TRAINING 4 TIMES A WEEK

Training four times a week allows for sufficient rest between training individual muscle groups and provides strong training of each muscle group. You can do this training in a larger number of series per muscle group compared to training 3 times a week without fear of overtraining.

In the training cycles, endurance, hypertrophy, and strength training alternate.

In this example, I will show 4 times a week strength training.

You can do strength training twice a year for 3-5 weeks.

Classic hypertrophy training for bodybuilders is typically performed in the range of 6-10 repetitions.

This training is done with a lower number of repetitions and longer breaks between series, with mandatory basic exercises.

The benefit of strength training is that you can gradually put a greater load on the muscle and thus achieve a stronger stimulus that will lead to greater muscle growth. When you increase the strength of your squat with the 3-5 rep range, you will definitely be able to work with heavier weights in the 6-12 rep range.

The training schedule requires three training sessions during the working week and one training session on the weekend.

I suggest the following schedule: