4 day programme
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A Practical warm up and exercise guide
This four-day programme, designed by fitness team, combines strength, cardio, and dynamic movements to help you build muscle and support weight loss. Each day focuses on full-body engagement, with carefully structured exercises and recovery periods to maximise results.
The programme is suitable for all fitness levels. You can adjust the weight, tempo, and repetitions to match your experience and goals, while always prioritising the quality of each movement.
Before diving into the sessions, it’s essential to prepare your body with a proper warm-up and dynamic stretches to reduce the risk of injury and improve performance.
Warm up
Before starting any workout, it’s important to prepare your body with a full-body stretch. Focus on loosening the:
Chest
Back
Quadriceps
Hamstrings
Calves
Dynamic stretches can also help activate your muscles before moving into your main session. Examples include:
Arm circles (10 reps forward and backward)
Hip circles (10 reps left and right)
Bodyweight squats (10 reps)
Star jumps (1 minute)
Session Notes
Some exercises may require weights. If you don’t have access to gym equipment, you can use everyday items like a backpack, luggage, or a bag filled with household items. Adjust the weight to suit your fitness level.
Focus on quality over quantity with every repetition. Adjust the tempo based on your goals:
Easy: Go at your own pace
Medium: 1 second down, 1 second up
Hard: Increase the load or 2 seconds down, 2 seconds up
Rest for 60–90 seconds between sets to recover properly.
Day 1: Upper Body
Rest time: 60 - 90 seconds each set
| Exercises | Hypertrophy: Sets | reps | Weight loss: Sets | reps |
|---|---|---|
| Press ups | 3 sets | 10 to 12 reps | 2 sets | 12 to 15 reps |
| Tricep dips | 3 sets | 10 to 12 reps | 2 sets | 12 to 15 reps |
| Close grip press ups | 3 sets | 10 to 12 reps | 2 sets | 12 to 15 reps |
| Dumbbell rows | 3 sets | 10 to 12 reps | 2 sets | 12 to 15 reps |
| Dumbbell bicep curls | 3 sets | 10 to 12 reps | 2 sets | 12 to 15 reps |
| Shoulder press | 3 sets | 10 to 12 reps | 2 sets | 12 to 15 reps |
| Kettlebell front raise | 3 sets | 10 to 12 reps | 2 sets | 12 to 15 reps |
Day 2: Lower Body and Core
Rest time: 60-90 seconds each set
| Exercises | Hypertrophy: Sets | reps | Weight loss: Sets | reps |
|---|---|---|
| Kettlebell squats | 3 sets | 10 to 12 reps | 2 sets | 12 to 15 reps |
| Dumbell lunges (alternating) | 3 sets | 10 to 12 reps | 2 sets | 12 to 15 reps |
| Dumbbell romanian deadlift | 3 sets | 10 to 12 reps | 2 sets | 12 to 15 reps |
| V-sits | 3 sets | 10 to 12 reps | 2 sets | 12 to 15 reps |
| Arm plank taps | 3 sets | 10 to 12 reps | 2 sets | 12 to 15 reps |
| Laying down toe touches | 3 sets | 10 to 12 reps | 2 sets | 12 to 15 reps |
| Bicycle kicks | 3 sets | 10 reps each side | 2 sets | 12 to 15 reps each side |
Day 3: Upper Body
Rest time: 60 - 90 seconds each set
| Exercises | Hypertrophy: Sets | reps | Weight loss: Sets | reps |
|---|---|---|
| Burpees with press up | 3 sets | 10 to 12 reps | 2 sets | 12 to 15 reps |
| Spiderman press up | 3 sets | 10 to 12 reps | 2 sets | 12 to 15 reps |
| Pike press up | 3 sets | 10 to 12 reps | 2 sets | 12 to 15 reps |
| Wide grip press up | 3 sets | 10 to 12 reps | 2 sets | 12 to 15 reps |
| Dumbbell rows | 3 sets | 10 to 12 reps | 2 sets | 12 to 15 reps |
| Dumbbell bicep curls | 3 sets | 10 to 12 reps | 2 sets | 12 to 15 reps |
Day 4: 10 x 10 Volume Blitz
Rest time: 60 seconds each set
Complete as a medium tempo circuit, only rest after doing all four exercises.
| Exercises | Hypertrophy: Sets | reps | Weight loss: Sets | reps |
|---|---|---|
| Deep Squats | 10 sets | 10 reps | 10 sets | 10 reps |
| Burpees | 10 sets | 10 reps | 10 sets | 10 reps |
| Press ups | 10 sets | 10 reps | 10 sets | 10 reps |
| Dumbbell rows | 10 sets | 10 reps | 10 sets | 10 reps |
Cardio 1
Feel free to perform your cardio sessions either on the same day as lifting workouts or as a separate day session.
| Cardio 1 | Time - easy | Time - medium | Time -hard |
|---|---|---|---|
| Stairmaster | 10 minutes | 20 minutes | 30 minutes |
Cardio 2
Feel free to perform your cardio sessions either on the same day as lifting workouts or as a separate day session.
Complete as a Tabata workout, doing the exercises for 60 seconds before resting for 10 seconds and moving on to the next exercise.
For weight loss, complete this circuit 4 or 5 times.
| Cardio 2: Tabata | Time |
|---|---|
| Mountain climbers | 60 seconds |
| Rest | Rest for 10 seconds |
| Squat thrust | 60 seconds |
| Rest | Rest for 10 seconds |
| Lunge | 60 seconds |
| Rest | Rest for 10 seconds |
| Deep Squats | 60 seconds |
Safety Reminder
Not all exercise programs are suitable for everyone, if unsure please consult your physician before beginning this program. Any action in response to the instructions provided in this program is at the users discretion. Never exercise beyond the level at which you feel comfortable.
The user assumes all risk of injury in the use of this program and the equipment used to perform its workouts.
Need extra Guidance?
If you want help making the most of your muscle-building and weight-loss programme, our Personal Training team at Sportspark can provide tailored support. Working with a trainer can keep your workouts varied, help you master correct technique, and ensure your routine aligns with your goals.
Our Personal Trainers are experienced Fitness Professionals, each with their own areas of expertise. You can find someone who matches your training style and fitness objectives. Browse all trainer profiles on our Personal Trainer Profiles page, or speak to a Fitness Advisor on your next visit if you’re unsure where to start.
We also offer Fitness Assessments for anyone who wants to understand their current fitness level, track progress, and set clear, realistic goals.
Personal Training sessions start from £30, and our Fitness Team is always happy to guide you. Speak to a Fitness Advisor during your next visit, or contact the team on (01603) 593865.