Over time, every athlete has difficulties in building muscle mass. The fact is that experienced athletes already have extensive training experience, which means that the muscles adapt better and it is much more difficult to shock them than for entry-level athletes. Therefore, the load must change periodically; it can be varied in various ways. One of them is the distribution of muscle groups on separate days, the so-called split. IN in this case We will consider a four-day split for mass.
This program is not suitable for those who have just started their training; it is better for them to use a fullbadi or a two-day split. On initial stage During training, muscles are not so adaptive; only after a certain period of time you need to change your program. When you can no longer shock your muscles, you need to switch to a 3 or 4-day weight split. There are many options for constructing four-day splits; let’s look at the main ones and create a detailed exercise program for each day.
4 Day Workout Program: What is it for?
The four-day split is a logical continuation of the three-day splits. The only difference is an additional training day, during which you can pay more attention to pumping a specific muscle group. There are only five main muscle groups, and there are 4 training days, which means you can divide one group and train it together with other large muscle masses.
You can divide the training of the arms, consisting of biceps and triceps, and add them to the training of the back and deltoids. Or you can train biceps after chest, triceps after back. Or divide the deltoids into three days, each head on a different day. A 4-day mass split is basically done in a 2-1-2-2 pattern, two days training, 1 rest, then again 2 training and 2 days off. There are many splits, here are some popular examples:
From the options considered, the following can be seen:
- In option No. 1, we divided the hands into 2 components and combined them with other groups;
- No. 2 divides the shoulders into 2 days with a logical relationship (during back training, the rear deltoids are tense, so we combine them; when training the chest, the front deltoids work, so we combine them);
- #3 divides leg training into 3 parts (hamstrings, quadriceps and calves).
The main principle of muscle distribution in a four-day split is that there is no load on the trained muscle on the previous or subsequent day. Those. if you train your chest today, you don’t need to train your triceps tomorrow, because today your triceps have already worked hard, so they need rest. In general, it should be so that the muscles being trained do not overlap with the next workout. Now let's move on to the exercise program.
Four-day mass split
The four-day muscle-building workout program is performed with an average of 8-12 repetitions of each exercise. Follow the sequence as indicated in the table, first basic movements, followed by forming/isolating movements - this is the main thing. This complex can be redone for other splits, just select exercises for those muscles that you want to transfer to another day. From the splits considered, we will describe a set of exercises for No. 1:
| Monday: back/triceps | Sets/reps | Rest (sec) |
| Belt pull | 4/8-12 | 90 |
| Pull-ups | 5/8-12 | 60 |
| Block row to the chest with a narrow handle | 4/12-15 | 75 |
| Shrugs | 4/10-12 | 75 |
| Hyperextension | 4/15-20 | 60 |
| Close grip press | 4/8-12 | 90 |
| French press | 4/10-12 | 75 |
| Block press | 4/12-15 | 60 |
| Tuesday: legs | ||
| Squats with weights | 4/8-12 | 120 |
| Leg press | 4/10-12 | 90 |
| Romanian deadlift | 5/10-15 | 60 |
| Leg extension | 4/12-15 | 60 |
| Leg Curl | 4/12-15 | 60 |
| Calf raise | 4/15-20 | 60 |
| Wednesday: rest | ||
| Thursday: chest/biceps | ||
| Incline Press | 4/8-12 | 90 |
| Horizontal press | 4/8-12 | 90 |
| Pullover | 5/10-12 | 60 |
| Mixing in the simulator | 4/12-15 | 60 |
| Standing biceps curl | 4/10-12 | 90 |
| Hammer curls | 4/12-15 | 60 |
| Concentrated lifts | 4/12-15 | 60 |
| Friday: deltas | ||
| Press up | 4/8-12 | 90 |
| Chin pull | 4/10-12 | 60 |
| Wiring to the sides | 4/12-15 | 60 |
| Lifting the projectile in front of you | 4/12-15 | 60 |
| Tilt wiring | 4/12-15 | 60 |
| Saturday, Sunday – rest | ||
Let me note right away that this is not an ideal split option, but a good template that you can customize for yourself. Before training, be sure to warm up for 5-10 minutes; before starting to train another muscle group, do a warm-up approach with light weights. The duration of the workout should not exceed 60 minutes. Don't forget to drink water, preferably with amino acids diluted in it. If you are natural and do not use sports nutrition, then add honey to the water. You can train your abs on any day convenient for you.
