Four-day split for mass. The best 4-day split training program for muscle gain 4 days for mass

Or, in other words, a four-day training program is used by advanced athletes with at least one year of training experience who have used both and in the training process. They have already been able to achieve excellent results in terms of building muscle mass, as well as increasing strength indicators in the main basic exercises.

A four-day split is one of the varieties of a separate training system, which involves dividing all the muscles into four separate groups (trainings), each of which is worked out, as a rule, once a week. That is, you train 4 times a week, working out 1-2 muscle groups in each workout. For example, on Monday we work the muscles of the back, on Tuesday the muscles of the chest, on Thursday the legs, and on Friday the arms and shoulders. In contrast to the two and three-day training programs, the training program four times a week for mass, thanks to the introduction of an additional training day into the weekly microcycle, contributes to a deeper and more qualitative study of the muscles.

For example, you used to work out on a three-day split program, working out the back and biceps in the first workout, the chest and triceps in the second workout, and the legs and shoulders in the third workout. Agree, after training the back, the biceps get very tired, just like after training the chest, the triceps get tired. There are many options for a three-day split. But in any case, due to fatigue, we cannot work out small muscle groups at 100%. A four-day mass split gives us the opportunity to more qualitatively and deeply work out not only large, but also small muscle groups, such as arms and shoulders.

You can distribute muscle groups in different ways by day, depending on your goals and preferences. My favorite is the 4-day mass split option below. On Monday I work the back muscles, on Tuesday the chest muscles, Wednesday is a rest day, on Thursday I train the muscles of the legs and on Friday the arms and delts. Saturday and Sunday are days off.

Four-day split for mass: training program

Monday (BACK)

1. Pull-ups on the horizontal bar 3-4 sets 8-12 repetitions

2. Classic deadlift 3-4 sets of 8-10 reps

3. Bent Over Rows 3-4 sets of 8-12 reps

4. Horizontal pull in a block simulator sitting 3-4 sets of 8-12 repetitions

5. Shrugs 3-4 sets of 10-12 reps

Tuesday (CHEST)

1. Bench Press 3-4 sets of 8-12 reps

2. Incline dumbbell bench press 3-4 sets of 10-12 reps

3. Wiring dumbbells lying on a bench with a positive angle of inclination 3-4 sets of 10-12 repetitions

Thursday (LEGS)

1. Barbell squat 3-4 sets of 10-12 reps

2. Deadlift on straight legs 3-4 sets of 8-12 reps

3. Leg press 3-4 sets of 8-12 reps

4. Rises on socks in a standing position 3-4 sets pl 12-15 repetitions

5. Rises on socks in a sitting position 3-4 sets of 15-20 repetitions

Friday (HANDS, SHOULDERS)

1. Bench press with a narrow grip lying on a bench 3-4 sets of 8-12 repetitions

2. Dips with an emphasis on triceps 3-4 sets of 8-12 reps

3. Standing barbell curls 3-4 sets of 8-12 reps

4. Hammers with dumbbells 3-4 sets of 8-12 reps

5. Bench press up sitting 3-4 sets of 8-12 repetitions

6. Barbell row to the chin 3-4 sets of 8-12 repetitions

Four-Day Workout Program: Notes

In this version of the four-day split mass training program, each muscle group is trained once a week, not counting the indirect load on small muscle groups. The alternation of training days and days of rest occurs according to the scheme of the weekly microcycle 2 + 1 + 2 + 2 (Mon and Tue - training, Wed - rest, Thu and Fri - training, Sat and Monday - rest).

Unlike a 3-day split, a four-day mass split allows you to work out each muscle group more efficiently. You can distribute muscle groups differently over the days and change the order of the exercises, adjusting this four-day split for mass for yourself. You should not stick to the same one for a long time without any changes. Remember that variation is one of the key principles of bodybuilding. Good luck friends!

In this article, I have compiled bodybuilding training programs based on the principles and articles of this resource. I guarantee that by adhering to these schemes, you will finally be able to quickly build muscle mass.

In my opinion, building muscles is not only physical work, but also intellectual work. It is important to think carefully and plan everything here. And the better you do it, the better results you will achieve.

Therefore, I prepared this lesson so carefully, in which I will tell and show absolutely everything.

• Training diary + pen or AtletiQ bodybuilding fitness app
• Water (regular without gas 1-1.5 liters, at your discretion)

1) Training diary (step #1 specifics is the key to success)

The essence of the diary: manage muscle growth.

The growth of muscle mass is a constantly progressive load.

In order to have a progressive load, you need to control your working weights, repetitions, approaches, write everything down in a diary and see what and how!

In this scheme, we will use such a progression of the load (see below for explanations)

1st method. Let's say on Monday you work in the bench press on an incline bench 50 kg for 6 reps, this means that the next workout (next Monday) you must do 50 kg for 7 or 8 or 9 or 10 reps (depending on your strength) . In any case, if you did one or two or three repetitions more than on the previous one, then your task is completed.

Conclusion: On that week there were 50 kg for 6 times, on this one already 7 times or 8 or 10 (depending on how much you got) = load progression = muscle growth.

2nd method. Okay, we're up to 12 reps on the incline bench press. That is 50 kg for 12 times. The next progression will be to increase the working weight, not reps.

That is: 52 kg for 6-12 repetitions you see is no longer 50, already 52 = progression of weights (so, let's say, it turned out 52 kg for 8 repetitions, we use again the 1st progression method - repetitions) do 52 kg not for 8, and already at 12.

Then again we use the 2nd method, increase the weight = 54 kg by 6-12 (etc.). I think you get the gist.

We did less than 12 repetitions (let's say there are 10 we use the 1st method, we increase the repetitions), as soon as we reach 12 repetitions we increase the weight (2nd method).

And one more thing, you should use load progression (both methods) in all exercises, not just in the bench (this is just an example for you).

Conclusion: in order to manage the progression of the load (muscle growth), you need to have a training diary.

Water

It is vital during training, because dry mouth will not bring you anything good. On the contrary, it can only do harm (dizziness, nausea), do not be afraid, water is not high in calories, you can drink it as much as you like (of course, if it is plain water, not Coca Cola, etc. otherwise it will already be high in calories) + water during training , enveloping the joints and penetrating into soft tissues, protects them from injury.

For those who have amino acids in soluble form (powdered) that can be mixed with water and absorbed during training, this will be most effective. (not necessary)

Conclusion: take plain non-carbonated water with you at least 1-1.5 liters.

It’s good what to have with you in training and why we have already discussed. Now I present to you the compilation of the training complex, by day and week.

I have identified 4 training programs, from which I repelled:

• For beginners (3-4 or 2 workouts per week)
• for the intermediate level (split 3 days a week)
• for intermediate and more experienced (split both 3 and 5 days a week)
• for experienced athletes (split 5 days a week)

For beginners (3-4 or 2 workouts per week)

Having started bodybuilding according to this training program in the gym, stick to it for at least 6 months. Then you can move on to the next training program.

The essence of this training program is as follows: we divide the body into two workouts using a split. Split - translated from English. split. This means that we will split muscle groups on different days. Namely:

• Day 1 - Legs, back.
• 2nd day - Chest, shoulders, arms.

After each such workout in the gym, we rest the next day. If you are not young or you have a very stressful job, you can safely put two days of rest instead of one.

Therefore, in a week we will get either 3-4 or 2 workouts in the gym.

• Day 2. Tuesday - Rest
• Day 3. Wednesday - Chest, shoulders, arms
• Day 4. Thursday - Rest
• Day 5. Friday - Legs, back
• Day 6. Saturday - rest
• Day 7. Sunday - Chest, shoulders, arms

Etc. did you get the gist? For those who have a nervous job, constant stressful situations, poor nutrition, if you are already old, etc. and so on. feel free to add two instead of one day of rest.

It will look like this:

• Day 1. Monday - Legs, back
• Day 2. Tuesday - Rest
• Day 3. Wednesday - rest
• Day 4. Thursday - Chest, shoulders, arms
• Etc.

Legs-back

• Sitting leg extension 4xMAX (in order to warm up the knee joints)
• Squats 1-2x10-15 (warm-up) + 3x8-12 (working sets)
• Leg press 1-2x8-10 (warm-up) + 3x8-12 (workers)
• Pull-ups (if you can) or vertical block pull to the chest 4x8-12
• Rod thrust in the slope 4X8-12

chest-shoulders-arms

• Bench press on an inclined bench 1-2x10-15 (warm-up) + 3x8-12 (working)
• Incline Dumbbell Press 4x8-12
• Bench press, standing from the chest 1-2x10-15 (warm-up) + 3x8-12 (working)
• Lifting the bar for biceps 1x10-15 (warm-up) + 4x8-12 (working)
• Bars 4x6-12

Intermediate (Split 3 days a week)

First of all, decide whether the first training program continues to work or not?

