Explanation
With the 4-way split, the training contents are distributed over 4 days. The aim of the training is to build up muscles with 60 minutes per training unit. According to the training plan chest and shoulder muscles and the training plan leg muscles, there should be a 1 day break. Before training, you should ensure that you eat a diet rich in carbohydrates. After training, a protein-rich diet is recommended.
Training plan
Day 1: Chest and shoulders Day 2: Back and stomach Day 3: Legs Day 4: Arms and stomach
- Bench press | 3 sets | 8, 7, 6 repetitions | 1:30 min break
- Dips | 3 sets | 12, 12, 12 repetitions | 1:30 min break
- Butterfly | 3 sets | 10, 9, 8 repetitions | 1:30 min break
- Incline bench press | 3 sets | 8, 7, 6 repetitions | 1:30 min break
- Neck pressing | 3 sets | 10, 10, 10 repetitions | 1:30 min break
- Page lift | 3 sets | 10, 10, 10 repetitions | 1:30 min break
- Butterfly reverse | 3 sets | 10, 10, 10 repetitions | 1:30 min break
- Neck pulling | 3 sets | 10, 10, 10 repetitions | 1:30 min break
- Latissimus move | 3 sets | 12, 10, 8 repetitions | 1:30 min break
- Back isolator | 3 sets | 12, 10, 8 repetitions | 1:30 min break
- Pull-ups tight | 3 sets | 15, 12, 10 repetitions | 1:30 min break
- Hyperextension | 3 sets | 20, 20, 20 repetitions | 1:30 min break
- Abdominal crunch | 5 sets | 4×25 repetitions | 30 sec break
- Reverse crunch | 5 sets | 4×25 repetitions | 30 sec pause
- Squats | 4 sets | 12, 10, 9, 8 repetitions | 1:30 min break
- Calf lifter | 4 sets | 15, 15, 12, 10 repetitions | 1:30 min break
- Leg curl | 4 sets | 12, 10, 9, 8 repetitions | 1:30 min break
- Leg extension | 4 sets | 12, 10, 9, 8 repetitions | 1:30 min break
- Adductor training | 4 sets | 15, 12, 10, 8 repetitions | 1:30 min break
- Biceps Curl | 4 sets | 15, 12, 12, 8 repetitions | 1:30 min break
- Hammercurl | 4 sets | 15, 12, 12, 8 repetitions | 1:30 min break
- Triceps press | 4 sets | 15, 12, 12, 8 repetitions | 1:30 min break
- Abdominal Crunch | 5 sets | 4×25 repetitions | 30 sec break
- Lateral pushups | 5 sets | 4×25 repetitions | 30 sec break