There is no need to follow all the nuances of this program, because you cannot do some exercises for some reason. Therefore, it is important to feel your muscles and give them everything they need. The 4-Day Mass Split has some adjustments you should use:
- Split options. You have the right to edit the 4-day weight split at your own discretion, because everyone has their own body characteristics and the sequence of trained muscles should be comfortable. The training should not stress you out, experiment and choose the best split for yourself;
- Other movements. As already mentioned, you can change the exercises at your discretion, the main thing is to follow the basic principle - change basic ones for basic ones and do the same with the rest. For example, triceps presses can be replaced with reverse push-ups with weights; chest exercises can be performed in a butterfly or in a crossover, or you can even finish them off with fly-ups. If you need any tips, ask in the comments;
- Various projectiles. We recommend periodically changing the equipment you use, for example, by replacing the barbell with dumbbells in the bench press, you will get a different load, which will have a positive effect on your training. You can also change the exercises. This way, the muscles will not be able to adapt to the load, and each workout will be a shock for them, which is what you need;
- Repetitions and rest. This four-day mass split shows the principle of training and rest. There is nothing critical in the fact that you increase the duration of rest by 15-20%, because some athletes really need to rest ten seconds longer. And vary the repetitions from the range specified in the program.
Perform each set almost to failure, you could do it a couple more times, but don't. Push your muscles to complete failure only on the last set of each exercise. Use a 4-day mass split for no more than six months, then take a couple of weeks off and work on pumping or conditioning.
Four-day terrain split
To make your muscles more prominent, you need to slightly modify your training regimen. You also need to additionally include cardio training in your program, which should be done after strength training. The set of exercises can be left the same as in the 4-day weight split. You just need to increase the number of repetitions in each exercise by an average of 5, you will get 15-20 depending on the type of movement. This makes for a wonderful four-day terrain split.
After strength training (every other workout), do twenty minutes of interval cardio. Use the treadmill and elliptical rowing machines, or jog home from the gym. The principle of interval loading is to periodically increase the intensity of movement. For example, first run 3 minutes moderately, then 2 at an average pace, 2 as fast as possible, 3 moderately, 3 quickly, etc., select the sequence of intensification at your discretion, the duration of cardio is 20 minutes.
Sports mode
To achieve maximum benefits from your training, you need to follow some rules:
- A well-designed four-day mass split;
- Proper nutrition;
- Sufficient rest.
Take these points into account, because only by attacking muscles from all fronts will you get a guaranteed increase in mass. Give your all to your workout and work your way to failure on your final sets. Provide your body with all the necessary nutrients, because carbohydrates and protein need to be supplied in sufficiently large quantities and drink plenty of water. The main food products are cereals, milk, and meat. Muscles grow during sleep, so lie on your side at 10-11 pm. You need to go to sleep with an empty stomach; to do this, do not eat food after 7 pm.
That's all, all that remains is to wish you success and hope that our four-day weight split and the recommendations for it helped to achieve our plans.
Masses and relief to you!
In many ways, it is hormones that determine the rate of muscle mass gain. Of course, nutrition is also important, but this is a separate and very broad topic. Today you can get acquainted with a large number of work research results endocrine system under influence physical activity. Now we will talk about the most important hormones that affect the progress of weight gain.
This is the most important hormone for athletes, as it can dramatically accelerate the production of protein compounds and suppress catabolic processes. Almost every athlete knows about this. But the fact that testosterone can enhance the effectiveness of somatotropin and IGF is not so well known, but is just as important.
On production speed male hormone There are many factors involved, but athletes can influence this through the choice of specific exercises. Surely you already realized that we are talking about multi-joint or basic movements. Scientific experiments have proven that the sequence of their implementation is also important. When you do the base at the beginning of the session, you can achieve maximum testosterone release. Today's 4x/week mass workout takes advantage of this knowledge.
Somatotropin
The task of this hormone is to anabolize all tissues of the body. Thus, somatotropin is extremely important for muscle growth. In the course of research, scientists have proven that the maximum release of growth hormone can be achieved through movements that sharply increase the concentration of lactic acid in the muscles.
To do this, you need to conduct intensive training, working with weights of 75 percent of your one-rep maximum at high volume. Also, the best exercises to speed up the production of growth hormone are basic ones. In this case, pauses between sets should be as short as possible.
IGF helps growth hormone produce most of the effects of GH in the body. We can say that IGF accelerates the process of penetration of somatotropin molecules into the cellular structures of tissues. In addition, insulin-like growth factor accelerates the production of proteins and thereby also promotes weight gain. Based on all of the above, in order to accelerate the production of IGF and thereby increase the effectiveness of somatotropin, we need to adhere to the same principles when organizing mass training 4 times a week as for the synthesis of growth hormone.
If all the hormones we talked about above are anabolic, then cortisol is catabolic. Since cortisol is designed to destroy tissue, we need to find a way not to accelerate its production, but to suppress this process. To do this, you should drink a gainer after class to activate insulin production.
However, it affects the secretion of cortisol and training. When you work in a high-volume mode with short pauses between sets, cortisol is synthesized more actively. It should also be said that this hormone destroys not only muscle tissue, but also fat. Thus, during weight loss, cortisol may even be beneficial. However, there is only one step from the destruction of fatty tissue to the breakdown of muscle protein compounds and you need to be careful with cortisol.
The weight training program 4 times a week, which we will talk about today, is designed in such a way as to pay sufficient attention to working out all muscle groups. As you already understood, during the week you will train four times, and three days will be reserved for rest.
You should also remember that your diet largely influences the effectiveness of your workouts. Only in this case will you constantly progress. Here are some recommendations to help you make training for mass 4 times a week more effective:
- Train four times a week - Monday, Tuesday, Thursday and Friday.
- Before starting each lesson, be sure to warm up and cool down after completion.
- When working on weight, you should eliminate cardio loads to prevent catabolism of muscle tissue.
- All movements must be performed smoothly at a slow pace, excluding jerks.
- Between sets you should pause for no more than 2 minutes.
- Rest a maximum of 180 seconds between exercises.
- You should not carry out long exercises, as this will lead to a sharp increase in cortisol concentration.
- You need to sleep at least eight hours a day.
Now let’s look at the weight training program itself, 4 times a week.
Day 1 of training - developing chest and triceps muscles
- Bench presses - 4 sets with 6-8 repetitions each.
- Incline dumbbell presses - 4 sets with 8 reps each.
- Dumbbell flyes - 3 sets with 10 repetitions each.
- Bench presses, close grip - 4 sets with 6–8 repetitions each.
- Arm extensions with dumbbells behind the head - 2 sets with 8-10 repetitions each.
- Dips - 2 sets with 6–8 repetitions each.
- Barbell curls for biceps - 4 sets with 6–8 repetitions each.
- Dumbbell curls for biceps - 2 sets with 8-10 repetitions each.
- Pull-ups, wide grip - 4 sets with the maximum number of repetitions in each.
- Dumbbell rows in an incline position - 4 sets with 12 repetitions each.
- Horizontal rows - 4 sets with 12-15 repetitions each.
- Squats - 4 sets with 12–15 repetitions each.
- Leg presses - 3 sets with 12 repetitions each.
- Leg extensions in the simulator - 4 sets with 12–15 repetitions each.
- Romanian deadlift - 4 sets with 12-15 reps each.
- Leg curls - 4 sets with 12 repetitions each.
- Seated barbell presses - 3 sets with 6-8 reps each.
- Dumbbell flyes in a standing position - 3 sets with 10–12 repetitions each.
- Dumbbell flyes in an inclined position - 3 sets with 10–12 repetitions each.
- Shrugs - 4 sets with 8–10 repetitions each.
- Standing calf raises - 4 sets with 12–15 repetitions each.
- Standing calf raises - 4 sets with 12 repetitions each.
If you can't do dips yet, just skip this move. When you pump up your muscles enough, then include it in your program.
Also, someone might have noticed that we recommend performing a small number of repetitions and this is not without reason. The greatest results can be achieved with short-term load on the muscles with the correct technique. Sometimes training programs recommend doing up to 20 repetitions per set. For beginner athletes this is a lot and you first need to master the technique of all movements.
Also, not every beginner will be able to do pull-ups. Other movements can also be used in this situation. After pull-ups become available to you and you manage to perform the exercise 10 times in one set, you need to start using additional weights.
You can already see that this is a fairly simple program, but at the same time very effective. Let us remind you once again that you must first pay full attention to the technical aspects of each movement. Only when you can perform them correctly, begin to progress the load.
For more information on the 4-day split for gaining weight, watch this video:
For experienced athletes who have been involved in bodybuilding for more than one year, it is much more difficult to increase mass. Athletes who have just started training only need two sessions a week and see noticeable progress. Experienced bodybuilders, after many years of stress on their muscles, are already accustomed to various loads and somehow, within the framework of regular training, increasing their volume is very problematic. Therefore, two workouts for experienced athletes are no longer enough, just as two splits and full body workouts are not enough. In this regard, three- or four-day splits are more suitable for such athletes, otherwise they will not be able to work out and strain muscle groups. This article aims to inform how to apply four-day splits showing good results with an increase in muscle mass of experienced bodybuilders.
