Training program for 4 times a week for weight.

When to practice?

Training 4 times a week is a serious challenge for a beginning athlete. It is important to structure the week in such a way as to fully work out all muscle groups, but at the same time leave time for normal rest of the body and nervous system.

The main principle from which to build is that large muscle groups need 60 to 72 hours to recover. The large groups are the lats and upper back, pecs, buttocks and thighs. Thus, at least 2.5 days must pass between the load of these zones. But small groups recover much faster - from 24 to 48 hours, so biceps, triceps, deltoids and abs can be worked out much more actively, even every other day.

There are three schemes for such classes:

4 workouts in a row, 3 days rest;
2 days – work, 1 day rest, 2 days work and another 2 days rest;
3 workouts in a row, 2 days of rest, 1 lesson, 2 days of fasting.

The most convenient and correct way is training 2 through 1. This scheme is suitable for a full four-day split, since different muscle groups are loaded on training days 1 and 2.

4 or 3 classes in a row also have a right to exist, but only with a competent approach. Here it is important to accurately calculate the speed of recovery of muscle groups in order to be able to work out the body well and not burn out due to constant stress.

A four-day split without rest days is not recommended for beginners. A person who has not played sports before may encounter a number of difficulties when choosing such a program:

constant fatigue;
heavy load on the nervous system;
injuries;
burnout;
slow progress.

In the first two months of training in the gym, it is recommended to choose a three-day basic program to prepare the body for further muscle hypertrophy. If you already have some experience, you can try a four-day program, but you should be prepared for the fact that after 3-4 weeks you will experience a loss of strength.

Reasons for the popularity of the three-day split

For 9 out of 10 average heavyweight athletes who live a fast paced life and find time to maintain good physical shape, a training program for gaining muscle mass 3 times a week is always preferable. It is perfectly balanced because 3 days of training is not too much, but not too little either. At the same time, you can live your life to the fullest and focus on other responsibilities without the risk of becoming a permanent resident of the gym.

You'll find it easy to stick to this program, so you won't miss too many workouts (which is crucial for muscle growth). But the key factor in the productivity of this complex is the ability to select the most optimal combination of the six largest muscle groups for each training day.

This complex is also notable for the fact that a 3-time visit to the hall fits perfectly into the work week. So, you can train your chest and triceps on Monday, your back and biceps on Wednesday, and devote Friday to pumping up your shoulders and legs. See how simple it is. You don't even need to write anything down to remember the sequence.

Basic plan for beginners

Goal : strengthening the core muscles, preparing for further work in the gym.

Purpose : for those who have just come to bodybuilding, or have minimal experience in the gym. The program will help tone your body and improve physical performance. Basic exercises promote fat burning, so the plan is suitable for weight loss.

Features : minimum additional equipment. If you have dumbbells, you can practice at home.

The first day:

twisting;
pushups;
dumbbell press up;
dumbbell chest press;
bent over arms;
plank

Second day:

“diamond” push-ups;
bending the arm over the knee;
bench push-ups for triceps;
press one dumbbell with both hands behind your head;
arm extension with body tilt;
bending one arm while sitting.

The third day:

deadlift;
sumo squat with weight between legs;
Bulgarian lunges with weights;
lunges with walking forward;
pelvic bridge with dumbbells on the stomach;
lowering the heel down while standing on the steppe (for the lower leg muscles).

Fourth day:

dynamic bar;
side plank with a dumbbell in one hand;
raising arms through the sides;
Arnold press;
swing forward;
shrugs.

All exercises are performed 3-4x15 times. The plank should be done in three approaches of one minute each. The weight of dumbbells for beginners is 5-6 kg. The program is very easy, you don’t need to stay on it for long. 10-12 regular workouts are enough and you can move on to the next stage.

