Bodybuilder Training 4 times a week

Bodybuilder Training 4 times a week

Bodybuilder Training 4 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.

Bodybuilder Training 4 times a week 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:

Day	Training
Monday	A – chest, triceps
Tuesday	B – back, biceps
Wednesday	Rest
Thursday	C – shoulders, traps, abdominals
Friday	Rest
Saturday	D – legs, calves
Sunday	Rest

• A – training

Muscle group	Exercises	Sets	Reps	Tempo	Rest
Chest	Bench press	5	11,9,7,5,3	2-0-2	120
	Incline bench press	5	11,9,7,5,3	2-0-2	120
	Decline bench press	5	11,9,7,5,3	2-0-2	120
Triceps	Close-grip bench	4	11,9,7,5	2-0-2	120
	Weighted dips	4	11,9,7,5	2-0-2	120

• B – training

Muscle group	Exercises	Sets	Reps	Tempo	Rest
Back	Dead lift	5	11,9,7,5,3	2-0-2	120
	Bend over barbell row	5	11,9,7,5,3	2-0-2	120
	Weighted chin up	5	11,9,7,5,3	2-0-2	120
Biceps	Barbell curl	4	11,9,7,5	2-0-2	120
	Scott curl	4	11,9,7,5	2-0-2	120

• C – training

Muscle group	Exercises	Sets	Reps	Tempo	Rest
Shoulders	Front press	5	11,9,7,5,3	2-0-2	120
	Upright rows	5	11,9,7,5,3	2-0-2	120
	Bend over lateral raises	5	11,9,7,5,5	2-0-2	120
Traps	Barbell shrugs	5	11,9,7,5,3	2-0-2	120
Abdominals	Crunches	4	max	2-0-2	90
	Leg rotation on the pull up bar	4	max	2-0-2	90

• D – training

Muscle group	Exercises	Sets	Reps	Tempo	Rest
Legs	Squat	5	11,9,7,5,3	2-0-2	120
	Front squat	5	11,9,7,5,3	2-0-2	120
	Leg press	5	11,9,7,5,5	2-0-2	120
Hamstrings	Lying leg curl	5	11,9,7,5,5	2-0-2	120
Calves	Standing calf raises	4	11,9,7,5	2-0-2	120
	Seated calf raise	4	11,9,7,5	2-0-2	120

Along with quality nutrition and sleep, this type of training is guaranteed to lead to an increase in strength and quality muscle mass.