Routine for Muscle Gains Training 4 days a week

Training 4 days a week:

Split: Upper body / lower body Frequency: 4 days a week. Volume: medium-high Training duration: 60-75 minutes
I hope you enjoyed this article. Follow some of the pointers to ensure this works wonders for you, rather than burning you off!

Monday: upper body training A:
Deadlifts - 3 sets, 6-10 reps
Cantilever press - 3 sets, 6-10 reps
Flexed barbell rows - 3 sets, 6-10 repetitions
Slant hammer press - 3 sets, 6-10 repetitions
EZ Bar Curls - 3 sets, 6-10 reps
Overhead weight press - 3 sets, 6-10 reps
Tight grip bench press - 4 sets, 6-10 reps
Lateral side elevations - 2 sets, 6-10 repetitions
Dumbbell shrugs - 2 sets, 6-10 reps

Tuesday: leg training A:
ATG Squats - 3 sets, 8-10 reps
Deadlift with semi-rigid legs - 3 sets, 8-10 reps
Leg extension - 3 sets, 10-12 repetitions
Lying leg curls - 3 sets, 10-12 repetitions
Smith-Machine lunges - 3 sets, 10-12 reps
Machine calf raises - 3 sets, 10-12 reps
Seated calf raises - 3 sets, 10-12 reps

Thursday: upper body training B:
Deadlifts - 3 sets, 6-10 reps
Cantilever press - 3 sets, 6-10 reps
Seated rows of cables - 3 sets, 6-10 repetitions
Reject barbell press - 3 sets, 6-10 reps
Alternating barbell curls - 3 sets, 6-10 reps
Smith machine overhead press - 3 sets, 6-10 reps
EZ Bar Triceps Extensions - 4 sets, 6-10 reps
Laterally raised cable raised - 2 sets, 6-10 repetitions
The armpits shrug behind the rear barbell - 2 sets, 6-10 repetitions

Saturday: leg training B:
Smith-Machine Squats - 3 sets, 8-10 reps
Deadlift with semi-rigid legs - 3 sets, 8-10 reps
One-leg extensions - 3 sets, 10-12 repetitions
Seated leg curls - 3 sets, 10-12 reps
Dumbbell step ups - 3 sets, 10-12 reps
Donkey calf increased - 3 sets, 10-12 repetitions
Hack machine calf increased - 3 sets, 10-12 repetitions

Program information:

If you are a beginner, I recommend this program before proceeding with the 6 day split. But even advanced trainers can benefit if they prefer the simpler 4-day format.

The rep range is 6-8 for the upper body and slightly higher for the legs. The total volume is higher because you only train for 4 days.

Easy training:

For those who want to keep their training simple.

Most people like to keep their training format simple. or as people say they like to stick to the basics ... this program is ideal for those who don't like the complexity of all of the above routines.

Split: Upper body / lower body Frequency: 4 days a week. Volume: medium-high Training duration: 60-75 minutes


Monday: upper body:
Deadlifts - 3 sets, 6-10 reps
Cantilever press - 3 sets, 6-10 reps
Flexed barbell rows - 3 sets, 6-10 repetitions
Slant hammer press - 3 sets, 6-10 repetitions
EZ Bar Curls - 3 sets, 6-10 reps
Overhead weight press - 3 sets, 6-10 reps
Tight grip bench press - 4 sets, 6-10 reps
Lateral side elevations - 2 sets, 6-10 repetitions
Dumbbell shrugs - 2 sets, 6-10 reps

Tuesday: legs:
ATG Squats - 3 sets, 8-10 reps
Deadlift with semi-rigid legs - 3 sets, 8-10 reps
Leg extension - 3 sets, 10-12 repetitions
Lying leg curls - 3 sets, 10-12 repetitions
Smith-Machine lunges - 3 sets, 10-12 reps
Machine calf raises - 3 sets, 10-12 reps
Seated calf raises - 3 sets, 10-12 reps

Thursday: Repeat the training on Monday

Saturday: Repeat the training on Tuesday

Program information:

This training has a simple structure, with only two workouts, both of which are performed twice a week. It focuses on heavy connections with free weight, with a lower rep range, and therefore a great option for building mass quickly.

The sets are moderate and the rep range is shown as 6-10. This is in the area of ​​hypertrophy. Find a rep range between 6 and 10 that works for you, or do as I do as an alternate rep range between workouts.

The days on which you want to exercise can be changed. However, make sure you have fully recovered for at least 2 days before exercising the same body art again.

Training sessions: If you train each muscle group twice a week, how many strength training sessions should there be per week?

How many sessions you want to use per week depends on the breakdown of the body parts you participate in. Those who use a 2-day split, such as B. upper body / lower body, train on. Those who use a 2-day split, such as B. Upper body / lower body, end up training four days a week to hit body parts twice. On the other hand, there are those who train 3-day splits and hit all muscles twice within the 6 days.

Regardless of whether you use an upper body / lower body split or a push / pull system, both 2-day splits and 3-day splits (a total of 4 and 6 days per week) are the best options.

These 6 days a week workouts have more rest when a break is needed, but these 6 days workouts can split body parts more and give everyone a little more attention. Regardless of how many days you plan to exercise, you should aim for a full 2 ​​day break between sessions to ensure that you don't interfere with the recovery and growth process. For this reason, 2-day splits should not be performed 6 days a week.

However, it's not so much the number of sessions per week that can be a problem, but your overall exercise frequency. Many people make the mistake of keeping the total volume for each muscle group as it used to be when they exercised once a week, simply because that's what they're used to.