The four-day split is a follow-up option when the three-split system no longer produces the desired results. Such a training system will allow you to load most muscles in 4 active activities during the week. Among other things, there are also variants of four-day training schemes for increasing mass, depending on the nature of the movements. In this case, it makes sense to consider the most effective of them.
The main principles of creating four-day splits
For 4 training days throughout the week, you need to load the 5 main and most important muscle groups - legs, back, shoulders and arms. Since there are 5 muscle groups, and only 4 workouts, one of these groups is distributed among other muscle groups, for example, arms - biceps and triceps, shoulders - anterior, posterior and middle bundles are loaded with larger muscles. A four-day mass split is created based on a seven- or eight-day period. The seven-day period prefers the following scheme - 2+1+2+2. In other words, classes start with 2 days of training, then 1 day of recovery, after that again a couple of days of training and 2 days of recovery. The eight-day cycle has the following scheme - 2+2+2+2.
Practically this is the previous program, but with the addition of one additional day for rest. Simply put, for every 2 days of exercise there are 2 days of rest.
When performing exercises, as a rule, exclusively basic movements are performed, since they have the greatest impact. Each exercise is repeated 3-4 times and for each time from 8 to 12 movements are performed.
Four-day mass split
Option number 1 (arms are divided into biceps and triceps)
- Day one – the chest and biceps muscles are worked out.
- Day two – legs are trained.
- Day three is a day of rest.
- Day four – the back and triceps are worked out.
- Day five – focus on loading the deltoid muscles.
- Days six and seven – rest.
Option No. 2 (deltoid muscles are distributed into bundles)
- The first day - the back and rear deltoid muscles are trained.
- Second workout – the chest muscles are loaded, as well as the front and middle deltas.
- The third day is a day of rest.
- The fourth workout is working out the legs.
- Fifth workout – biceps and triceps are trained.
- The sixth and seventh days are recovery days.
These two options are suitable for effective training and each athlete can choose any of the proposed ones. But this does not mean at all that there cannot be other options. Each athlete must have his own training plan, taking into account his physical capabilities. If it’s difficult to create a training program on your own, you can turn to professional athletes or a coach for help.
During training, it is advisable to perform the following movements:
- For legs - squats with a barbell, leg press, deadlifts, extensions and flexions in machines, calf raises for the legs while standing and sitting.
- For the back - pull-ups, bent-over barbell rows, upper and lower block rows in the simulator, bent-over dumbbell rows, hyperextensions.
- For chest exercises – barbell and dumbbell bench presses on horizontal and inclined benches, dumbbell flyes on a bench or arm curls in a machine, crossover, chest pullover.
- For deltoids – standing barbell press, seated dumbbell press, wide-grip barbell row to the chin, bent over and standing dumbbell swings, lifting dumbbells in front of you.
- For arms - dips, close-grip barbell press, French press, triceps extensions in the machine, close-grip pull-ups, standing biceps curls, biceps hammers, concentrated biceps curls.
Such exercises must be present in any program. Training should last no more than 1 hour, and each training session should include no more than 10 different movements.
There is hope that one of the proposed four-day weight split schemes will certainly be adopted by one of the athletes if there is no desire to sit and think about the training program.
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 between all muscle groups as evenly as possible. The program consists of:
- 9 training weeks (8 main weeks 1 unloading week)
- 4 workouts per week.
- 5-7 exercises in one workout.
The program states:
- Name of exercises.
- Number of approaches and repetitions.
- Rest time between sets.
- Emphasis on the muscle fiber (head or bundle).
Distribution of muscles by microcycle (split)
All major muscle groups are trained in one microcycle, the distribution is as follows:
First week- the pectoral muscles, legs and shoulders are trained in a strength mode, the rest - in a more repeated (pump) mode:
- Pectoral muscles and triceps.
- Latissimus muscles and biceps.
- Shoulders and trapezius.
- Legs.
Second week- the latissimus muscles and arms are trained in a strength mode, the rest - in a more repeated (pump) mode:
- Pectoral muscles and anterior deltoid muscles.
- Latissimus muscles, middle and posterior deltoid muscles.
- Hands.
- Legs.
As you can see, in one week the pectoral muscles, legs and shoulders are in a more powerful mode, and they also stand at the beginning of the workout. In the next week, the latissimus muscles and arms are trained in a strength mode, so they move at the beginning of the workout, and the rest of the muscles move.
It is scrupulous load cycling that is the calling card of this program. Only the most effective methods and exercises that are structured in such a way that it is as difficult as possible for the body to adapt to the load, and adaptation (and, accordingly, growth) occurs all the time, without stagnation and “plateau”.
