Bodybuilding training program for 4 workouts per week

You can download the training program in Excel using the link.

Training program.
Training program for bodybuilding. The load in the exercises is distributed between all muscle groups as evenly as possible. The program consists of:

• 9 training weeks (8 main weeks 1 unloading week)
• 4 workouts per week.
• 5-7 exercises in one workout.

The program states:

• Name of exercises.
• Number of approaches and repetitions.
• Rest time between sets.
• Emphasis on the muscle fiber (head or bundle).

Distribution of muscles by microcycle (split)

All major muscle groups are trained in one microcycle, the distribution is as follows:

First week

- the pectoral muscles, legs and shoulders are trained in a strength mode, the rest - in a more repeated (pump) mode:

1. Pectoral muscles and triceps.
2. Latissimus muscles and biceps.
3. Shoulders and trapezius.
4. Legs.

Second week

- the latissimus muscles and arms are trained in a strength mode, the rest - in a more repeated (pump) mode:

1. Pectoral muscles and anterior deltoid muscles.
2. Latissimus muscles, middle and posterior deltoid muscles.
3. Hands.
4. Legs.

As you can see, in one week the pectoral muscles, legs and shoulders are in a more powerful mode, and they also stand at the beginning of the workout. In the next week, the latissimus muscles and arms are trained in a strength mode, so they move at the beginning of the workout, and the rest of the muscles move.

It is scrupulous load cycling that is the calling card of this program. Only the most effective methods and exercises, which are designed in such a way that it is as difficult as possible for the body to adapt to the load, and adaptation (and, accordingly, growth) occurs all the time, without stagnation and “plateau”.

Cycling occurs according to:

• Exercises.
• Approaching.
• Repeats
• Rest time between approaches.
• Focus on the bundle (or head) of the muscle group.
• Emphasis on fast and slow muscle fibers.

Also in the training there are exercises for OMF (oxidative muscle fibers - slow muscle fibers), but only in the last easy week. These are exercises that were invented and scientifically confirmed by Professor V.N. Seluyanov.

The training program describes:

• Training days and exercises.
• Number of approaches and repetitions.
• Rest time between sets depends on the exercise and the week.
• Focus on the bundle or head of the muscle.

The program is designed and described so that it is suitable for most people. Just open the file and start training.

Determining the goal of training

The very first step is setting a goal. Getting an answer to the question: “Why do you need to go to the gym or exercise at home?” We bring to your attention several main reasons why a person includes sports in his life:

• Losing weight (fat burning).
• Drying (working out muscle relief).
• Gaining muscle mass.
• Increasing strength and endurance (as well as separately).

The most common choice, of course, is to fight extra pounds and increase muscle mass. In both cases, you need not only a good training program, but also a balanced, healthy diet. To gain muscle, it should be high-calorie, and for fat burning - with a reduced daily calorie content.

Who is it suitable for?

The program is designed to suit most people. There are no very difficult unnecessary or incomprehensible exercises. The training volume and intensity are designed to suit both people with little training experience and those with advanced training experience.

This program is not suitable for complete beginners; if you are a complete beginner, there are other programs for you on the site.

Program in the table: