Training schedule for 4 days a week

Geschatte leestijd: 2 minuten In this first 4 days per week schedule, I’ve divided the muscle groups over the week, and you train the major muscle groups once a week. Let’s continue with this, but with a bit more intensity. This schedule also includes three cardio sessions. Many athletes hate cardio (or they do cardio as if their lives depend on it… you have those people too), but cardio is an essential part of getting and keeping your body in top condition.

Supplements

Make sure you eat well and use the right supplements. If you find this too much for your body, reduce one set from each number and see how your body responds. This training is aimed at gaining more muscle mass, and it also helps you build more endurance through the cardio sessions. Follow this schedule for a maximum of three months and share your results in the comments.

Training Schedule 4 Days per Week

Monday

Muscle Group	Exercise	S	1	2	3	4	5
Chest	Incline Barbell Press	4	15	12	10	8
	Dumbbell Flyes	3	12	10	8
	Flat Bench Dumbbell Press	4	12	10	10	8
Shoulders	Military Press	4	15	12	10	8
	Wide Dumbbell Upright Rows	4	15	12	10	8
Triceps	Bench Dips	4	∞	∞	∞	∞
	Seated EZ Bar Extensions	3	15	15	12
	Lying Dumbell Extensions	3	15	15	15
Cardio (30 to 45 minutes on stationary bike, treadmill, or elliptical)
(∞ = as many as you can. If you can do more than 25 reps, add weight)

Tuesday

Muscle Group	Exercise	S	1	2	3	4	5
Back	Bent Rows	5	15	12	10	8	6
	Standing One-arm Dumbbell Rows	3	15	12	10
	Behind-the-neck Pulldowns	3	15	12	10
	Good Mornings	3	15	15	15
Biceps	Seated Alternate Dumbbell Curls	4	15	12	12	10
	Standing Concentration Curls	4	15	15	12	10

Thursday

Muscle Group	Exercise	Sets	1	2	3	4	5
Quadriceps	Leg Press	5	15	15	12	10	10
	Front Squat	5	15	12	12	10	8
Hamstrings	Seated Leg Curls	4	15	12	12	10
	Standing Leg Curls	3	15	12	10
Calves	Seated Calf Raises	4	20	20	15	12
	Standing Calf Raises	4	20	20	15	12

Friday

Muscle Group	Exercise	S	1	2	3	4	5
Shoulders	Cable Upright Rows	4	15	15	10	10
	Seated Side Lateral Raises	4	15	12	12	10
	Standing Bent-over Lateral Raises	4	15	12	12	10
Biceps	Standing Dumbbell Curls	5	15	12	12	10	8
Triceps	Reverse Grip Pushdowns	5	15	12	12	10	8
Cardio (30 to 45 minutes on stationary bike, treadmill, or elliptical)