4-Day Full Body Burner

Overview

The Full Body Burner combines strength-focused bodyweight training with a metabolic conditioning finisher at the end of each session. The first half of each session is structured strength work; the final 8–10 minutes is a timed circuit finisher designed to keep calorie burn elevated and build work capacity. Four days per week provides enough volume for muscle maintenance and fat loss.

This programme is ideal for intermediates who want to improve body composition, athletic performance, and overall conditioning simultaneously — without any equipment.

Schedule

Warm-Up Protocol

Dynamic warm-up before every session: jumping jacks (30s), hip circles, arm circles, leg swings, and 10 bodyweight squats. 3–4 minutes total. Never start the strength work with cold muscles.

Week 1–4: Foundation Phase

Day 1: Full Body A

Strength Block (20 minutes):

Finisher (8 minutes, AMRAP):

Day 2: Full Body B

Strength Block (20 minutes):

Finisher (8 minutes, AMRAP):

Day 3: Full Body C

Strength Block (20 minutes):

Finisher (8 minutes, 40/20 intervals):

Day 4: Full Body D

Strength Block (20 minutes):

Finisher (8 minutes, AMRAP):

Week 5–8: Intensification Phase

Extend finishers from 8 to 10 minutes. Add one extra set to each compound strength exercise. Increase finisher exercise difficulty (regular burpee → burpee pull-up, jump squat → broad jump).

Progression

Strength block progression: increase reps, then exercise difficulty. Finisher progression: complete more rounds in the same time window. Track AMRAP rounds each session — if you're doing more rounds than last week, you're progressing.

Cutting Modifications

This programme is excellent for cutting. The finisher structure adds significant calorie burn without extra training days. On a cut, the finisher can be reduced to 6 minutes if energy is very low — the strength block is the priority. Avoid extending to 12-minute finishers on a deficit as cumulative fatigue may impact recovery. Keep rest days truly restful.