If you continue to add strength and muscle mass, then nothing needs to change. This rule applies to any training scheme. While the complex of physical exercises in the gym works, do not change it. If progress is not visible, go to the next level.

The essence of this training program is as follows: we pump the whole body in three workouts.

We train the back with the deltas, and the chest with the arms.

For the legs, we have specially allocated a separate day (this will allow you to better train the largest muscle group). Training days (Monday, Wednesday, Friday or Tuesday, Thursday, Saturday) are customizable.

Stick with this program as long as there is progress, this is a very effective training system that will give you guaranteed results!

It will look something like this:

• Day 1. Monday - Legs
• Day 2. Tuesday - Rest
• Day 3. Wednesday - Back-Delta
• Day 4. Thursday - Rest
• Day 5. Friday - Chest, Arms
• Day 6-7. Saturday-Sunday - rest

This is what the training split looks like:

• Back Delta
• Chest Arms

Program and selection of exercises:

• Squats 4x8-10
• Leg press lying 3x8-10
• Sitting leg extension 3xMAX (finishing exercise)
• Rises on socks, standing 3x8-10

Back deltas

• Pull-ups or thrust of the block to the chest 4x6-12
• Bent over row 4x6-12
• Horizontal pull 3x6-12
• Bench press, standing from behind the head 3x6-12
• Broach (rod pull to the chin, medium grip) 3x6-12
• Abduction of arms with dumbbells to the side 3x6-12

Chest-arms

• Bench press, lying on an inclined bench 4x6-10
• Incline Dumbbell Press 3x6-10
• Bars 4x6-12
• french bench press, lying 3x6-10

For the intermediate level and more experienced (Split is suitable for both 3 and 5 days a week)

The essence of this training program is as follows: we train one muscle group in training, the intensity of the training increases, because we have more strength, and we can fully work on a specific target muscle more thoroughly.

This is what the training split looks like:

• Mon. Breast
• Tue Back
• Wed Legs
• Thu. Shoulders
• Fri. Hands

Program and selection of exercises

Mon. Breast

• Bench press on an incline bench (30 degrees no more) 4x6-12 reps

Tue Back

• Chin-ups or rows (for those who can't pull up) 4x6-12 reps
• Lever pull 4x6-12 reps

• Leg press 4x6-12
• Sitting leg extension 4x6-12
• Lying leg curl 4x6-12

Thu. Shoulders

• Standing swings (3 sets of drop set first heavy, medium, light all for 6-15 reps, rest 20sec)

• Lifting the bar for biceps 4x6-12
• Hammers with dumbbells 4x6-12

Features of these training schemes (see explanation for the programs)

• Split 2,3,5 days a week
• Macroperiodization in all schemes is mandatory
• There is a load progression (mandatory in all schemes)
• Training time - 40-45 minutes
• Basic exercises in all schemes
• Work in 4 sets of 6-12 reps
• Last repetition failed

Explanations for all training programs

• We use competent 2, 3, 5-day splits that do not cause conflicts in the recovery process.
• We use macroperiodization (we gradually increase the weight at each workout and work in the planned number of repetitions without breaking the schedule - we do not take heavier weight than planned).
• We keep a training diary, thanks to which we use both methods of progression of loads (1st method of repetition, 2nd method of increasing weights).
• We use basic exercises (these are exercises in which several muscles or muscle groups are involved, in short, these are heavy exercises that are performed with free weights). Why? The more muscles involved in the work, the better for the overall development of muscle mass.
• We use the golden mean, namely 3-4 working sets, after 2 warm-up sets (these sets include a warm-up + a warm-up set, where the warm-up is an empty bar, then add weight (50-60% of working weight) in the range of 12-15 Then add more weights and do a lead-in set (already 70-80% of the working one) for 8-10 reps, and only then do the working sets (100%).
• In each exercise, 6-12 repetitions are performed. The only exceptions are the calf muscles (lower leg) where we perform 15-20 repetitions. Why? The fact is that muscle failure should occur in the interval of 10-30 seconds. During this time interval, you will have time to complete no more than 6-12 repetitions. But in the case of the calf muscles (lower leg), because. there the amplitude is very short, then where we managed to do 6-12 repetitions during this time, then here we will have time to do 15-20 repetitions during this time. That's the whole secret of the increased number of repetitions for the lower leg.
• Using FAILURE (i.e. the last repetition is a failure) you are no longer able to complete the last repetition of the exercise with the correct technique. Important: failure should occur within 10-30 seconds (6-12 repetitions).

Your pre-workout activities

1) Open the training diary and see the previous results for that week.

Then write down:

• Day of the week (for example, Monday)
• Muscle group (for example, chest)
• Number (e.g. 1.07.2013)
• Working weight, approaches, repetitions (for example, 50kg x 10 times x 4 sets).

In the last point, it is important to progress (look at the previous results for that week in order to know how much to increase the load now. All this is done in order to control the progression of the load thanks to the diary (see below how to keep it).

How to keep a workout diary

I think this method is the most convenient and understandable, but you can use other methods that are convenient for you (the main thing is that you understand the very essence).

On the first Monday, I wrote down all the exercises, weights, repetitions, approaches. For you to understand, below is a clear example of how easy it is to maintain (but I also added - here we use the 1st method, you don’t need to write this, so you understand).

Monday: chest (1.07.2013)

• Incline Bench Press 50kg x 6 reps x 4 sets
• Incline Dumbbell Press 16kg x 6 reps x 4 sets
• Bench press on a horizontal bench 50kg X 6 reps X 4 sets

Next Monday: chest (8.07.2013) - here we use the 1st progression method

• 50kg x 10 x 4
• 16kg x 10 x 4
• 50kg x 10 x 4

Next Monday: chest (07/15/2013) - here we use the 1st progression method

• 50 kg x 12 x 4
• 16 kg x 12 x 4
• 50 kg x 12 x 4

Next Monday: chest (07/22/2013) - here we are already using the 2nd progression method

• 53 kg x 6 x 4
• 18 kg x 6 x 4
• 53 kg x 6 x 4

2) Do a good workout. Warm-up without weights. For 5 minutes, until the forehead is covered with perspiration. Rotate your body, swing your arms up and down, left and right, jump rope..

This is where your imagination comes into play.

The purpose of the warm-up is to warm up the body, muscles, ligaments and joints and prepare the body for strength work.

Then proceed to the exercise, for example, bench press, perform with small weights (50-60% of the working weight) in the range of 12-15 repetitions.

Then add more weight and do a lead-in approach (already 70-80% of the working one) for 8-10 repetitions.

And only then perform working approaches (100%). All these warm-up and lead-up sets are done in order to warm up and prepare the muscles and heavy strength work.

In the following exercises, the warm-up is no longer so important, you need to look at how you feel (for the psyche, you can also do a lead-in).

3) After each workout, it is important to do a hitch

Cooldown - performed at the end of the workout.

It consists of calming exercises to calm the cardiovascular system, reduce the risk of congestion in the blood muscles, prevent muscle pain, return contracted muscles to normal, lower body temperature to normal, etc. You can just lie down and relax.

4) Immediately after training after you entered the locker room, it is important to eat simple carbohydrates + fast proteins

At this time, the protein-carbohydrate window opens, and nutrients are absorbed many times better and faster. But remember, you can eat fully only after 30-40 minutes after training, so we eat fast carbohydrates + fast proteins.

For example:

• Simple carbohydrates (any sweet: chocolate bar, snickers, gingerbread, banana, sweet juice)
• Fast proteins (whey protein or amino acids, gainer, or regular boiled egg products).

Combined with proper nutrition, this training scheme will help you achieve fantastic results, believe me, I know what I'm talking about.

Well, at this point, I have given you three training complexes (2,3 and 5-day splits), told you about the features and explanations for all the schemes, and gave you step-by-step actions.

The last set of exercises I took out for these three, because it is fundamentally different from those training programs. Why, you will find out by studying it!

Now I will share some bodybuilding tricks, namely, I will tell you about the fascia training system, Fascia Stretch Training-Seven (FST-7).” Famous bodybuilders such as Jay Cutler, Phil Heath and others train according to this system.

Fascia is a connective tissue sheath that covers organs, vessels, nerves and forms sheaths for muscles in vertebrates and humans; performs supporting and trophic functions.

By training the fascia, our main goal is to deliver as many vitamins, minerals, amino acids, oxygen, etc. as possible. into the muscle, as well as stretching the fascia that surrounds it - this allows you to achieve maximum muscle growth.

Fascia is a limiting factor in muscle growth, as it the muscle grows only as long as there is free space. By training them in 7 sets of pampas, we can stretch the fascia and thus make room for muscle growth.

There are 3 types of fascia in the human body, but bodybuilders should only pay attention to one of them - the deep fascia. It is a dense fibrous connective tissue that surrounds the muscles, bones, nerves, and blood vessels of the body.

The high density of this collagen fiber provides the deep fascia with its strength and integrity. Its extensibility and elasticity is determined by the number of fibers. In other words, some of us have fasciae that are bulkier and more rigid than others.

Genetically gifted bodybuilders have thin fasciae so their muscles look bigger and puffier, classic examples are Ronnie Coleman and Phil Heath who have thin fasciae. Their muscles expand more easily.

But, for example, Jay Cutler has thick fasciae. But as you can see, this did not prevent him from gaining a lot of muscle mass, but his muscles look kind of round.

How to train fascia?

You should train with heavy weights using basic exercises, in general, as usual within 6-12 repetitions, when you have completed the planned number of exercises for a specific target muscle group, you must perform the last exercise at the end of the workout (usually in simulators where isolation load) in 7 sets of 12-15 repetitions, the rest between sets is minimal (no more than 30 seconds, this is the only way we will get the maximum possible pumping. (this will be training the fascia).

The last exercise in 7 approaches is performed at the end of the workout with the same weight, as a rule, we reduce the weight by 30%.

For example, if you are doing 70 kg in the bench press, then 70 * 30:100 = 21 kg. This means that the last exercise (fascia training in 7 sets will be performed with 21 kg).

It is vital to drink as much water as possible while exercising. At least 1.5 liters it depends on your personal characteristics (sweating), season and your weight. More water is needed in summer.

What exercises are best for 7 sets of fascia training?

Basic multi-joint exercises such as deadlifts, squats, etc. - a bad choice for two reasons:

• They involve other muscles and interfere with giving a full load to the target muscle.
• Good technique and balance is required, which deteriorate when you try to complete a large number of sets in a short time.

The best choice is on simulators (because there is an insulating load), which is what interests us.

An example of a compiled training program along with fascia training

I made a specific example of a training program, split 5 days a week (the program is suitable for experienced athletes) for beginners, it makes no sense to train on it. The usual training scheme, but at the end, the final exercises are fascia training, this is what we discussed today.

• Sitting leg extension 4xMAX (as a warm-up, the exercise can be ignored altogether)
• Squats with a barbell on the shoulders 4x6-12
• Leg press 4x6-12
• Lying leg curl 4x6-12
• Calves, standing in the simulator 4x15-20
• Calves sitting in the simulator 4x15-20
• Fascia: sitting leg extension 7x10-15

Tue Breast

• Bench press on an incline bench (30 degrees no more) 4x6-12 reps
• Incline Dumbbell Press (30 degrees) 4x6-12 reps
• Bench press on a horizontal bench 4x6-12 reps
• Fascia: Incline Barbell or Dumbbell Press on Smith Machine 7x10-15

Wed Back

• Chin ups or rows (for those who can't pull up) 4x6-12 reps
• Bent Over Row 4x6-12 reps
• Dumbbell row with 1 hand in an incline 4x6-12
• Horizontal block pull 4x6-12 reps
• Fascia: horizontal pull block 7x10-15

Thu. Shoulders

• Rod pull to the chin with an average grip (broaching) 4x6-12
• Bench press, standing from the chest 4x6-12
• Wiring dumbbells to the side (swings) 4x10-15
• Fascia: Standing Swings (3 sets drop set first heavy, medium, light all for 6-15 reps, rest 20sec)

Drop sets are weight loss sets. For example, you take 12 kg for 6-15 reps done, immediately take 10 kg for 6-15 did, immediately did 8 kg for 6-15 and did such 3 runs with a rest of 20 seconds.

• Lifting the bar for biceps 4x6-12
• Bars (emphasis on triceps) 4x6-12
• Hammers with dumbbells 4x6-12
• Barbell bench press with a narrow grip 4x6-12
• Fascia: Lifting the barbell for biceps + Extension of the arms at the block) with a superset 7x10-15.

A superset is a type of weight training in which a bodybuilder combines two different exercises designed to work the same muscle group without rest. In our case, we did a barbell raise for biceps, we immediately do an extension of the arms at the block without rest!

I tried to touch and show you everything, I don’t know what else to add. I assure you, other resources will never share anything worthwhile, at least for free. Therefore, I hope for your positive feedback.

Request: Dear bodybuilding gurus, if you are already copying information from this site, then at least insert a link to the source, be people!