Split training program No. 3

Monday: back, triceps

1. Bent-over barbell or – 3.4 sets of 8-10 reps

2. Pull-ups or rows of the upper block to the chest - 3.4 sets of 8-10 repetitions.

3. Pulldown of the upper block with straight arms – 3.4 sets of 8-10 repetitions.

4. Deadlift - 3 sets of 10-12 reps.

5. Bench press with a narrow grip - 3 sets of 8-10 repetitions.

6. Arm extensions on the upper block – 3 sets of 10-12 repetitions.

7. French bench press – 3 sets of 8-10 reps.

Tuesday: legs

1. Back squats – 3 sets of 8-10 reps.

2. Leg press – 3 sets of 8-10 reps.

3. Leg extensions in a sitting machine - 3 sets of 10-12 repetitions.

4. Lying leg curls in the simulator – 3 sets of 10-12 repetitions.

5. Lunges with dumbbells or a barbell - 3 sets of 8 reps.

6. Raising your toes while standing in a machine or sitting – 3 sets of 10-12 repetitions.

Thursday: chest, biceps

1. Bench press on an inclined bench - 3.4 sets of 8-10 repetitions.

2. Flyes with dumbbells on a horizontal bench - 3.4 sets of 8-10 repetitions.

3. Dips (emphasis on the pectoral muscles) – 3.4 sets of 8-10 repetitions.

4. Crossover crossover – 3 sets of 10-12 reps.

5. Alternating lifting of dumbbells for biceps - 3 sets of 8-10 repetitions.

6. Lifting the barbell for biceps on a Scott bench – 3 sets of 8-10 repetitions.

7. Concentrated dumbbell lift while sitting with emphasis on the thigh - 3 sets of 8-10 repetitions with each hand.

Friday: shoulders

1. Barbell presses from the chest (or from behind the head) while sitting in a Smith machine - 3 sets of 8-10 repetitions.

2. Pulling the barbell or lower block to the chin with a wide grip – 3 sets of 8-10 repetitions

3. Side dumbbell raises while standing – 3 sets of 10-12 reps.

4. Standing bent-over raises with dumbbells – 3 sets of 10-12 repetitions.

5. Face row - 3 sets of 10-12 reps.

Supersets for intermediate levels

Goal : development of all muscles, fat burning, muscle mass gain, stimulation of muscle hypertrophy, increasing endurance and strength.

Duration : 2-4 months. Then you can add other exercises, or switch to a classic four-day split in the gym.

Features : working out one muscle group with two different exercises at once, which are performed without rest. All exercises come in blocks of two, they should be done sequentially and without stopping for the required number of approaches. Then rest for up to three minutes and move on to the next block.

Number of repetitions and approaches : different for each exercise. If physical fitness allows, it is recommended to increase the number of approaches for better progress.

First workout of the week – abs and lower body:

lifting the legs to the chest, on the horizontal bar + abdominal crunches – 3x20;
squat with a barbell (30 kg or more) + lunges (weight from 7 kg in each hand) – 4x10;
deadlift + plie squat with a weight of 10 kg in hands – 5x10.

Second lesson – working out the chest and back:

Pull-ups on the horizontal bar + bent-over T-bar row to the belt – 3x12;
classic push-ups + work in the butterfly simulator – 3x15;
row of one dumbbell to the chest with an inclined body + lying pullover – 4x10.

Thursday – arm exercises:

pull-ups on the horizontal bar with a reverse grip + bending of two arms from a horizontal block – 3x15;
“diamond” push-ups + triceps press – 4x10;
bending the arm over the knee + extension of the arms from the upper block – 4x12.

Friday – development of the muscles of the shoulder girdle and abs:

plank + lying up – 3x10 (plank – 3 sets of 90 seconds);
arm press up in the simulator + crossover raises – 4x15;
standing chest press + barbell row – 4x8.

In this regard, Wednesday, Saturday and Sunday are days of rest. All exercises are performed quite simply, training takes no more than 60 minutes. The main condition is the absence of rest between sets in pairs.

Program description

The weight gain training program is designed for athletes of average training level who:

We have achieved our first successes and are confident that we know how to build muscle.
Mastered the correct technique for performing basic compound movements.
They know how to create an effective diet for gaining muscle mass.

Overload.

For muscle building, the overload factor is of enormous importance. Bring each set to the maximum number of repetitions and end it at the moment when the technique begins to limp, or when you realize that muscle failure awaits you on the very next repetition. Don't train to failure. The goal is to speed up mass gain, and not deplete the body and central nervous system.

