4-Day Program For The More Experienced Ones

This training program is designed for those who exercise a long time (at least 2 years of regular and intensive training) and who want to increase their muscle mass.

barbel couple

This training program should not be practiced by beginners or by anyone who has difficulty performing basic complex movements.

The focus of this training program is maximum muscle stimulation of every major muscle group once a week and by that allowing sufficient rest and proper muscle recovery. The schedule of the program is Monday, Tuesday, a rest day, Thursday, Friday and the weekends are intended for rest and relaxation.

The number of repetitions in each series of all exercises will range from 5 to 10 except for the exercises for the abdominal muscles. Then you need to make full and controlled movements, use more weight and gradually increase the weight in each subsequent series (it should be noted that this should not be a training to failure using the maximum weight) in order to enable visible results.

legs day

Warming up also an important part of this training program so you need to do 2-3 sets for heating (where you use lighter weights and do more reps) using the first exercise of that training. Since you will use more weight the rest between each series should be 1-2 minutes, while the rest between each exercise should be 2-3 minutes.

In order to have visible results when following this program it is necessary to have a larger daily protein intake of at least 1.5 grams of protein for every kilogram of body weight (this daily protein intake may be a combination of basic nutrition and protein supplements) and it is necessary to follow this program for at least 6 weeks.

Selection and schedule of exercises for this training program

Monday – legs day

Exercise No. 1 (squats) – do 5 sets with 10,8,6,5,5 sequence reps in each new series. Increasing weight should be gradual in each new series. As mentioned above before starting the training it is necessary to do 2-3 sets of warm-up exercise.

Exercise No. 2 (Leg curl) – do 5 sets of this exercise with 10,8,6,5,5 sequence reps in each new series. Increasing weight should be gradual in each new series.

Exercise No. 3 (Leg press) – do 4 sets of this exercise with 10,8,8,6 sequence reps in each new series. Increasing weight should be gradual in each new series.

Exercises for abdominal muscles – do 2 or 3  basic abdominal exercises of 3 series and only 15 repetitions in the series.

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