Four day split - this is a training program for tre-na-zher-no-go for-la, pre-appointed-for-chen-naya for na-bo-ra we-muscle mass and increase-li-che-si -lo-out for-ka-for-te-lei at-le-ta. Che-you-reh-day-split can-gut-use-on-l-zo-vat at-le-you-of-the-th level of under-go-tov-ki, but pro-r-ram- ma and her goals will be once-whether-cha-t-sya. Na-chi-na-yu-at-le-you, someone already passed a sub-go-to-ve-tel-ny stage in 2-3 months, pe- re-ho-dya on the sys-te-mu split, can-gut-on-l-zo-va-t-sya this pro-g-ram-mine, so that tre-no-ro-vat all your we-shech-nye and not-we-shech-nye ka-che-s-t-va in sos-i-nii super-com-pen-sa-tion . At-le-you-of-the-middle-level of under-go-to-ki can-gut-use-by-l-zo-wat four-you-reh-day split for on-bo-ra ma- sy and increase-li-che-niya forces-of-for-the-lei of large muscle-muscle groups, one-new-re-men-but you-de-lyaya tre-ni -ro-voch-ny day under tre-ni-ditch-ku shoulders and arms. At-le-you prod-vi-well-of-the-th level can-gut use-by-l-zo-vat split at 4-you-re of the day for special-a-li-za-tion on any-be-we-shech-noy group-ne.
A four-day split has a number of advantages, pos-in-la-u-s-chih demons-pre-five-s-t-veins-but increase the volume of each tre-ni-ditch and provide -chi-va-yu-shchih-possibility of using such prog-res-siv-ny methods of training as stretch ching . Not-dos-ta-current about-g-ram-we are that it comes to spend more time and more forces on it, including it makes sense that to-ho-dit to her comes-ho-dit-sya even more from-vet-s-t-ven-but than to three-day-no-mu sleep-to , pos-to-l-ku, if at-let will be on-ru-shat di-e-tu, sleep, or, all the more, pos-in-lit se-be you-drink, then he doesn’t-ne-et-re-es-sta-but-vi-t-x to the next tre-no-ditch. As a trace-s-t-vie, co-be-t-sya graph, come-to-do a step back, reduce-press on-g-ruz-ku and pre-at-no- mother a whole series of measures just for the sake of getting back into the ranks. In a way, before joining this program, you need to answer yourself to the question, to-to-to-l-ko You go-you use it-on-l-zo-vat!
Four day split for beginners
The option for beginners is a split, dividing the body into the upper and lower parts, when at-years in one tre-no-ro-voch day -no-ru-et no-gi, and in the second, everything is os-ta-l-noe. Why, then, why are you-re-day-split, if there are only two tre-ni-ditches? The point is that tre-no-ro-va-t-sya at-years should be 4 times in no-de-lu: in no-del-nick, Tuesday-nick, Thursday verg and Friday. In the first 2 days, at-let is used-by-l-zu-et mak-si-mal-but possible working weight, tre-no-ru-yas to from-ka-for , on-g-ru-zhaya muscles and sti-mu-li-ruya their hyper-t-ro-fiyu. Two pos-le-du-yu-shchie tre-ni-ditch-ki at-years is-on-l-zu-et 50% of their ra-bo-chih weights, just pro-ka -chi-vaya muscles, in order to pour them with blood-view and help them quickly-t-ree-re-st-but-vi-t-sya, at the same time, tre-ni-ru-yut - energy-ge-ti-ches-kie functions of the muscles, which will allow in the future to use volumetric training.
Rules: at the beginning of the workout 10 minutes warm-ups , after something, at-years, it comes to tre-ning-gu, someone should not last more than 45 minutes, in- e-to-mu from-dy-hat between-du under-ho-yes-mi need-but 1 mi-well-tu. During the tre-ni-ditch-ki obligatory-for-tel-but drink the water, maybe sweet, but without gas. Re-ko-men-du-et-sya drink water with liquid-ki-mi ami-no-sour-lo-ta-mi, or eat during tre-ni-ditch-ki sho-ko- the way that it will be under-pi-you-vat your muscles with energy. The duration of the program is 4 months.
Beginner Program
First workout - legs
Squats
Front Squats – 4 sets of 12 reps
leg press
Romanian deadlift - 5 sets of 12 reps
Calf raises - 4 sets of 30 reps
Second workout - upper body
Incline Press - 5 sets of 12 reps
Dips – 3 sets of 10 reps
Wide grip pull-ups - 5 sets max
Barbell Row – 3 sets of 12 reps
Barbell row to the chin - 3 sets of 12 reps
Hyperextension - 4 sets of 15 reps
Four day splitfor intermediate athletes
This version of the four-day split is designed for athletes who are able to reap at least their own weight for 1-2 reps, sit down and you-half-thread of a hundred-but-vuyu traction by 130% of your own-with-t-vein-no-th weight. Duration of for-ny-ty in tre-on-zher-nom for-le from 4 months, that is, at-years should already be able to right-vil-but you-half-take ex-razh-non-niya, feel-with-t-in-vat muscles and, most importantly, have adapt-ti-ro-van-nye to power-training ditch-kam connections and sus-ta-you. Pro-g-ram-ma pre-naz-na-che-na for na-ra-schi-va-niya we-shchech-noy mass-sy and increase-li-che-niya power-lo-out -for-the-lei, the program-ram-ma lasts 5 months, after-le-go not-about-ho-di-mo from-breathe 2 not-de-li and 2 -3 months for-no-ma-t-sya in a more easy pam-pin-go-th style.
Rules: at the beginning of the workout, a warm-up of 10 minutes, before each exercise-no-no-eat 3 times-mi-night sub-ho-yes, some-ry on-chi-on-yut -sya from the empty neck, then at-let becomes 50% of the working weight, 75% and you-half-take exercise. The duration of the trip-ni-ditch-ki is 60 minutes, from-breath between under-ho-da-mi is 60 seconds, in basic exercises-no-no -yah, some-rye you-half-nya-yut-sya for 5 rep-to-re-ny, 120 seconds. During the tre-ni-ditch-ki obya-for-te-l-but you need to drink water, with time-ba-in-len-us-mi in it liquid-ki-mi-ami-no -sour-lo-ta-mi, pre-h-ti-tel-but BCAA. If you are still not a party to a dispute-tiv-no-go pi-ta-niya, then, yes, add water with honey.
Intermediate Program
Monday - legs
Barbell Squats – 5 sets of 5 reps
Leg Press - 5 sets of 15 reps
Romanian deadlift - 5 sets of 12 reps
Superset (2 exercises):
Leg Extensions – 4 sets of 15 reps
Leg curls - 4 sets of 15 reps
Calf raises - 4 sets of 30 reps
Tuesday - chest
Power Press – 5 sets of 5 reps
Incline Dumbbell Press - 4 sets of 10 reps
Dips – 4 sets of 8 reps
Crossover Raise – 4 sets of 12 reps
Hanging leg raises - 5 sets max
Wednesday and Thursday - rest
Friday - Back
Deadlift – 5 sets of 5 reps
Wide grip pull-ups - 5 sets max
Dumbbell row – 5 sets of 12 reps
Lower pulldown - 5 sets of 15 reps
Shrugs - 4 sets of 20 reps
Four day split for advanced
Advanced athletes who have already built up muscle-muscle mass, the experience of tre-ni-ro-wok is for some half-or-ra-two years, but for some, from-s- ta-yut ka-what-no-whether we-cheek-groups, can-gut-use a four-day split for something, whatever -li-ro-vat is from-with-ta-va-nie. It should be noted that spe-tsi-a-li-for-tion is a way to give on-g-ruz-ku to the target we-shech-ny groups in damage to all the rest of the os-tal-nym, s-kol-ku re-sur-owls for the restoration of the new-le-niya at the or-ga-niz-ma not without-limit-no-no-no- honestly. At-years should-wife-ho-ro-sho in a mother-to-mouth way and feel-with-t-in-vo-vat your body, knowing what kind of-g-ruz-ku it is able to -accept and re-re-var-rit, otherwise-che, at-let just for-go-nit yourself in re-re-tre-ni-ro-vanity, po-e- then-mu na-chi-na-yu-shchim at-le-there is-pol-zo-vat program-ram-we with special-qi-a-li-za-tion for-p-re-sche-but .
Training programs: specialization on the legs, specialization on the back, specialization on the chest, specialization on the shoulders and sp-qi-a-li-za-tion on ru-ki. Remember that special-a-li-za-tion is only a stage of training, someone should not last up to 3-4 me-xia-tsev, drive yourself into re-re-tre-ni-ro-van-ness -le-nii, about-go-nit be-gu-shche-go, knocking-she-go-sya out of the way!
For experienced athletes who have been bodybuilding for more than one year, it is much harder to build mass. Athletes who started training quite recently, two sessions a week are enough and they are seeing noticeable progress. In experienced bodybuilders, after many years of loading the muscles, they are already accustomed to various loads and somehow, as part of regular training, it is very problematic to increase their volume. Therefore, two workouts for experienced athletes are no longer enough, just as two splits and full body workouts are not enough. In this regard, three- or four-day splits are more suitable for such athletes, otherwise it will not be possible to work out and strain muscle groups. This article aims to inform how to apply the four-day splits showing good results with an increase in muscle mass of experienced bodybuilders.
A four-day split is a follow-up option when a three-split system no longer produces the desired results. Such a training system will allow you to load most of the muscles in 4 active classes during the week. Among other things, there are also options for four-day training schemes for increasing mass, depending on the nature of the movements. In this case, it makes sense to consider the most effective of them.
The main principles of compiling four-day splits
For 4 training days during the week, you need to load the 5 main and most responsible muscle groups- legs, back, shoulders and arms. Since there are 5 muscle groups, and only 4 workouts, one of these groups is distributed among other muscle groups, for example, arms - biceps and triceps, shoulders - front, back and middle beams are loaded with more voluminous muscles. A four-day split per mass is based on a seven- or eight-day period. The seven-day period prefers the following pattern - 2+1+2+2. In other words, classes start with 2 days of training, then 1 day of recovery, after that again a couple of days of training and 2 days of recovery. The eight-day cycle has the following scheme - 2 + 2 + 2 + 2.
This is practically the previous program, but with the addition of one additional day for rest. Simply put, for every 2 days of activity, there are 2 days of rest.
When performing exercises, they are carried out, as a rule, exclusively basic movements because they have the highest returns. Each exercise is repeated 3-4 times and for each time 8 to 12 movements are performed.
Four-day split for mass
Option number 1 (arms are broken into biceps and triceps)
- Day one - chest muscles and biceps are being worked out.
- Day two - legs are trained.
- The third day is a day of rest.
- Day four - the back and triceps are being worked out.
- Day five - the main focus is on the load of the deltoid muscles.
- Day six and seven - rest.
Option number 2 (deltoid muscles are distributed into bundles)
- The first day - the back and rear bundles of the deltoid muscles are trained.
- The second workout - the chest muscles are loaded, as well as the front and middle bundles of the deltas.
- The third day is a day of rest.
- The fourth workout is the study of the legs.
- Fifth workout - biceps and triceps are trained.
- The sixth day and the seventh are recovery days.
These two options are suitable for effective workouts and each of the athletes can choose any of the proposed. But that doesn't mean there can't be other options. Each athlete should have their own training plan, taking into account their physical capabilities. If it is difficult to create a training program yourself, then you can seek help from professional athletes or a coach.
In the process of training, it is desirable to carry out the following movements:
- For legs - barbell squats, leg presses, deadlifts, extensions and flexions in simulators, calf raises for standing and sitting legs.
- For the back - pull-ups, barbell rows in an incline, traction of the upper and lower blocks in the simulator, dumbbell traction in an incline, hyperextensions.
- For chest - bench press and dumbbells on a horizontal and inclined bench, breeding dumbbells on a bench or bringing arms together in a simulator, a crossover, a pullover for the chest.
- For deltas - standing barbell press, seated dumbbell press, barbell row to the chin wide grip, swings with dumbbells in an incline and standing, lifting dumbbells in front of you.
- For hands - push-ups on the uneven bars, bench press with a narrow grip, french press, triceps extension in the simulator, narrow grip pull-ups, standing barbell curls, bicep hammers, concentrated bicep curls.
Such exercises must be present in any program. Workouts should last no more than 1 hour, and no more than 10 different movements should be planned in each workout.
There is hope that one of the proposed schemes for a four-day split for mass will certainly be adopted by one of the athletes, if there is no desire to sit and think about the training program.
The training program must clearly correspond to the goal that the athlete has set for himself. When gaining mass, one principle is used, and when losing weight, another.
It is important to take into account all the features, otherwise you will not be able to achieve a result.
Daily workouts are very exhausting. Not everyone will be able to withstand such a regime, and such an amount of free time is also not always available. 3-4 sessions per week will be enough to work out the whole body completely and provide the body with rest.
All the pros and cons of four-day classes
The three-day split is the most popular type of activity. We know much less about the four-day regimen, however, this option is often used in practice. It has its advantages and disadvantages, which must be taken into account.
The positives include:
- there are 3 free days a week, which is enough for recovery;
- can be conveniently "scattered" different groups muscles by day so that they do not intersect.
The main negative point is that, given the seven-day week, it will not always be possible to arrange a full day off after class. At least once, two training sessions will be held in a row.
You can partially solve this problem by exercising at different times of the day, for example, on Monday daytime workout, and on Tuesday - evening, the remaining two go on Thursday and Saturday. You can also train completely non-overlapping muscles these days.
Variants of complexes of basic exercises
The training program 4 times a week can be different. It all depends on the goal that the athlete sets for himself. For example, if you need to gain muscle mass, then you should divide the muscles into 4 groups and do your part every day, if you need to lose weight, then you can follow the principle of circular exercises and change the program every one to two weeks.
Attention! There are many options for training programs. Each must correspond to a specific task that the athlete sets.
Mass exercises
Mass training must take into account a number of factors, including recovery of the body. If the muscles are not restored, the next workout will only damage them even more, and the situation will not change by the next lesson.
With a four-day plan, you can use the following approach:
Workout 1. Legs. | Perform about 4-5 exercises for 3-4 sets of 6-12 repetitions. These can be squats, leg presses, lunges, leg extensions in the simulator, lifting on toes. |
Workout 2. Chest. | 4-5 chest exercises are needed, for example, bench press, incline press, dumbbell fly, crossover and dips. 3-4 sets for 6-12 reps. |
Workout 3. Back. | 4-5 back exercises, as an option: hyperextensions, deadlift, dumbbell-to-belt row, lower block row and upper block Per head. |
Workout 4. Shoulders and arms. | 2-3 exercises for the shoulders and 2 each for biceps and triceps, for example, standing press, sitting dumbbell press, barbell biceps, dumbbell biceps, reverse push-ups and triceps on the upper block. 3-4 sets for 8-12 reps. |
The training plan may be slightly modified. For example, you can do exercises on the legs and shoulders on the first day, then train your arms, then devote a day to your back and then only move on to the chest. Exercises can also be changed.
Important! From time to time it is useful to carry out power cycles, performing multi-repetition movements. This will give new push to growth muscle mass, will help to cope with stagnation.
Slimming classes
require high energy consumption. Alternatively, you can perform circular exercises, doing several exercises in a row 4 days a week, and then completely change the program. So the plan might be:
- jumping rope, 100 times;
- squats for 15 times;
- bench press 15 times;
- lifting the legs on the press 15 times;
- dumbbell pull to the belt 12 times;
- lifting dumbbells for biceps 12 times;
- french bench press 12 times;
- hyperextension 15 times.
Exercises may be different, as an option to put something closer to aerobic exercise, for example, do burpees, kettlebell swings, jumping push-ups, bench jumps, jump rope, pull-ups and push-ups on the uneven bars. All this is done in a row, without rest. The number of circles is five or more.
You can also train on the split principle. The same exercises are performed as for mass gain, but for 20 repetitions, and any cardio before and after training is added to them.
Relief training
The goal of terrain training is to reduce fat while maintaining muscle mass. After such a training period, the muscles should be as drawn and embossed as possible.
As a rule, heavy exercises are performed, but for 20-25 times. This will maximize blood flow to the muscles, making them expressive and full. Option training program as follows:
Day 1. Legs. | Squats, lunges, breeding on the simulator, mixing on the simulator, lifting on toes, leg extension in the simulator. All exercises are done 20-25 times in 4 sets. |
Day 2 pectoral muscles and triceps. | Bench press, dilution of dumbbells, push-ups from the uneven bars, French bench press, extension in the simulator. Everything is done 20-25 times in 4 sets. |
Day 3: Shoulders and biceps. | Bench press standing, Arnold press, breeding standing, lifting the barbell, biceps in the Scott bench. 20-25 for 4 sets. |
Day 4. Back. | Deadlift, pull-ups, dumbbell rows, lower block and upper block pulls. 20-25 for 4 sets, and push-ups - to the maximum. |
Relief training can be somewhat different. For example, you can use the principle of supersets, combining 2 exercises, performing them one after another. There are many variations, the main thing is that the muscles are properly restored and trained in accordance with the established plan.
Useful video
Main conclusions
A four-day workout is also well justified. This mode is convenient in that it helps to divide the muscles into more groups in order to give them special attention every day, which would be impossible with three workouts in Week.
The main thing is to follow the established rules, follow the diet and diet plan. In this case, the result will not keep you waiting. Muscle groups will be pumped properly, without intersecting and without interfering with mutual recovery.
Despite the popularity of training 3 times a week, the use of an additional fourth day allows you to optimally load all the main muscle groups, breaking them into pairs. The only drawback of this approach to training is the need to find time for the fourth training day and a little more difficulty in planning rest time, since for amateur athletes, training is not the main occupation in life, but is combined with work/study and days off.
Principles of effective training for mass 4 times a week
- Training each antagonist muscle group on a separate day.
This means the division of all major muscle groups into pairs according to the principle of combining antagonist muscles. For example, chest + back, quads + hamstrings, biceps + triceps, front, middle delts + rear deltas, trapezoid. Antagonists are called muscles that perform directly opposite functions to each other - the biceps flexes the arm, the triceps unbends; the chest is tight, the back is pulling; biceps femoris flexes the leg, quadriceps - unbends; etc. The main feature of these muscles is that no matter how intense they are, they do not interfere with each other and do not negatively affect strength / endurance in specific exercises.
- High intensity exercise.
Basic exercises should be performed in a heavy strength manner to "failure", using an average number of repetitions - from 5 to 8. These exercises have the strongest effect on the growth of muscle mass and strength.
- High volume in exercises.
Isolation exercises do not have such a strong effect on increasing muscle mass, however, they help to “finish off” the working muscle well, while performing secondary muscle growth factors (lactate accumulation, microtears). muscle tissue etc.). Isolation movements are performed at the end of the workout, with light weight, with the highest quality, with a range of repetitions from 15 to 20.
Mass program: workout 4 times a week
Day 1– Chest + Back.
| Exercises | Approaches | repetitions |
|---|---|---|
| 3 | 6-8* | |
| 3 | 6-8* | |
| 2 | to failure** | |
| 2 | to failure** | |
| 2 | to failure*** | |
| 2 | to failure*** |
* - use the maximum working weight for a given number of repetitions.
** - use the maximum working weight for 8 repetitions. Do not count the completed repetitions, but do until you can not complete a single repetition.
*** - use working weight for 12 repetitions. Do your reps slowly. Do not count the completed repetitions, but do until you can not complete a single repetition.
Day #2– Quadriceps + Biceps thighs.
| Exercises | Approaches | repetitions |
|---|---|---|
| 3 | 6-8* | |
| 3 | 6-8* | |
| 2 | to failure** | |
| 2 | to failure** | |
| 2 | to failure*** | |
| 2 | to failure*** |
Day #3 – deltoids, trapezoid.
| Exercises | Approaches | repetitions |
|---|---|---|
| 3 | 6-8* | |
| 3 | 6-8* | |
| 2 | to failure** | |
| 2 | to failure** | |
| 2 | to failure** | |
| 2 | to failure*** | |