Cycling occurs according to:
- Exercises.
- Approaching.
- Repeats
- Rest time between approaches.
- Focus on the bundle (or head) of the muscle group.
- Emphasis on fast and slow muscle fibers.
Also in the training there are exercises for OMV (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.
- Number of approaches and repetitions.
- Rest time between sets depends on the exercise and the week.
- Focus on the bundle or head of the muscle.
The program is designed and described so that it is suitable for most people. Just open the file and start training.
How is this program different from others?
Macrocycling – cycling the load for 9 weeks. There are a huge number of free training sessions on the Internet. There is one training session or one week. This program is 9 weeks long. And the load is cycled so that there are no 2 identical workouts. Every workout is different. All weeks are different and are structured in such a way as to diversify the training as much as possible and make it more difficult for the body to adapt to the program.
Who is it suitable for?
The program is designed to suit most people. There are no very difficult unnecessary or incomprehensible exercises. The training volume and intensity are designed to suit both people with little training experience and those with advanced training experience.
This program is not suitable for complete beginners, if you are completely new to the site, there is something for you
Program in the table:
| Week 1 Legs, chest, shoulders, back - strength. Hands - pump | |||||
| Control no. | Exercise | an approach | repeat | Accent | rest in sec |
| No. 1 (Gr+tr) | |||||
| 1 | 4 | 8 | top | 120-240 | |
| 2 | 3 | 10 | middle | 120-180 | |
| 3 | 3 | 12 | top | 120-180 | |
| 4 | 3 | 12 | external | 45-60 | |
| 5 | 3 | 12 | long | 45-60 | |
| No. 2 (shir+bits) | |||||
| 1 | Bent-over barbell row | 4 | 8 | thickness | 120-240 |
| 2 | Medium grip pull-ups | 3 | 10 | Width | 120-180 |
| 3 | 3 | 10 | width\bottom | 120-180 | |
| 4 | 3 | 12 | out+brah | 45-60 | |
| 5 | 3 | 12 | int | 45-60 | |
| No. 3 (shoulders+tr) | |||||
| 1 | Seated dumbbell press | 4 | 8 | front | 120-180 |
| 2 | 4 | 8 | average | 120-180 | |
| 3 | 4 | 8 | rear | 120-180 | |
| 4 | Shrugs with a barbell | 3 | 10 | ladder | 90-120 |
| No. 4 (Legs) | |||||
| 1 | 3 | 10 | quadriceps | 120-240 | |
| 2 | 3 | 10 | quadriceps | 120-180 | |
| 3 | Straight-legged barbell row | 3 | 10 | bitz legs | 120-180 |
| 4 | Leg bending on the simulator | 3 | 10 | bitz legs | 90-180 |
| 5 | Standing barbell calves | 3 | 10 | caviar | 90-120 |
| Week 2 Legs, chest, shoulders, back - pump. Arms - power | |||||
| Control no. | Exercise | an approach | repeat | Accent | rest in sec |
| No. 1 (Gr+per deltas) | |||||
| 1 | Dumbbell bench press | 3 | 12 | middle | 60-90 |
| 2 | 3 | 15 | top | 45-90 | |
| 3 | 2 | 20 | bottom | 45-90 | |
| 4 | 3 | 15 | before | 60-90 | |
| No. 2 (width + middle + rear delts) | |||||
| 1 | 3 | 12 | width | 60-90 | |
| 2 | 3 | 15 | thickness | 60-90 | |
| 3 | 3 | 12 | width\bottom | 60-90 | |
| 4 | 3 | 15 | average | 60-90 | |
| 5 | 3 | 15 | rear | 60-90 | |
| No. 3 (hands) | |||||
| 1 | close grip press | 4 | 8 | long | 120-180 |
| 2 | French bench press | 3 | 10 | long | 120-180 |
| 3 | 3 | 10 | external | 120-180 | |
| 4 | 4 | 8 | In+ext | 120-180 | |
| 5 | Hammer curls with dumbbells | 3 | 10 | external+brach | 120-180 |
| 6 | 3 | 10 | int | 120-180 | |
| No. 4 (Legs) | |||||
