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:
| 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.
Photo by Jason Morrison (pexels.com)
