The following training plan will introduce you to a muscle-building workout that runs four days a week. The training days always refer to the so-called basics, which means that intensive exercises such as bench presses, squats, deadlifts or military press are carried out on each training day. This has the advantage that with particularly heavy weights large and at the same time several muscle groups can be trained. Each muscle-building workout should be performed with 5 sets and a maximum of 10 repetitions. The basics use a different number of repetitions, which will be explained in detail below.
Muscle-building split training for 4 training days
- Monday - Muscle Workout A
- Tuesday - Muscle Workout B
- Closed on Wednesdays
- Thursday - Muscle Workout C
- Friday - Muscle Building Workout D
- Saturday - day of rest
- Closed Sundays
You start every muscle-building workout with the so-called basic exercise (deadlift, bench press, squat, military press). For the basics you use the order "5, 4, 3, 2, MAX" as a repetition number. You start with a weight that is about 75 percent of your maximum reps. This weight you use in the 5 sets with the following specified repetition numbers:
- Set 1 - 5 repetitions
- Set 2 - 4 repetitions
- Set 3 - 3 repetitions
- Set 4 - 2 repetitions
- Sentence 5 - As many repetitions as possible (MAX)
If you find that you can easily do three or more reps in the last set, then you should increase the weight by about 2.5 kilograms. In return you have to choose the weight smaller if you have no strength in the last set. We then recommend a lower weight of 7.5 to 10 percent. You use this weight again until you can easily make the given number of repetitions. You should do the following workout for at least 8 weeks before changing over to a new training variant.
Muscle Building Workout A
Basic - Squats
Exercise name, sentences / repetitions
- Squats 5, 5, 4, 3, 2 / MAX
- Barbell Shrugs 5 / 10
- Dumbbell Stiff Leg Deadlift 5 / 10
- Seated Calf Raise 4 / 10
- Planks 4 / 60 seconds
Muscle Building Workout B
Basic - bench press
Exercise name, sentences / repetitions
- Bench Press 5 5, 4, 3, 2 / MAX
- V-Bar Pull Downs 5 / 10
- Seated Arnold Press 5 / 10
- Cable Tricep Extensions 4 / 10
- EZ Bar Curl 4 / 10
Muscle Building Workout C
Basic - deadlift
Exercise name, sentences / repetitions
- Deadlift 5, 5, 4, 3, 2 / MAX
- Leg Press 5 / 10
- Leg Curl 5 / 10
- Standing Calf Raise 4 / 10
- From Wheel Rollouts 4 / 10
Muscle Building Workout D
Basic - Military Press
Exercise name, sentences / repetitions
- Military Press 5, 5, 4, 3, 2 / MAX
- Barbell Rows 5 / 10
- Incline Dumbbell Bench Press 5 / 10
- Lying Tricep Extensions 4 / 10
- Dumbbell Curl 4 / 10
Die optimale Kalorienzufuhr
Eine tägliche Kalorienzufuhr in Höhe von 3’500 Kalorien empfehlen wir für erfahrene Sportler, die eine schnellen Stoffwechsel besitzen und somit auch viel Energie pro Tag benötigen und muscle building want to operate. All other athletes such as beginners or women and seniors, we recommend a daily calorie intake, which is between 2,750 and 3,250 calories. The daily calorie intake should also be adjusted to the actual needs, which depend on the physical activities and the intensive training program. We recommend fitness trackers and fitness apps for controlling daily nutrient consumption. With many professional apps, you can now accurately calculate what basal metabolic rate and work turnover you actually need or have consumed on a training day with a detailed input of the consumed foods.