Increase the weight on each exercise as often as possible, but only when it makes sense. I recommend using the same weight for each set of an individual exercise, and when you can confidently complete the planned number of repetitions in all sets, increase the load.

Rep range.

The rep range is just a guideline. It's okay if you go overboard or stop at the lower end of your range from time to time. Again, the deciding factor is overload. Rep ranges are just a tool.

5 minute burns.

There are 5-minute burning sessions for each part of the body. These approaches are particularly cruel. Use a weight that allows you to do about 12-15 reps. In 5 minutes, do as many reps as you can with this weight, resting as needed. The pauses should be short - catch your breath, regain some strength, and continue to increase the rep count.

5-minute burnout sets are not performed to the intended number of sets and repetitions. The task is to completely exhaust the already tired muscles. Don't worry (you don't even have to count) about the number of sets and repetitions. Instead, try to do as many reps as possible, resting just long enough to avoid collapsing from fatigue.

Weekly training program for men

With this course you can pump up at home, but within reason.

Great results can only be obtained from strength training in addition to using high-energy nutrition, for example, bodybuilding is based on this.

By choosing such a program, you are on the right track in keeping your body in shape.

Young bodybuilders also take their first steps with such a program, because many are confused by their inexperience and lack of preparation before visiting the gym.

There are as many training programs at home as there are original exercises for gyms.

So we will give further examples of several trainings in different directions.

Physical program “7 days”

The main fundamental of strength training such as this, bodybuilding, fitness, etc. – systematic execution and correct technique.

To complete the exercises below you will need:

Stool.
Horizontal bar (mostly it is installed in a wide doorway).
Collapsible dumbbells.

Before any workout or intended physical activity on the body, cardio training is required, taking no more than 10 minutes. It will help stretch your muscles and joints and prepare them for training.

Day 1-2. Legs and chest

Lying on your back, we do crunches. 3 sets of 15 times, interval 1 min.
Lunges forward with dumbbells in hands. 4 sets of 10 times, interval 1 min.
Push-ups from the floor surface. 4 sets of 12 times, interval 1 min.
Squats with dumbbells. 4 sets of 12 times, interval 1 min.
Pullover. This exercise is done at home while lying on a stool instead of a weight bench, with dumbbells in your hands. 3 sets of 10 times, interval 1 min.

The entire strength training program for men is divided into 3 subgroups of exercises, performed several days in a row and in a circle, i.e. We perform the first block without overload for 2 days.

Day 3-4. Arms and back

Twisting in a horizontal position. Again 3 sets of 15 times, interval 1 minute.
Flexion and extension of arms with a barbell. Perform while standing 4 sets of 8 times with an interval of 1 minute.
Wide grip pull-up. It is recommended to perform 3 sets of 15 repetitions by the head with an interval of 1 minute.

We also perform the exercises for 2 days.

Day 5-7. Shoulders and back

Dumbbell press in a sitting position. 4 sets of 8 times.
Dumbbell row to the chin. 4 sets of 10 times.
Row of one dumbbell in a 90 degree incline position. 2 sets with each hand, 8 times each.
Shrugs with dumbbells in a standing position. 3 sets of 15 times.

The interval between all the above exercises is 1 minute.

To correctly perform an exercise you are unfamiliar with, you can watch a video with detailed instructions.

Home fitness for men

Many young guys, seeing a picture of a beautiful male body, are looking for ways to hone their body.

With the help of fitness exercises, such issues can be easily resolved and forgotten, but for the desired result, a lot of sweat will be required.

For a set of exercises in a weekly fitness training program for men, you should not purchase massive exercise equipment; first you will need the following:

A horizontal bar that can be attached to a doorway or on a wall.
Dumbbells. For beginners, 5 kilograms is enough for now.
Jump rope.
Sloping board.

As always, before training, both at home and in the gym, you need to do a warm-up. Breaking this rule may result in injury.

To quickly achieve your goal, namely getting a beautiful and healthy body, you should exercise every other day.

Thus, the body has time to strengthen and rest from stress. Before you start exercising, carefully plan all your workouts for the week.

Exercises for different muscle groups:

Biceps and shoulders. Dumbbell rows in a standing or sitting position. 3 sets of 10 times each.
Breast. To pump up your chest, you need to do vertical push-ups, also 3 sets of 10 times.
Stomach. Pump up the press 3 times 15 times.
Legs. Pump up your legs, as in the bodybuilding program - squats 15 times in 3 approaches.

After a few workouts, it is possible to increase the number of approaches +1, but not dramatically.

Don’t forget, there is one main rule in the fitness program - a healthy lifestyle and proper nutrition!

Workout program for weight loss

There are simply an endless number of weight loss programs for men and, most importantly, the demand is not falling.

After all, most modern professions involve sitting at a control panel or computer, which provokes the accumulation of fat, leading to excess weight.

Almost all residential areas have sports complexes, and we will lose weight on these machines.

To get a beautiful and toned body, we only need to have dumbbells and the goal of achieving results.

Day 1

We pump the press on the horizontal bar in a vertical position, holding the bar with our knees. 3 sets of 10 times.
Leg bending in a horizontal position on a bench. 3 sets of 10 times.
Bench push-ups. 3 sets of 10 times.
Vertical dumbbell deadlift. 3 sets of 10 times.

Day 2

Forward lunges using dumbbells.
Leg extension, use a simulator for the exercise.
Horizontal push-ups with a wide grip.
Curling arms with dumbbells.
Deadlift with dumbbells.

Perform all exercises 10 times in 3 approaches.

Day 3

Twisting in a vertical position.
Leg press.
Stepping behind a bench with dumbbells.
Dumbbell flyes in a lying position.
Press.

All exercises should also be performed 10 times in 3 sets. In this mode, train in a circle, but you should take a day off between training.

Bodybuilding style week program

There is no need to sit in the gym to exercise.

To complete the following exercises we will need:

dumbbells;
horizontal bar;
a bench, if absent, can be replaced with a stool.

The basic component of Bodybuilding is a balanced diet, well-chosen nutritional supplements and physical activity. We will look at the exercises for the week.

Day 1. Loading the biceps

Raise the dumbbell to the biceps in a standing position. 25 times and so on for 5-7 visits.
Exercise “hammer” - 25 times / 5 sets.

Dumbbells need to be selected so that you are physically able to perform this exercise in full.

Day 2. Pectoral muscles

Push-ups – 25 times / 7 approaches.
Push-ups with legs on a bench/stool – 25 times/5 sets.
Push-ups – 25 times / 5 sets.

Day 3. Shoulders

Seated dumbbell press – 20 times/6 sets.
Dumbbell lateral raises – 20 reps/5 sets.
Lifting a dumbbell in front of you – 20 times/5 sets.

Day 4. Back

Pull-ups – maximum/5-6 approaches.
Dumbbell rows in the bend of the back 25 times / 6 approaches.
Shrug with dumbbells – 20 times/5-6 approaches.

Day 5. Triceps

Close-grip push-ups – 20 reps/6 sets.
Reverse push-ups from a bench – 30-40 times/4 sets.
Extension of arms alternately with a dumbbell – 20 times/4 sets.

Day 6. Legs

Rhythmic squats with dumbbells 20 times/5 sets.
Dumbbell rows in a standing position - 20 times / 5 sets.

The Bodybuilding training program for men requires rest breaks, so you can do exercises for 2 days and rest on the 3rd.

It is recommended to visit a massage therapist and sauna on weekends.

Bodybuilding, like any strength sport, requires an increase in protein and carbohydrate intake, as well as a maximum reduction in fat intake.

This type of sport should be practiced in more depth in a specialized “bodybuilders” club, so they will help you create a diet and choose the optimally healthy program based on the parameters of your external data.

Remember, regardless of the program, be it bodybuilding or fitness, muscle growth occurs during rest, not training.

This means you need to rest and sleep at least 8 hours a day.

Don't forget: Proper balanced nutrition is the key to your success!