The best four-day split training program for gaining muscle mass. Bodybuilding training programs Mass training 4 days a week

The training program proposed in the article is aimed at increasing muscle mass as much as possible in 8 - 10 weeks.

Training split.

• Monday– chest/triceps
• Tuesday– back/biceps
• Wednesday- rest
• Thursday– shoulders/forearms
• Friday– Legs/abs
• Saturday Sunday- rest

About the program.

This is a simple, but very effective training program designed for 4 days of training per week to maximize muscle growth over a period of 8 to 10 weeks.

Each muscle group is worked out once a week, mainly with basic (multi-joint) exercises.

To maximize the benefits of this program, it is recommended to take high-calorie at least 5 times a day + additional nutritional supplements, multivitamins, amino acids and whey protein in addition to protein foods.

For exercises, use the highest possible weight that you can perform for the specified number of repetitions, but try to avoid muscle failure.

The program may seem simple, but it is not recommended for beginners. The level of preparation for completing the program is intermediate (at least a year of continuous training with iron) or advanced (at least three/five years)

Many who worked on this program noted that even cutting back on carbohydrate foods for a certain period does not slow down muscle growth at all.

Many were also skeptical about the number of approaches and selection of exercises for the mass gain program. However, having completed it according to the prescribed plan, we also noticed results in terms of recruitment.

Of course, you can change some exercises in the complex for similar ones or perform the last isolated set with a large number of repetitions - it’s up to you, but I recommend sticking to the prescribed plan.

• Equipment used in the program: mainly barbells and dumbbells.
• The target audience: men and women.
• Program type: split

Mass training program 4 days a week.

1. Before starting each workout, do a general warm-up on cardio equipment, 5 minutes at an average pace.

2. At the end of each workout, a cool-down (stretching the muscle groups being trained)

3. Rest between sets - 45 seconds, between exercises up to 5 minutes.

MONDAY (chest, triceps)

2. – 3 sets of 10 repetitions.

3. – 3 sets of 10 repetitions.

4. – 3 sets of 10 repetitions.

5. - 2 sets of 10 repetitions (alternate every week)

Numerous visits to bodybuilding-related sites convince me that one of the most relevant topics and the subject of active discussions on them is questions rapid weight gain and muscle growth, which concern not only beginners, but also quite seasoned athletes. Although this is not surprising - it’s worth looking at yourself from the outside in those days when our main tasks were exclusively building huge muscles, gaining maximum mass, adding volume to the biceps, expressiveness of the chest or width of the back.

Reading articles about weight gain found on the Internet, I came to the conclusion that there is catastrophically little high-quality information on this topic on the Internet, one might even say that there is none at all, well, maybe, with the exception of only some very simple truths, and even then, unfortunately, not all of them. Having come across similar questions on the Internet more than once about the same beginners in bodybuilding, I decided to write a series of articles in which I planned to include detailed materials on the training program, nutrition, and sports supplements. Today we will talk about a training program aimed at effectively gaining muscle mass.

Let's touch on the fundamental truths, without which high-quality muscle building is impossible:

• It is necessary to do a warm-up before the main workout, which includes heavy weight gain. The athlete must warm up well so that his joints and ligaments have time to warm up, and for this I would recommend that the athlete use a walking machine, running at an average pace for ten minutes will prepare the body for subsequent heavy exercises. Then you need stretching, aimed specifically at those areas of the body that are most “problematic” for you, for example, elbows or shoulders - these are the ones that need to be carefully and thoroughly kneaded first.
• Before each main working set, you need to do one or two warm-up approaches, using light weight, which should be about 40-50 percent of the worker's weight. Warm-up sets allow the athlete to also get a feel for this exercise.
• Don't go to the gym for too long– intensive work for an hour is quite enough. And remember a simple truth: In training, the main thing is not its duration, but only the intensity.
• The end of the workout should be a short cool-down to stretch the muscles and joints.. A good option is swimming in the pool.
• During mass training, you should not be distracted by extraneous matters.. The observed pictures of what often happens in the gym are depressing: someone is enthusiastically talking on the phone, someone is playing with a new toy in their iPhone, someone is talking to a neighbor and the like. That is, people who train do not understand why they came here and waste time in the gym, allotted specifically for training, and then receive, as a natural result of this, the absence of any, even small, progress in bodybuilding. Make it a rule: since you came to the gym to train and your goal is to gain weight, then train without being distracted by extraneous matters or absolutely anything else.
• The key to success- this is to work in a working approach until the very last repetition, performing it too. It is the last one or two repetitions, done through overcoming, that become the most effective in the training process and it is thanks to them that muscle mass is effectively built up.
• It is necessary to adhere to a nutritious diet, on which success in bodybuilding is half dependent. I can subscribe to every word I say and responsibly declare that without high-quality nutrition, weight gain is impossible and you will never be able to build decent muscles. My next article will be devoted to this - it will be convenient for you to follow the news using the newsletters of this blog.
• Adequate rest before the next workout is also important.. Don’t be surprised or scared now - the goal of bodybuilding training is precisely to injure muscle fibers, however, in the safe sense of the word - during heavy loads, our muscle tissue receives microtraumas, which the body then strives to heal and due to this, tissue growth occurs. So, for this restoration of muscle fiber, the body needs several days and therefore daily training is absolutely contraindicated for the average bodybuilder.

In this list, I have listed the rules that should be followed during training aimed at gaining mass. Now you can proceed directly to the training program itself.

You will have to exercise three times a week: on Monday, Wednesday, Friday, or Tuesday, Thursday, Saturday - whatever is convenient for you, and here the main condition is a mandatory break between workouts of at least one day.

As a rule, athletes separate the chest, legs, shoulders, triceps and biceps into separate muscle groups and, accordingly, each of our workouts will focus on pumping a specific muscle group.

Three day training

Monday: work on the abdominal muscles, chest and triceps

The exercises in this workout are aimed at pumping up the pectoral muscles and triceps. First, five approaches are performed, the goal of which is abs. To do this, take any exercise to work the abdominal muscles. In any case, pumping the pectoral muscles is also associated with working the triceps (triceps muscle). The triceps are fully worked through bench press and incline press.

• . Two warm-up sets are followed by four working sets of 8-12 repetitions. This exercise most effectively works the pectoral muscles, increasing their volume and mass.
• After one warm-up, four working sets of 8-12 repetitions follow. In addition to gaining muscle mass, this exercise allows you to give your muscles a beautiful definition and a good athletic shape.
• After the first warm-up, four working sets of 8-12 repetitions are performed. When doing presses, don't forget about your partner! The exercise is effective for working the triceps and inner pectoral muscles.
• in four sets of 8-12 repetitions, but only after mandatory warming up of the muscles of the shoulder joint to reduce the risk of shoulder injury. This exercise perfectly works the muscles of the upper chest.
• in four sets with the maximum possible number of repetitions in each approach. This exercise is an excellent workout not only for the triceps, but also for the entire shoulder girdle.

What was done: The exercises allowed us, first of all, to pump up the pectoral muscles through a heavy load - bench press, and thereby we launched the mechanism of their growth, and also worked on their shape. All triceps bundles have been fully worked out to stimulate its effective growth. After such training, you need a cool-down and the best option here is the pool - swim for your health for 10-20 minutes.

Wednesday: back and biceps work

This workout is aimed at the back muscles, which should become wider and more powerful as a result, as well as pumping up our beloved biceps. Don’t forget about the mandatory warm-up before training and five sets of abdominal exercises.

• – perform five approaches for the maximum number of times. If you can’t do pull-ups, you can use a pull-up simulator or a block exercise machine with the handle pulled to your chest. But my advice is this: since there is nothing better for the back muscles than pull-ups, try not to use exercise machines, but do pull-ups in the classic way - on the bar and believe me, it works much more effectively.
• , doing four sets of 8-12 reps after two warm-ups. This is the most effective exercise for biceps.
• 8-12 times. The deadlift is a basic and highly effective exercise for both the back muscles and the whole body - in the process of performing it, a large amount of anabolic hormones are produced that stimulate muscle growth. A prerequisite is a thorough warm-up of the back before deadlifting, especially the lumbar region, in order to avoid injury during the exercise.
• in four sets, sitting, 8-12 repetitions. This exercise perfectly shapes the biceps, emphasizing its relief and increasing its height.
• . After one warm-up, perform four sets of 8-12 repetitions. The exercise effectively outlines the back muscles, giving them a beautiful shape.

What was done: Thanks to pull-ups and deadlifts, the muscle growth mechanism was launched, all the back muscles were worked to the maximum, which will now make it grow. Pumped up your biceps with the most effective exercises. Now it's time to cool down and stretch.

Friday: shoulder and leg work

The emphasis of this workout, the squat with a barbell on the shoulders, is on the entire surface of the leg muscles. We will also pump up the shoulder girdle.

• in four working sets of 8-12 repetitions after completing two warm-up ones. Before training, it is necessary to thoroughly stretch the shoulder joints, given that the shoulder is the most vulnerable place in the bodybuilder’s body in terms of injury.
• . The squat is a heavy arsenal exercise and there is nothing heavier than it. And here, more than anywhere else, the athlete must be as concentrated as possible and have perfect technique. Before performing this exercise, it is necessary to especially thoroughly knead the knee joints, ankles and lumbar spine. Having completed all four approaches and giving maximum effort, the athlete feels a real pumping. After performing just one squat during a leg workout, I usually have no energy left for anything else.
• in four working sets of 8-12 repetitions after three warm-up. When performing this exercise, there is also a high risk of injury to the shoulder joint. It is necessary to perform lifts of the barbell behind your head with maximum concentration, without jerking, and always in the presence of a trainer or someone who can put the barbell on the rack after completing the exercise.

What has been done

The training worked on the leg muscles and gave a good impetus to their growth. The shoulder muscles also worked. Now we move on to cool down and stretching.

So, here I have given the entire weekly training cycle that works to gain muscle mass. An athlete can devote at most two to three months to it, and then he must make radical changes. This is done so that the body does not have time to get used to and adapt to monotonous loads. In my next articles, I will talk about and provide an overview of types acceptable to an athlete that help gain muscle mass.

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 familiarize yourself with a large number of research results on the functioning of the endocrine system under the influence of physical activity. Now we will talk about the most important hormones that affect the progress of weight gain.

The rate of male hormone production is influenced by a number of factors, but athletes can influence this through their exercise choices. 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

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.

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.

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 weight 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 jerking.
• 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 the training - developing the chest muscles and triceps

• Bench presses - 4 sets with 6-8 repetitions each.
• Incline dumbbell presses - 4 sets with 8 repetitions 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, 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:

Is there a ready-made training program for mass training 4 times a week? Yes, there is such a program. It is designed for 10 weeks, after which the program should be changed and switched to regular training, and after 6-12 weeks of regular training, you can use this system again.

Essence of the method

The proposed program is complex and effective, designed for well-prepared athletes. For beginners, it may seem difficult, but you can try, and then navigate according to your condition. If after 2-3 workouts you feel very tired and have to do a couple of lighter sessions, don’t worry. This is quite normal, since after intense exercise, muscle recovery does not occur immediately. Work in harmony with your body, because without recovery it is impossible to gain weight. If you need a couple of lighter exercises, then do them, don’t overexert yourself. Those who are starting from scratch should not follow the proposed program; it will not bring such people great achievements. In the first 3 weeks of training, beginners should only strive to get in shape. No specialized training should be carried out before your body is ready for sports. This recommendation is supported by research in this area.

Special exercises

Exercises for gaining muscle mass of this complex are interesting because it contains the “pyramid” principle: 12-10-8 repetitions. The fewer repetitions, the more weight you take. At the beginning of the “pyramid”, you should perform 2 warm-up exercises 15-20 times with light weight.

The training is based on basic exercises. Rest days are Wednesday, Saturday, Sunday. You can create your own schedule by determining the four days that suit you to work. Nutrition during this workout should be enhanced, and there should be at least 5 meals per day. You have to really eat a lot.