| 1 | Leg press | 3 | 12 | quadriceps | 90-120 |
| 2 | Leg extension in the simulator | 3 | 12 | quadriceps | 45-60 |
| 3 | 3 | 12 | bitz legs | 60-120 | |
| 4 | Leg bending on the simulator | 3 | 12 | bitz legs | 45-60 |
| 5 | Soleus on the simulator | 3 | 12 | caviar | 60-120 |
| 6 | Shrugs with dumbbells | 3 | 12 | ladder | 60-120 |
| Week 3 Legs, chest, shoulders, back - strength. Hands - pump | |||||
| Control no. | Exercise | an approach | repeat | Accent | rest in sec |
| No. 1 (Gr+tr) | |||||
| 1 | 3 | 10 | middle | 120-240 | |
| 2 | 3 | 10 | top | 120-180 | |
| 3 | Meeting hands on the crossover to the bottom | 3 | 12 | bottom | 120-180 |
| 4 | 3 | 12 | external | 45-60 | |
| 5 | 3 | 15 | long | 45-60 | |
| No. 2 (shir+bits) | |||||
| 1 | Bent-over dumbbell row | 3 | 10 | thickness | 120-240 |
| 2 | Wide grip pull-ups | 4 | 8 | Width | 120-180 |
| 3 | Reverse mid-grip chest row | 3 | 10 | width\bottom | 120-180 |
| 4 | Hammer curls with dumbbells | 3 | 12 | out+brah | 45-60 |
| 5 | 3 | 15 | int | 45-60 | |
| No. 3 (shoulders+tr) | |||||
| 1 | Seated barbell press | 3 | 10 | front | 120-180 |
| 2 | 3 | 10 | average | 120-180 | |
| 3 | 3 | 10 | rear | 60-90 | |
| 4 | Shrugs with a barbell | 4 | 8 | ladder | 90-120 |
| No. 4 (Legs) | |||||
| 1 | Squats with a barbell on your shoulders | 4 | 8 | quadriceps | 120-240 |
| 2 | Narrow leg press | 4 | 8 | quadriceps | 120-180 |
| 3 | Straight-legged barbell row | 4 | 8 | bitz legs | 120-180 |
| 4 | Leg bending on the simulator | 4 | 8 | bitz legs | 90-180 |
| 5 | Standing barbell calves | 4 | 8 | caviar | 90-120 |
| Week 4 Legs, chest, shoulders, back - pump. Arms - power | |||||
| Control no. | Exercise | an approach | repeat | Accent | rest in sec |
| No. 1 (Gr+per deltas) | |||||
| 1 | Incline dumbbell press upside down (30 degrees) | 3 | 12 | top | 60-90 |
| 2 | 3 | 15 | middle | 45-90 | |
| 3 | Meeting hands on the crossover up | 2 | 20 | top | 45-90 |
| 4 | 3 | 12 | before | 60-90 | |
| No. 2 (width + middle + rear delts) | |||||
| 1 | Upper pulley to chest | 3 | 15 | width | 60-90 |
| 2 | Reverse grip lat pulldown | 3 | 15 | thickness | 60-90 |
| 3 | 2 | 20 | thickness | 60-90 | |
| 4 | 3 | 12 | average | 60-90 | |
| 5 | Moving the dumbbells to the side while sitting in an inclined position | 3 | 12 | rear | 60-90 |
| No. 3 (hands) | |||||
| 1 | Dips | 3 | 10 | long | 120-180 |
| 2 | Seated French press | 3 | 12 | long | 120-180 |
| 3 | 3 | 12 | long | 120-180 | |
| 4 | 3 | 10 | In+ext | 120-180 | |
| 5 | Hammer curls with dumbbells | 3 | 12 | int | 120-180 |
| 6 | 3 | 12 | int | 120-180 | |
| No. 4 (Legs) | |||||
| 1 | Leg press | 3 | 15 | quadriceps | 90-120 |
| 2 | Leg extension in the simulator | 3 | 15 | quadriceps | 45-60 |
| 3 | Straight-legged dumbbell row | 3 | 15 | bitz legs | 60-120 |
| 4 | Leg bending on the simulator | 3 | 15 | bitz legs | 45-60 |
| 5 | Soleus on the simulator | 3 | 15 | caviar | 60-120 |
| 6 | Seated dumbbell shrugs | 3 | 15 | ladder | 60-120 |
| Week 5 Legs, chest, shoulders, back - strength. Hands - pump | |||||
| Control no. | Exercise | an approach | repeat | Accent | rest in sec |
| No. 1 (Gr+tr) | |||||
| 1 | Upside down incline barbell press (30 degrees) | 4 | 8 | top | 120-240 |
| 2 | Dumbbell bench press | 3 | 10 | middle | 120-180 |
| 3 | Meeting hands on the crossover up | 3 | 12 | top | 120-180 |
| 4 | Extension of arms on a block with a cord while standing | 3 | 12 | external | 45-60 |
| 5 | Extension of arms on a block while standing, each in turn from behind the head | 2 | 20 | long | 45-60 |
| No. 2 (shir+bits) | |||||
| 1 | Bent-over barbell row | 4 | 8 | thickness | 120-240 |
| 2 | Medium grip pull-ups | 3 | 10 | Width | 120-180 |
| 3 | Reverse mid-grip chest row | 3 | 10 | width\bottom | 120-180 |
| 4 | Hammer curls with dumbbells | 3 | 12 | out+brah | 45-60 |
| 5 | Bending your arms on an overhead block behind your head | 2 | 20 | int | 45-60 |
| No. 3 (shoulders+tr) | |||||
| 1 | Seated dumbbell press | 4 | 8 | front | 120-180 |
| 2 | Barbell row to the chin with a medium grip | 4 | 8 | average | 120-180 |
| 3 | Bent-over dumbbell chest row with medium grip | 4 | 8 | rear | 60-90 |
| 4 | Shrugs with a barbell | 4 | 8 | ladder | 90-120 |
| No. 4 (Legs) | |||||
| 1 | Squats with a barbell on your shoulders | 4 | 8 | quadriceps | 120-240 |
| 2 | Narrow leg press | 4 | 8 | quadriceps | 120-180 |
| 3 | Straight-legged barbell row | 4 | 8 | bitz legs | 120-180 |
| 4 | Leg bending on the simulator | 4 | 8 | bitz legs | 90-180 |
| 5 | Standing barbell calves | 4 | 8 | caviar | 90-120 |
| Week 6 Legs, chest, shoulders, back - pump. Hands - power | |||||
| Control no. | Exercise | an approach | repeat | Accent | rest in sec |
| No. 1 (Gr+per deltas) | |||||
| 1 | Dumbbell bench press | 3 | 12 | middle | 60-90 |
| 2 | Incline Dumbbell Flyes (30 degrees) | 3 | 15 | top | 45-90 |
| 3 | Meeting hands on the crossover to the bottom | 2 | 20 | bottom | 45-90 |
| 4 | Lifting dumbbells in front of you, one at a time | 3 | 20 | before | 60-90 |
| No. 2 (width + middle + rear delts) | |||||
| 1 | Pull-down of the upper block behind the head | 3 | 12 | width | 60-90 |
| 2 | Reverse grip lat pulldown | 3 | 15 | thickness | 60-90 |
| 3 | Reverse close grip chest row | 3 | 12 | width\bottom | 60-90 |
| 4 | Moving the dumbbells to the side while sitting | 3 | 20 | average | 60-90 |
| 5 | Moving the dumbbells to the side while sitting in an inclined position | 3 | 20 | rear | 60-90 |
| No. 3 (hands) | |||||
| 1 | close grip press | 4 | 8 | long | 120-180 |
| 2 | French bench press | 3 | 10 | long | 120-180 |
| 3 | Seated arm extension with dumbbells | 3 | 10 | external | 120-180 |
| 4 | Bending arms with a standing straight bar | 4 | 8 | In+ext | 120-180 |
| 5 | Hammer curls with dumbbells | 3 | 10 | int | 120-180 |
| 6 | Curling arms with dumbbells one at a time on a Scott bench | 3 | 10 | int | 120-180 |
| No. 4 (Legs) | |||||
| 1 | Leg press | 2 | 20 | quadriceps | 90-120 |
| 2 | Leg extension in the simulator | 2 | 20 | quadriceps | 45-60 |
| 3 | Straight-legged dumbbell row | 2 | 20 | bitz legs | 60-120 |
| 4 | Leg bending on the simulator | 2 | 20 | bitz legs | 45-60 |
| 5 | Soleus on the simulator | 2 | 20 | caviar | 60-120 |
| 6 | Shrugs with dumbbells | 2 | 20 | ladder | 60-120 |
| Week 7 Legs, chest, shoulders, back - strength. Hands - pump | |||||
| Control no. | Exercise | an approach | repeat | Accent | rest in sec |
| No. 1 (Gr+tr) | |||||
| 1 | Bench press on a horizontal bench | 3 | 10 | middle | 120-240 |
| 2 | Incline dumbbell press upside down (30 degrees) | 3 | 10 | top | 120-180 |
| 3 | Meeting hands on the crossover to the bottom | 3 | 12 | bottom | 120-180 |
| 4 | Extension of arms on a block with a cord from behind the head | 3 | 12 | external | 45-60 |
| 5 | Extension of arms on a block while standing, each in turn | 3 | 12 | long | 45-60 |
| No. 2 (shir+bits) | |||||
| 1 | Bent-over dumbbell row | 3 | 10 | thickness | 120-240 |
| 2 | Wide grip pull-ups | 4 | 8 | Width | 120-180 |
| 3 | Reverse mid-grip chest row | 3 | 10 | width\bottom | 120-180 |
| 4 | Hammer curls with dumbbells | 3 | 12 | out+brah | 45-60 |
| 5 | Bend the arms on the lower block | 3 | 12 | int | 45-60 |
| No. 3 (shoulders+tr) | |||||
| 1 | Seated barbell press | 3 | 10 | front | 120-180 |
| 2 | Dumbbell rows to the chin with a medium grip | 3 | 10 | average | 120-180 |
| 3 | Bent-over barbell row with medium grip | 3 | 10 | rear | 60-90 |
| 4 | Shrugs with a barbell | 3 | 10 | ladder | 90-120 |
| No. 4 (Legs) | |||||
| 1 | Squats with a barbell on your shoulders | 3 | 10 | quadriceps | 120-240 |
| 2 | Narrow leg press | 3 | 10 | quadriceps | 120-180 |
| 3 | Straight-legged barbell row | 3 | 10 | bitz legs | 120-180 |
| 4 | Leg bending on the simulator | 3 | 10 | bitz legs | 90-180 |
| 5 | Standing barbell calves | 3 | 10 | caviar | 90-120 |
| Week 8 Legs, chest, shoulders, back - pump. Arms - power | |||||
| Control no. | Exercise | an approach | repeat | Accent | rest in sec |
| No. 1 (Gr+per deltas) | |||||
| 1 | Incline dumbbell press upside down (30 degrees) | 3 | 12 | top | 60-90 |
| 2 | Dumbbell fly on a horizontal bench | 3 | 15 | middle | 45-90 |
| 3 | Meeting hands on the crossover up | 2 | 20 | top | 45-90 |
| 4 | raising your arms on a block in front of you, each in turn | 4 | 12 | before | 60-90 |
| No. 2 (width + middle + rear delts) | |||||
| 1 | Upper pulley to chest | 3 | 15 | width | 60-90 |
| 2 | Reverse grip lat pulldown | 3 | 15 | thickness | 60-90 |
| 3 | Straight Grip Lower Block Row | 2 | 20 | thickness | 60-90 |
| 4 | Moving your arms to the side on the block | 4 | 12 | average | 60-90 |
| 5 | Moving the dumbbells to the side while sitting in an inclined position | 4 | 12 | rear | 60-90 |
| No. 3 (hands) | |||||
| 1 | Dips | 3 | 10 | long | 120-180 |
| 2 | Seated French press | 3 | 12 | long | 120-180 |
| 3 | Lying dumbbell extension | 3 | 12 | long | 120-180 |
| 4 | Bending arms with a standing crooked bar | 3 | 10 | In+ext | 120-180 |
| 5 | Hammer curls with dumbbells | 3 | 12 | int | 120-180 |
| 6 | Bending arms with dumbbells alternately each through the knee | 3 | 12 | int | 120-180 |
| No. 4 (Legs) | |||||
| 1 | Leg press | 3 | 12 | quadriceps | 90-120 |
| 2 | Leg extension in the simulator | 3 | 12 | quadriceps | 45-60 |
| 3 | Straight-legged dumbbell row | 3 | 12 | bitz legs | 60-120 |
| 4 | Leg bending on the simulator | 3 | 12 | bitz legs | 45-60 |
| 5 | Soleus on the simulator | 3 | 12 | caviar | 60-120 |
| 6 | Seated dumbbell shrugs | 3 | 12 | ladder | 60-120 |
| Week 9 | |||||
| Control no. | Exercise | an approach | repeat | Accent | rest in sec |
| No. 1 (Gr+tr) | |||||
| 1 | Incline Dumbbell Press | 3 | 8 | top | 120-240 |
| 2 | Meeting hands on the crossover to the bottom | 3 | 10 | bottom | 120-180 |
| 3 | Extension of arms on a block with a cord from behind the head | 3 | 12 | external | 120-180 |
| No. 2 (shir+bits) | |||||
| 1 | Bent-over dumbbell row | 3 | 8 | thickness | 120-240 |
| 2 | Reverse mid-grip chest row | 3 | 10 | width\bottom | 120-180 |
| 3 | Bend the arms on the lower block | 3 | 12 | int | 120-180 |
| No. 3 (shoulders) | |||||
| 1 | Seated barbell press | 3 | 8 | front | 120-180 |
| 2 | Dumbbell rows to the chin with a medium grip | 2 | 10 | average | 120-180 |
| 3 | Bent-over barbell row with medium grip | 2 | 10 | rear | 120-180 |