Four-day split 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 the growth of 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. Pull bar 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!
When you have a clear action plan for the week ahead, you don’t need to fill your head with thoughts about how I will train tomorrow. Therefore, we have prepared for you a full-fledged 7-day workout. Practice this program for 2 months and your friends and relatives will be pleasantly surprised by your transformation. Here we go!
1 day:
1. Press. 2 sets of 35;
2. Squats. 3 sets of 30;
3. Raising dumbbells in front of you: 3 sets of 10 times. The same exercise can be done with one dumbbell;
4. Raising the legs in a prone position. 3 sets of 25.
Day 2:
1. . 3 sets of 10 times;
2. Reduction of dumbbells over your head: do this exercise while standing, four sets of 10 times;
3. Jumping rope. 5 minutes;
4. Squats with dumbbells: four sets of 15-30 times;
5. Lunges with dumbbells: four sets of 10-12 times.
Day 3:
On the third day of training, take a break, rest.
Day 4:
1. Press. 3 to 30;
2. Push-ups. 3 to 15;
3. Plank - emphasis lying. 1.5 minutes;
4. Lifting dumbbells for biceps: do 4 sets of 10-12 times.
Day 5:
On the fifth day of training, take a break, rest.
Day 6:
1. Plank - emphasis lying. 1.5 minutes;
2. Calf raises with dumbbells in your hands: do five sets of 20-40 times. If there is enough physical strength, then you can do this exercise with a backpack with a weight, or you can do the exercise on one leg;
3. Raising the legs in a prone position. 3 times 25.
Day 7:
1. Push-ups from the floor: put your feet on the sofa. Do 3 sets of 10 reps. In this case, perform the first approach to failure. The break between sets should be 1 minute;
2. Press. 3 times 20;
3. Dumbbell Squats: Do seven sets of 10-20 reps.
Attention: The break between all the indicated exercises, except for those where the break time is indicated, is three minutes. Be always slim and beautiful, and we will help you with this!
Ecology of life. Fitness and sports: If nature "rewarded" you with an ectomorphic body type, do not despair. On the one hand, a fast metabolism prevents effective weight gain, but with the right approach, these “disadvantages” easily turn into advantages.
Ectomorph
If nature "rewarded" you with an ectomorphic body type, do not despair. On the one hand, a fast metabolism prevents effective weight gain, but with the right approach, these “disadvantages” easily turn into advantages.
The main attention should be paid to basic exercises. Workouts should be intense and last no longer than 45 minutes.
For each muscle group, you need to do 4-6 sets of 6-8 repetitions, this will ensure the maximum possible progress.
It is for an ectomorph that the rule is very important " Bigger doesn't mean better!.
Ectomorph training program:
DAY 1 (legs, shoulders)
Squat 3x8
Leg press or hack squat 3x6-8
Bench press standing from the chest or from behind the head 3x6-8
Seated Dumbbell Press 2x6-8
DAY 2 (rest)
DAY 3 (chest, triceps)
Bench press 3x8
Press on incline bench or push-ups on wide bars 3x6-8 (with weights)
French bench press or standing 3x6-8
Extension of the arms on the block while standing 2x6-8
DAY 4 (rest)
DAY 5 (back, biceps)
Wide grip pull-ups (with weights) 2 max
Deadlift 3x6-8
Bent-over barbell row or 2x8 T-bar row
Lifting the bar for biceps 3x6-8
DAY 6-7 (rest)
Mesomorph
Mesomorphs are most predisposed to power sports. They have naturally developed muscles, a long torso, a wide chest and shoulders, and a low percentage of body fat. They quickly increase strength and gain lean muscle mass, so if you were born a mesomorph, consider yourself very lucky!
You need to train on a three-day split program, since a three-day split is most suitable for building muscle mass.
A feature of training for mesomorphs is that they can include isolating exercises to improve muscle shape when working on mass.
The number of approaches per muscle group is 6-8, the number of repetitions is 8-12.
In one workout, we work out 2-3 muscle groups.
Example training program per mass for mesomorph:
DAY 1 ( back, shoulders)
1. Pull-ups on the bar with weights 2 sets to failure;
2. Deadlift 3x8;
3. Rod thrust in the slope 3x10-12;
4. Bench press from the chest while standing 3x8-10;
5. Lifting dumbbells through the sides 3x12;
6. Lifting dumbbells through the sides in an incline 2x12;
7. Press 5x25.
DAY 2 (rest)
DAY 3 (chest, arms)
1. Bench press 3x10;
2. Dumbbell bench press lying on an inclined bench 3x12;
3. Wiring dumbbells lying on a bench 2x12;
4. Lifting the bar for biceps 4x10;
5. Lifting dumbbells for biceps 3x12;
6. French bench press with a barbell lying on a bench 4x10;
7. Extension of arms on the block down 3x12;
8. Press 5x25.
DAY 4 (rest)
DAY 5 (legs)
1. Squats with a barbell on the shoulders 3x10-12;
2. Leg press 3x8-10;
3. Leg extension on the machine 2x12-15;
4. Bending legs on the machine 3x8-10;
5. Rise sitting / standing on toes 4x12-20;
6. Press 5x25.
DAY 6-7 (rest)
Endomorph
Endomorphs are genetically inclined to be overweight.
They pick up easily excess weight, which is deposited mainly on the abdomen, hips, shoulders and chest.
Therefore, the training of endomorphs has its own significant differences.
You need to train according to a three-day split program.
The program is based on heavy basic exercises that contribute to gaining muscle mass and burning a large number of calories.
The duration of each workout for endomorphs should be in the range of 90-120 minutes, be sure to start with a thorough warm-up and end with a hitch.
Rest between sets is minimal, about 60-90 seconds.
Endomorph training program
DAY 1
1.) Shoulder Squats 4 sets of 12-15 reps.
2.) Leg press lying on the simulator 3 sets of 12 repetitions.
3.) We unbend the legs on the machine 3 sets of 12-15 repetitions.
4.) Bend the legs on the machine 3 sets of 10-12 repetitions.
5.) Standing Barbell Chest Press 4 sets of 10-12 reps.
6.) Overhead Dumbbell Press 3 sets of 12 reps.
7.) 2-3 exercises for the press.
DAY 2 (rest)
DAY 3
1.) Bench press lying on a horizontal bench 4 sets of 10-12 times.
2.) Incline Dumbbell Press 3 sets of 12 reps.
3.) Wiring dumbbells lying on the bench 3 sets of 12 times.
4.) French bench press with EZ bar lying 3 sets 10-12 times.
5.) Extension of the arms down on the block 3 sets of 12 times.
6.) 2-3 exercises for the press.
7.) Jogging, jump rope or other aerobic exercise for 10-12 minutes.
DAY 4 (rest)
DAY 5
1.) Pull-ups on the bar with a wide grip to the chin or chest 4 sets of 8-15 times.
2.) Deadlift 3 sets of 8 reps.
3.) Bent over barbell row 3 sets of 10-12 reps.
4.) T-bar row to the chest in an inclination 3 sets of 8-10 times.
5.) Lifting the barbell for biceps while standing 3 sets of 8-10 reps.
6.) Lifting dumbbells for biceps sitting 3 sets of 10-12 times.
7.) 2-3 exercises for the press.
8.) Jogging, jump rope or other aerobic exercise 10-12 minutes. published
DAY 6-7 (rest)
Success in strength training largely depends on what exercises you do and whether you do them correctly. All exercises are divided into two large groups: basic and insulating. Basic - these are those in which large muscle groups are involved. Their implementation requires great physical exertion of the whole body. That is why basic exercises form the basis of the basics strength training and are the main component of all programs.
Unlike basic exercises, isolation exercises act mainly on one muscle and are auxiliary to basic exercises, providing a good study of a particular muscle (for example, biceps). A typical mistake of many novice fitness athletes is to ignore basic exercises and focus on isolating ones. Although it is for beginners that basic exercises should form the basis of the program, as they develop the muscles of the whole body.
Basic exercises are considered - bench press (dumbbell) lying, squats with a barbell and deadlift. This classic trio can be completed with a variety of heavy pulls, presses, pull-ups, and push-ups. All other exercises are considered isolating. And the optimal strength training will be a combination of base with insulating, with an emphasis on the base.
Polite refusal
Another fundamental principle of strength training is "muscle failure". Without achieving muscle failure, training will not be effective and will not give the result that we are seeking. Muscle failure is a condition in which not one repetition, nor half a repetition, can be performed independently. A tired muscle refuses to obey you. It is to achieve this state that bodybuilders use partner help (for example, with bench presses). The founders of bodybuilding consider muscle failure to be the "trigger" for muscle growth.
Sets and Reps
In strength training, there are the concepts of "sets" and "repetitions". The set is the approach to the projectile. For example, you took dumbbells and bent your arms at the elbows for biceps 15 times. This means that you have done one set (approach) of 15 repetitions. One approach (set) is not enough to work out the muscle, therefore, as a rule, 3-4 sets of 10-15 repetitions are done. The inscription 4 * 15 - means 4 sets of 15 repetitions in each. The combination of working out different muscle groups in one workout is called a split. Split example: Monday: back - rear delta - hamstrings - lower leg; Wednesday: chest - front delta biceps; Friday: quadriceps - middle delta - triceps; etc. Many people prefer to train one muscle group in one day, adding to it only exercises for the press, lower leg and lower back (hyperextension). But for beginners, split is the most correct solution.
Cheat, but don't cheat
In general, exercises in strength training should be done purely without deception (we deceive ourselves), but there is such a situation when some conscious "rounding of corners" helps. For example, you are already tired, but the target muscle group, in your opinion, has not yet received the necessary stimulation. In this case, you can use a slight "cheat" by throwing the projectile up (passing the weak point in the concentric phase) not quite cleanly and thus excluding the weakest muscles from work. In strength training, this is called "cheating" from the English. cheat - "fraud, deceit". So, cheating is used exclusively in the last few repetitions and, precisely, in order to achieve muscle failure. In all other cases, cheating is harmful and traumatic. It is especially not recommended to cheat for those who have not yet learned how to do the exercises correctly, otherwise he will never learn this, and will cheat all his life.
Add peppercorns
If suddenly one day you want to increase the intensity of your workout or get bored with the routine, then at your service is a whole "menu" that will diversify your training life and give a new impetus to your training process.
Reducing rest time between sets. If you had a rest time between sets of 1.5-2 minutes, try first reducing it to 1 minute, and then to 45 seconds. The weight of the weights, of course, should be slightly reduced. Reducing the rest time between sets will reduce the outflow of blood from the trained muscle, which is very good.
In addition to simply reducing the rest time between sets of the same exercise, you can combine the performance of two or more exercises in a series, doing these exercises with little or no rest between them.
Combining two exercises on opposite muscle groups (for example, biceps and triceps) is called superset. When three exercises are combined (in the vast majority of cases - for one muscle group), it turns out triset. There is also giant set, in this case, 4-5 exercises per muscle group are combined. All exercises in the superset - triset - giant set are performed with virtually no rest between them, the pause between the sets themselves increases somewhat, most often it is about 2 minutes.
The purpose of combining several exercises is not only to reduce rest, but also to allow a deeper impact on the target muscle group.
Losing weight
Drop set This is a weight loss set. You start a set with a certain amount of resistance - whether it's free weight or weights in the machine, bring the set to "failure", then reduce the weight by an average of 25% and again, do the set to "failure". This is a classic drop set. If you go further, and further reduce the weight by 20-25%, you get triple drop set. There are even more sophisticated methods, but let's leave them to professionals - let them suffer, but we have enough of that.
Dumbbells or trainers?
Another important question that needs to be answered. What is more preferable: simulators or free weights (dumbbells and barbells)? When practicing with free weights in addition to the target muscle groups, the so-called stabilizing muscles are involved, which "rest" in the simulators. At the same time, the simulators are exceptionally good for isolated exercises, as well as for “finishing” after the basic ones. In addition, the simulators are injury-proof, which makes them indispensable for solo training without an instructor or partner. In summary, we can say that for the "base" - free weights will be more suitable, and for isolation - both free weights and simulators.
Other issues related to strength training, as well as body shaping techniques (reducing the waist and hips, pulling up the priests, breast augmentation, getting rid of fat), training schemes for building up or reducing weight will be detailed on other pages of the magazine website
And. dobrynin
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This training system can be divided into any number of training days, but I believe that 4 days per week per training should be enough for maximum results. This material presents a four-day training plan, designed for 4 weeks.
Here is a typical weekly plan training on this system:
- Day 1: Chest, Biceps and Abs;
- Day 2: Quadriceps, Hamstrings & Calves;
- Day 3: Rest;
- Day 4: Shoulders, Triceps and Abs;
- Day 5: Back, Trapeze and Forearm;
- Day 6: Rest;
- Day 7: Rest or start 1 day;
The basis of HIML-4 training is to rotate 4 different styles of training over the entire 4 weeks:
- 1 Week: a week of heavy weight training. We focus on 5-7 repetitions and basic exercises;
- 2 weeks: a week of intensive training. We focus on negative repetitions, repetitions to complete fatigue and drop sets;
- 3 week: a week with an average load. We focus on exercises with 10-12 repetitions, mixing exercises with free weights with exercises in the simulator;
- 4 week: a week of light exercise. We do isolated exercises for 15-20 repetitions;
Week 1 - "Heavy" week
Do not add exercise on these training days. This week is based on basic exercises, each using the same weight. Do the maximum number of repetitions in each exercise, but not more than 7 and at the same time without complete fatigue. When you have completed 7 repetitions every 4 sets, then increase the weights in the next workout.
Week 2 - Intensive Training
During the second week we train with a limited number of sets, but each set will be very intense. Each set should end with fatigue.
If you do 10 reps in each set of exercises, then next time increase the working weights.
Rest as much as necessary for physical recovery.
Week 3 - Moderate Training
The third week of training is a workout with an increased number of repetitions per set and a slightly higher working weight. Rest between sets - 2-3 minutes. During this week, it is important not to train until you are completely tired. Stop doing a set when you feel that the next repetition may be the last due to fatigue. When you feel like you can do more than 12 reps in each set of an exercise, increase the weight next time.
Week 4 - Light training
The fourth week of the training is a light version of the program of the previous weeks. During this week, we must allow our joints and connective tissues to recover normally from the heavy loads they have received for three weeks. Training should not be to the point of complete fatigue. We end the set when we feel that the next repetition can be the last.
The fourth week workout is high reps and low weight.
