4-day bodyweight workout plan to build muscle
This is a full week to build muscle, written for someone with no equipment who can train 4 days. Every exercise links to a step-by-step guide. Rest days are Wednesday, Saturday, Sunday.
Do the sessions in order on the days shown. Warm up first, keep the main lifts heavier and the accessories controlled, and stop anything that feels sharp. This is week one of a four-week block: add a rep or a little weight each week where you can, and take the fourth week lighter.
The week
Monday — Upper Strength
| Warm-up Push Day Warmup |
5 min |
| Main lift Incline Push-Up |
3 × 6-10 |
| Main lift Prone Y Raise |
3 × 6-10 |
| Main lift Prone W Raise |
3 × 8-12 |
| Accessory Underhand Table Row |
2 × 8-12 |
| Accessory Bench Dip |
2 × 10-15 |
| Accessory Close-Grip Push-Up |
2 × 10-15 |
| Cooldown Chest Doorway Stretch |
2 min |
| Cooldown Thoracic Rotation |
2 min |
| Cooldown Child's Pose |
2 min |
This is structured strength work: clean reps, enough weekly sets, and progression before ego.
Tuesday — Lower Strength
| Warm-up Leg Day Warmup |
5 min |
| Main lift Bodyweight Squat |
4 × 6-10 |
| Main lift Glute Bridge |
4 × 8-10 |
| Accessory Reverse Lunge |
3 × 8-10 each side |
| Accessory Calf Raise |
3 × 12-15 |
| Cooldown Hamstring Stretch |
2 min |
| Cooldown Quad Stretch |
2 min |
| Cooldown Bent-Knee Soleus Stretch |
2 min |
This is structured strength work: clean reps, enough weekly sets, and progression before ego.
Thursday — Upper Volume
| Warm-up Push Day Warmup |
5 min |
| Main lift Knee Push-Up |
3 × 10-15 |
| Main lift Prone W Raise |
3 × 10-15 |
| Accessory Prone Y Raise |
3 × 10-12 |
| Accessory Incline Push-Up |
2 × 10-15 |
| Accessory Prone T Raise |
2 × 12-20 |
| Accessory Table Inverted Row |
2 × 12-15 |
| Accessory Bench Dip |
2 × 12-15 |
| Cooldown Chest Doorway Stretch |
2 min |
| Cooldown Thoracic Rotation |
2 min |
| Cooldown Pec Corner Stretch |
2 min |
This is structured strength work: clean reps, enough weekly sets, and progression before ego.
Friday — Lower Volume
| Warm-up Leg Day Warmup |
5 min |
| Main lift Reverse Lunge |
3 × 8-12 each side |
| Main lift Glute Bridge |
3 × 10-12 |
| Accessory Chair Squat |
2 × 10-15 |
| Accessory Frog Pump |
2 × 10-15 |
| Accessory Standing Calf Raise |
2 × 12-20 |
| Accessory Wall Sit |
2 × 12-15 |
| Cooldown Hamstring Stretch |
2 min |
| Cooldown Quad Stretch |
2 min |
| Cooldown Kneeling Hip Flexor Stretch |
2 min |
This is structured strength work: clean reps, enough weekly sets, and progression before ego.
Why it is built this way
- upper lower is what suits 4 days to build muscle: each muscle gets trained more than once a week without any day running long.
- Main lifts come first, while you are fresh. Accessories follow to add volume where the main lift left gaps.
- Sessions are sized to about 45 minutes including the warm-up and cooldown.
- Every movement is bodyweight, so it works in a hotel room or a living room.
This is the plan Daily Coach would build for this profile. In the app it adapts to the gear you actually have, the days you can train, injuries you tell it about, and what you lifted last week — and it rebuilds the week when any of that changes.
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