Training schedule:

1. 1. Monday - chest and triceps.
2. 2. Tuesday - back and biceps.
3. 3. Wednesday is a day off.
4. 4. Thursday - shoulders and forearms.
5. 5. Friday - legs.
6. 6. Saturday is a day off.
7. 7. Sunday is a day off.

Monday (chest and triceps)
Exercises	Approaches	Number of exercises
Breast
Bench press in horizontal position	4	10, 8, 8, 6
Bench press on an incline bench at an angle of 30-45 degrees	3	8, 8, 6
Bench press on an incline bench, head down, angle 30-45 degrees	3	8, 8, 6
Dumbbell fly in 3 previous positions	2	10
"Pullover"	2	8
Triceps
Extension of arms on a block device for triceps. This exercise will be more effective if you grab the straps instead of the handle of the machine. You should lower your arms down, then spread them out to the sides, this way you will work all 3 heads of the triceps.	4	10, 8, 8, 6
Triceps push-up with a narrow emphasis	3	10
Reverse push-ups	3	8
Tuesday (back and biceps)
Exercises	Approaches	Number of exercises
Back
Pull-ups	2	8
Bent-over dumbbell chest row	3	8
Pulldown on a block device to the belt	2	8
Bent over barbell row, wide grip	2	8
Wide grip overhead row on a vertical pulley device	3	10, 10, 8
Biceps
Standing biceps curl	3	8, 8, 6
Curling arms on a scott bench	3	8, 8, 6
Bent-over arm curl	2	12-14
Concentrated biceps curl	2	10

Thursday (shoulders and forearms)
Exercises	Approaches	Number of exercises
Shoulders
Seated barbell press	3	10
Bent-over dumbbell raises	3	8-10
"Shwung" (military press) standing barbells	4	10
Standing dumbbell lateral raises	2	10
Shrags with dumbbells	2	10
Barbell row to the chin	2	10
Forearm
Wrist curl with barbell behind back	4	10
Barbell Wrist Curl	4	10
Friday (legs)
Exercises	Approaches	Number of exercises
Upper legs
Squats	5	10, 8, 8, 6, 4
Leg extension on the machine (front of the thigh)	3	12
Leg curl on a lying machine (back of the thigh)	3	12
Caviar
Calf raises on a special block machine or with a barbell	4	12
Alternating calf raises with dumbbells	2	12

Nutrition rules

Here the recommendation was given to eat a lot, but strictly following the diet. There is no need to gain fat, it is not the same as muscle. Lean more on meat and cottage cheese, these products contain protein and amino acids necessary for muscle growth. Beef is especially useful for gaining muscle mass; rabbit is also very nutritious, although it is a lean meat.

The best fish to use are pollock, carp, and herring. The latter is not only rich in amino acids, but also helps remove cholesterol from the body. This is very important for a bodybuilder, since the special diet of a bodybuilder involves a high intake of cholesterol. This is one of its negative features. Tuna is rich in protein and contains Omega-3 fats, which protect the heart during exercise. Hard cheese is rich in amino acids. Therefore, these products must be in your diet. And also eat rye and bran bread.

Do not eat pickled or smoked foods. They are generally harmful to everyone.

Feel free to include oatmeal and various cereals (except semolina) in your menu. Dried apricots contain a lot of potassium, which stimulates muscle growth. This product also contains vitamin C, which strengthens the walls of blood vessels. This is very important because sport puts a lot of stress on the heart. Kiwi is generally an athlete's favorite fruit. Apples are rich in easily digestible carbohydrates. Therefore, all these fruits should be on your table. To enhance the effect of your workouts, drink protein shakes.

But remember that when you consume large amounts of protein, the body uses more calcium, so you need to include sources of calcium in your diet. Otherwise, the body will begin to “wash out” the amount of calcium it needs from the bones, and this increases the risk of various injuries during exercise. Sources of calcium are cottage cheese, feta cheese, yoghurts, and flaxseed oil. If you follow these recommendations, this complex will be especially effective.