Four day split - this is a training program for tre-na-zher-no-go for-la, pre-appointed-for-chen-naya for na-bo-ra we-muscle mass and increase-li-che-si -lo-out for-ka-for-te-lei at-le-ta. Che-you-reh-day-split can-gut-use-on-l-zo-vat at-le-you-of-the-th level of under-go-tov-ki, but pro-r-ram- ma and her goals will be once-whether-cha-t-sya. Na-chi-na-yu-at-le-you, someone already passed a sub-go-to-ve-tel-ny stage in 2-3 months, pe- re-ho-dya on the sys-te-mu split, can-gut-on-l-zo-va-t-sya this pro-g-ram-mine, so that tre-no-ro-vat all your we-shech-nye and not-we-shech-nye ka-che-s-t-va in sos-i-nii super-com-pen-sa-tion . At-le-you-of-the-middle-level of under-go-to-ki can-gut-use-by-l-zo-wat four-you-reh-day split for on-bo-ra ma- sy and increase-li-che-niya forces-of-for-the-lei of large muscle-muscle groups, one-new-re-men-but you-de-lyaya tre-ni -ro-voch-ny day under tre-ni-ditch-ku shoulders and arms. At-le-you prod-vi-well-of-the-th level can-gut use-by-l-zo-vat split at 4-you-re of the day for special-a-li-za-tion on any-be-we-shech-noy group-ne.

A four-day split has a number of advantages, pos-in-la-u-s-chih demons-pre-five-s-t-veins-but increase the volume of each tre-ni-ditch and provide -chi-va-yu-shchih-possibility of using such prog-res-siv-ny methods of training as stretch ching . Not-dos-ta-current about-g-ram-we are that it comes to spend more time and more forces on it, including it makes sense that to-ho-dit to her comes-ho-dit-sya even more from-vet-s-t-ven-but than to three-day-no-mu sleep-to , pos-to-l-ku, if at-let will be on-ru-shat di-e-tu, sleep, or, all the more, pos-in-lit se-be you-drink, then he doesn’t-ne-et-re-es-sta-but-vi-t-x to the next tre-no-ditch. As a trace-s-t-vie, co-be-t-sya graph, come-to-do a step back, reduce-press on-g-ruz-ku and pre-at-no- mother a whole series of measures just for the sake of getting back into the ranks. In a way, before joining this program, you need to answer yourself to the question, to-to-to-l-ko You go-you use it-on-l-zo-vat!

Four day split for beginners

The option for beginners is a split, dividing the body into the upper and lower parts, when at-years in one tre-no-ro-voch day -no-ru-et no-gi, and in the second, everything is os-ta-l-noe. Why, then, why are you-re-day-split, if there are only two tre-ni-ditches? The point is that tre-no-ro-va-t-sya at-years should be 4 times in no-de-lu: in no-del-nick, Tuesday-nick, Thursday verg and Friday. In the first 2 days, at-let is used-by-l-zu-et mak-si-mal-but possible working weight, tre-no-ru-yas to from-ka-for , on-g-ru-zhaya muscles and sti-mu-li-ruya their hyper-t-ro-fiyu. Two pos-le-du-yu-shchie tre-ni-ditch-ki at-years is-on-l-zu-et 50% of their ra-bo-chih weights, just pro-ka -chi-vaya muscles, in order to pour them with blood-view and help them quickly-t-ree-re-st-but-vi-t-sya, at the same time, tre-ni-ru-yut - energy-ge-ti-ches-kie functions of the muscles, which will allow in the future to use volumetric training.

Rules: at the beginning of the workout 10 minutes warm-ups , after something, at-years, it comes to tre-ning-gu, someone should not last more than 45 minutes, in- e-to-mu from-dy-hat between-du under-ho-yes-mi need-but 1 mi-well-tu. During the tre-ni-ditch-ki obligatory-for-tel-but drink the water, maybe sweet, but without gas. Re-ko-men-du-et-sya drink water with liquid-ki-mi ami-no-sour-lo-ta-mi, or eat during tre-ni-ditch-ki sho-ko- the way that it will be under-pi-you-vat your muscles with energy. The duration of the program is 4 months.

Beginner Program

First workout - legs
Squats
Front Squats – 4 sets of 12 reps
leg press
Romanian deadlift - 5 sets of 12 reps
Calf raises - 4 sets of 30 reps

Second workout - upper body
Incline Press - 5 sets of 12 reps
Dips – 3 sets of 10 reps
Wide grip pull-ups - 5 sets max
Barbell Row – 3 sets of 12 reps
Barbell row to the chin - 3 sets of 12 reps
Hyperextension - 4 sets of 15 reps

Four day splitfor intermediate athletes

This version of the four-day split is designed for athletes who are able to reap at least their own weight for 1-2 reps, sit down and you-half-thread of a hundred-but-vuyu traction by 130% of your own-with-t-vein-no-th weight. Duration of for-ny-ty in tre-on-zher-nom for-le from 4 months, that is, at-years should already be able to right-vil-but you-half-take ex-razh-non-niya, feel-with-t-in-vat muscles and, most importantly, have adapt-ti-ro-van-nye to power-training ditch-kam connections and sus-ta-you. Pro-g-ram-ma pre-naz-na-che-na for na-ra-schi-va-niya we-shchech-noy mass-sy and increase-li-che-niya power-lo-out -for-the-lei, the program-ram-ma lasts 5 months, after-le-go not-about-ho-di-mo from-breathe 2 not-de-li and 2 -3 months for-no-ma-t-sya in a more easy pam-pin-go-th style.

Rules: at the beginning of the workout, a warm-up of 10 minutes, before each exercise-no-no-eat 3 times-mi-night sub-ho-yes, some-ry on-chi-on-yut -sya from the empty neck, then at-let becomes 50% of the working weight, 75% and you-half-take exercise. The duration of the trip-ni-ditch-ki is 60 minutes, from-breath between under-ho-da-mi is 60 seconds, in basic exercises-no-no -yah, some-rye you-half-nya-yut-sya for 5 rep-to-re-ny, 120 seconds. During the tre-ni-ditch-ki obya-for-te-l-but you need to drink water, with time-ba-in-len-us-mi in it liquid-ki-mi-ami-no -sour-lo-ta-mi, pre-h-ti-tel-but BCAA. If you are still not a party to a dispute-tiv-no-go pi-ta-niya, then, yes, add water with honey.

Intermediate Program

Monday - legs
Barbell Squats – 5 sets of 5 reps
Leg Press - 5 sets of 15 reps
Romanian deadlift - 5 sets of 12 reps
Superset (2 exercises):
Leg Extensions – 4 sets of 15 reps
Leg curls - 4 sets of 15 reps
Calf raises - 4 sets of 30 reps

Tuesday - chest
Power Press – 5 sets of 5 reps
Incline Dumbbell Press - 4 sets of 10 reps
Dips – 4 sets of 8 reps
Crossover Raise – 4 sets of 12 reps
Hanging leg raises - 5 sets max

Wednesday and Thursday - rest

Friday - Back
Deadlift – 5 sets of 5 reps
Wide grip pull-ups - 5 sets max
Dumbbell row – 5 sets of 12 reps
Lower pulldown - 5 sets of 15 reps
Shrugs - 4 sets of 20 reps
Four day split for advanced

Advanced athletes who have already built up muscle-muscle mass, the experience of tre-ni-ro-wok is for some half-or-ra-two years, but for some, from-s- ta-yut ka-what-no-whether we-cheek-groups, can-gut-use a four-day split for something, whatever -li-ro-vat is from-with-ta-va-nie. It should be noted that spe-tsi-a-li-for-tion is a way to give on-g-ruz-ku to the target we-shech-ny groups in damage to all the rest of the os-tal-nym, s-kol-ku re-sur-owls for the restoration of the new-le-niya at the or-ga-niz-ma not without-limit-no-no-no- honestly. At-years should-wife-ho-ro-sho in a mother-to-mouth way and feel-with-t-in-vo-vat your body, knowing what kind of-g-ruz-ku it is able to -accept and re-re-var-rit, otherwise-che, at-let just for-go-nit yourself in re-re-tre-ni-ro-vanity, po-e- then-mu na-chi-na-yu-shchim at-le-there is-pol-zo-vat program-ram-we with special-qi-a-li-za-tion for-p-re-sche-but .

Training programs: specialization on the legs, specialization on the back, specialization on the chest, specialization on the shoulders and sp-qi-a-li-za-tion on ru-ki. Remember that special-a-li-za-tion is only a stage of training, someone should not last up to 3-4 me-xia-tsev, drive yourself into re-re-tre-ni-ro-van-ness -le-nii, about-go-nit be-gu-shche-go, knocking-she-go-sya out of the way!

The training program proposed in the article is aimed at the maximum possible increase in muscle mass in 8 to 10 weeks.

Training split.

• Monday- chest/triceps
• Tuesday- back/biceps
• Wednesday- rest
• Thursday- shoulders/arms
• Friday– Legs/abs
• Saturday Sunday- rest

About the program.

This is a simple, in terms of organization of the training process and a combination of exercises, but a very effective training program, designed for 4 days of training per week to maximize muscle growth over a period of 8 to 10 weeks.

Each muscle group is worked out once a week, mainly with basic (multi-joint) exercises.

To get the most out of this program, it is recommended to take a high-calorie, at least 5 times a day + additional nutritional supplements, multivitamins, amino acids and whey protein in protein food supplements.

In the exercises, use the maximum possible weight with which you can perform the indicated number of repetitions, but try to avoid muscle failure.

The program may seem simple, but it is not recommended for beginners to train. The level of preparation for passing the program is intermediate (at least a year of continuous training with iron) or advanced (at least three / five years)

Many who have worked on this program have noted that even cutting carbohydrate food for a period does not slow down muscle growth at all.

Also, many were skeptical about the number of approaches and the selection of exercises for the mass gain program. Nevertheless, having passed it according to the prescribed plan, we also noticed the results in terms of recruitment.

Undoubtedly, you can change some exercises in the complex to similar ones or perform the last isolated approach with a large number of repetitions - it's up to you, but I recommend sticking to the prescribed plan.

• Equipment used in the program: Mainly barbells and dumbbells.
• The target audience: men and women.
• Program type: split

Weight training program 4 days a week.

1. Before the start of each workout - a general warm-up on cardio machines, 5 minutes at an average pace.

2. At the end of each workout - a hitch (stretching the trained muscle groups)

3. Rest between sets - 45 seconds, between exercises up to 5 minutes.

MONDAY (chest, triceps)

2. - 3 sets of 10 repetitions.

3. - 3 sets of 10 repetitions.

4. - 3 sets of 10 repetitions.

5. - 2 sets of 10 reps (alternate every week)

This training program provides for the full development of all muscle groups. The training program consists of 4 workouts per week and 9 weeks.

Training program for bodybuilding. The load in the exercises is distributed among all muscle groups as evenly as possible. The program consists of:

• 9 training weeks (8 core 1 deload)
• 4 workouts per week.
• 5-7 exercises in one workout.

The program states:

• The name of the exercise.
• The number of sets and repetitions.
• Rest time between sets.
• Emphasis on the muscle fiber (head or bundle).

Distribution of muscles by microcycle (split)

In one microcycle, all major muscle groups are trained, the distribution is as follows:

First week- pectoral muscles, legs and shoulders are trained in a power mode, the rest - in a more repeated (pump):

1. Chest muscles and triceps.
2. Latissimus dorsi and biceps.
3. Shoulders and trapeze.
4. Legs.

Second week- the latissimus dorsi, and arms are trained in power mode, the rest - in a more repeated (pump):

1. Pectoral muscles and anterior bundle of deltoid muscles.
2. Latissimus dorsi, middle and posterior deltoid muscles.
3. Hands.
4. Legs.

As you can see in one week, the chest muscles, legs and shoulders go into a more power mode, they also stand at the beginning of the workout. The next week already, the latissimus dorsi and arms are trained in strength mode, so they move to the beginning of the workout, and the rest of the muscles shift.

It is scrupulous load cycling that is the hallmark of this program. Only the most effective methods and exercises, which are designed in such a way that it is as difficult as possible for the body to adapt to the load, and adaptation (and, accordingly, growth) took place all the time, without stagnation and “plateau”.

Cycling occurs on:

• Exercise.
• Approaches.
• Replays
• Rest time between sets.
• Emphasis on the bundle (or head) of the muscle group.
• Emphasis on fast and slow muscle fibers.

Also in the training there are exercises for OMF (oxidative muscle fibers - slow muscle fibers), but only in the last easy week. These are exercises that were invented and scientifically confirmed by Professor V.N. Seluyanov.

The training program describes:

• Training days and exercises.
• The number of sets and repetitions.
• Rest time between sets, depending on exercise and week.
• Emphasis on the bundle or head of the muscle.

The program is designed and written to suit most people. Just open the file and start training.

How is this program different from others?

Macrocycling - load cycling for 9 weeks. There are a lot of free workouts on the internet. There's one workout or one week. This program is 9 weeks long. And the load is cycled so that there are no 2 identical workouts. All workouts are different. All weeks are different and are built in such a way as to diversify the training as much as possible and complicate the body's adaptation to the program.

Who will suit?

The program is designed to suit most people. There are no very complex unnecessary or incomprehensible exercises. The training volume and intensity are designed to suit both those with little training experience and those who are advanced.

This program is not suitable for complete beginners, if you are completely new to the site there is for you

Program in the table: