A customized 4 – day split Workout Plan: shorter training interval for one muscle group.
- Goal: building muscle mass and strength
- Technical complexity: medium
- 4-Day Split
- Duration: 60 – 90 minutes
- 4 times a week
This workout plan is different from standard 4-day split plans in the sense that the training interval in between one specific muscle group is not standard (once a week). For example, let’s say that your leg day falls on a Monday. In a standard 4 – day split workout plan, your next leg day would not be until a week after that.
On the contrary, in this plan there is a slight 2-day split workout plan to help spice things up. Special thanks goes out to Powerhousu (Finnish bodybuilder) for designing this program.
You should workout 4 times a week. For example: Monday, Tuesday, Thursday and Friday.
While using a proper load of weights, make sure that you can complete all of your sets with a clean technique. When you have managed to perform clean techniques with a specific load of weights 2-3 workouts in a row, you may add weights. The weights you are using are essentially 60 – 80 % of your estimated one rep max.
Calculate your estimated one rep max>
Also, pay close attention to your rep tempo. When you are aiming to build lean muscle mass, a “1-0-2 tempo” works the best. In other words, when you overcome the load, do it quickly (1) (concentric contraction), don’t stop the movement (0), and bring the weight back slowly (2) (eccentric contraction). For example, when bench pressing, push the bar up quickly (concentric contraction) and then bring it down slowly (eccentric contraction) and don’t stop the movement between those stages.
Training Day 1: Chest/Biceps/(Shoulders)
- Bench Press 4 x 6 reps
- Barbell Incline Bench Press 2 x 8 reps
- Dumbbell Fly 3 x 10* reps
- Underhand Chin Up 3 x 8 reps (Use added weight if necessary)
- Dumbbell Preacher Curl 2 x 8 reps
- Cable Curl 2 x 12* reps
- Dumbbell Lateral Raise 3 x 10 reps
Training Day 2: Legs (emphasis on quadrizeps) / Abs
- Squat 4 x 6 reps
- Leg Press 3 x 8* reps
- Standing Calf Raise 4 x 8* reps
- Lever Leg Extensions 3 x 8* reps
- Crunches x 3
Training Day 3: Shoulders / Triceps / (Chest)
- Dumbbell Shoulder Press 3 x 6 reps
- Dumbbell Lateral Raise 4 x 6* reps
- Barbell Upright Row 1 x 15 reps
- Dips 3 x 8 reps (use added weight if necessary)
- Barbell Lying Triceps Extensions 2 x 8 reps
- Cable Pushdown 2 x 12* reps
Training Day 4: Back/Hamstrings/Glutes
- Deadlift 4 x 6 reps
- Straight Leg Deadlift 2 x 8 reps
- Lever Lying Leg Curl 4 x 8* reps
- Seated Calf Raise 4 x 8* reps
- Cable Front Pull Down (wide grip) 2 x 10* reps
- Cable Front Pull Down (narrow grip) 2 x 10* reps
- Cable Seated Row 3 x 8* reps
- Cable Bent-over Pullover 1 x 15 reps
* = Do each set with two more reps with slightly less weight.
For example, dumbbell fly 3 x 10*:
- 10 x dumbbell fly using relatively heavy weight (as much as you can do with 10 reps)
- 12 x dumbbell fly using slightly less weight
- 14 x dumbbell fly using significantly less weight (slow movement incorporated with focused technique)
Train with this workout plan for about 3 months.
Need a training diary?
If you want to save your time and support this site, you can buy a training diary below (printable image and excel sheet). By using training diary, you can track your progress and maintain your motivation and you don’t need to remember the exercises by heart.
Training diary as an excel sheet and printable picture.
Training diaries as an excel sheets and printable pictures.
Interested in long term muscle building plan also? Consider the bundle below.
Super Gains 6-Month Plan and all myworkoutplans.net training diaries bundle:
See my results with Super Gains plan below.
Looking for a different type of workout plan?
Source: http://www.pakkotoisto.com/aloittelijoiden-osio/115904-fiksu-nelijakoinen-vol-2-a/
