Are you ready to kickstart your summer fitness routine and build a stronger, leaner body? Our 4-week full body workout routine is designed to help you make the most of your time at the gym, targeting all major muscle groups using barbells and dumbbells. This program is perfect for beginners and experienced lifters alike, offering the right balance of strength and endurance exercises to help you reach your goals.
In this full body workout routine, you'll find two alternating workout routines that incorporate compound movements for maximum efficiency and muscle growth. We've also included variations in exercises and rep ranges between weeks 1 & 2 and weeks 3 & 4 to keep you engaged and challenge your body in new ways. By following our 4-week plan consistently, you'll not only see improvements in your strength and muscle tone but also boost your metabolism and overall fitness level.
Ready to transform your body and become a better version of yourself? Dive into our 4-week full body workout routine and start your journey toward a fitter, healthier June!
Perform Workout A on Monday and Thursday, and Workout B on Tuesday and Friday. Rest on Wednesday, Saturday, and Sunday.
Remember to warm up before each full body workout routine workout and stretch afterward to reduce the risk of injury. Always use proper form and technique when lifting weights, and consider working with a personal trainer or experienced gym partner if you're new to weightlifting. Adjust the weights and repetitions according to your fitness level and goals.
If you are trying to lose body fat, add 1 mile of running or 20 minutes of walking before or after each workout.
Week 1 & 2:
Workout A:
- Barbell Squats - 4 sets of 8-10 reps
- Dumbbell Bench Press - 4 sets of 8-10 reps
- Barbell Bent Over Rows - 4 sets of 8-10 reps
- Dumbbell Shoulder Press - 3 sets of 10-12 reps
- Dumbbell Bicep Curls - 3 sets of 10-12 reps
- Dumbbell Tricep Kickbacks - 3 sets of 10-12 reps
Workout B:
- Barbell Deadlifts - 4 sets of 6-8 reps
- Dumbbell Lunges - 4 sets of 8-10 reps (each leg)
- Dumbbell Single Arm Rows - 4 sets of 8-10 reps (each arm)
- Dumbbell Lateral Raises - 3 sets of 10-12 reps
- Barbell Bicep Curls - 3 sets of 10-12 reps
- Dumbbell Overhead Tricep Extension - 3 sets of 10-12 reps
Week 3 & 4:
Workout A:
- Barbell Front Squats - 4 sets of 6-8 reps
- Dumbbell Incline Bench Press - 4 sets of 6-8 reps
- Barbell Pendlay Rows - 4 sets of 6-8 reps
- Dumbbell Arnold Press - 3 sets of 8-10 reps
- Hammer Curls - 3 sets of 8-10 reps
- Dumbbell Skull Crushers - 3 sets of 8-10 reps
Workout B:
- Barbell Romanian Deadlifts - 4 sets of 6-8 reps
- Dumbbell Step-ups - 4 sets of 8-10 reps (each leg)
- Dumbbell Chest Supported Rows - 4 sets of 6-8 reps
- Dumbbell Front Raises - 3 sets of 8-10 reps
- Barbell Reverse Curls - 3 sets of 8-10 reps
- Dumbbell Tricep Dips - 3 sets of 8-10 reps
Remember to warm up before each workout and stretch afterward to reduce the risk of injury. Always use proper form and technique when lifting weights, and consider working with a personal trainer or experienced gym partner if you're new to weightlifting. Adjust the weights and repetitions according to your fitness level and goals.
