appear in this plan.
| Exercise | Equipment | Type | Default rest |
|---|---|---|---|
| Back Squat | Barbell | compound | 3:00 |
| Bench Press (Barbell) | Barbell | compound | 3:00 |
| Conventional Deadlift | Barbell | compound | 3:00 |
| Overhead Press (Barbell) | Barbell | compound | 3:00 |
Frequently asked
How many exercises per workout are in the 4-day full body workout plan?
4 per session. The generator takes clamp(round(minutes ÷ 12), 3, 8): 45 minutes ÷ 12 rounds to 4. It fills those slots with one compound exercise per muscle in the day's roster first, then isolation work.
How many sets and reps does the 4-day full body workout plan use?
Hypertrophy targets for an intermediate lifter: compound exercises 3 × 6–10 at RIR 2, isolation exercises 3 × 10–15 at RIR 1. RIR (reps in reserve) is how many more reps you could have done when the set ends; cycle 1 starts one RIR easier than the target and cycle 6 ends one harder.
Is the 4-day full body workout plan a beginner program?
It is generated with the "intermediate" setting, which only changes the set count (beginners do one fewer set per exercise, advanced lifters one more on compounds). Exercise choice and rep targets are the same. It is a template, not a prescription — swap any exercise for one of its alternatives in the exercise library.
Do the days have to be T·T·R·T·R·T·R?
No. The layout spreads 4 training days evenly across a seven-day cycle (floor(i × 7 ÷ 4)), and the app runs it as a repeating cycle rather than a calendar week — Day 1 can be any weekday, and a missed day shifts the cycle instead of being skipped.
Other programs
Run it in Zyra Workouts
Zyra Workouts generates this plan from the same five inputs, starting with Full Body A, then progresses each exercise from the sets you log. Offline-first, on iOS; in development and not yet on the App Store.
Zyra is a training and nutrition tracking tool. Nothing on this page is medical advice, a diagnosis, or an individual prescription. The numbers are estimates from published formulas and the apps' own rules — consult a qualified professional for decisions about your health, and a coach for your training.