Table training for four days a week -

This four-day training program is designed for advanced bodybuilders who want to increase their size. Before you start training in this program, you must have a good foundation, otherwise you will easily overtrain. It takes many years of systematic training.

With this four-day training program, you will perform each muscle group once a week. This will give enough time for recovery and growth. Training days will be Monday, Tuesday, Thursday and Friday. The rest of the days you need to rest.

Repetitions will be in the range of 5-10 per series. Stick to these repetitions so you can use heavy weights. This does not mean that you have to do the exercises wrong. Try to train properly to avoid injuries. Try to increase the weights with each series. This increase should not be a lot of weight. You can train to failure only in the last series of each exercise. If you can’t increase the weight in the last set, try to do a few repetitions slowly so that you can fail.

Warm up well before performing the basic exercises. Do 2-3 warm-up sets before starting with squats, bench press, deadlifts, shoulder presses, etc.

Summary of the training program

Main goal: increase muscle mass
Type of training: Split
Training level: Advanced
Days of the week: four
Necessary equipment: lever, dumbbells, cables, own weight, machines
Gender: men and women

Four-day training split

First day – Thighs and Calves
Second day – Chest, Triceps and Abdomen
Third day – Rest
Fourth day – Back, Biceps
Fifth day – Shoulders, Abdomen
Sixth day – Rest
Seventh day – Rest

Exercise	Series	Repetitions
Leg Training
Training for Thighs
Squats with a bar in front	4	10, 8, 6, 6
Squats with a barbell behind his neck	4	10, 8, 6, 6
Pushing from the Leg Press	4	12, 10, 8, 8
Leg Extensions	4	12, 10, 8, 8
Leg Curls	4	12, 10, 8, 8
Training for Calf
Exercise	Series	Repetitions
Seated Calf Raise	4	12, 10, 8, 8
Lifting fingers on a smith calf machine	4	12, 10, 8, 8

Exercise	Series	Repetitions
Workout for Chest, Triceps and Abdomen
Chest workout
Ejection of a bar from a semi-leg (Incline Bench Press)	4	10, 8, 6, 5
Bench Press	4	10, 8, 6, 5
Buckets (Dips)	4	10, 8, 6, 5
Triceps workout
Exercise	Series	Repetitions
Pushing the barbell out of the leg with a narrow grip	4	10, 8, 6, 5
Unfolding the triceps behind the head	3	10, 8, 6
Abdominal training
Exercise	Series	Repetitions
Prayer (Cable Crunch)	4	15
Abdominal presses with weight (Crunches)	4	15
Knees Raise (Legs Raise)	4	15

Exercise	Series	Repetitions
Back and Biceps Workout
Back Training
Dead Lift – 2.3 heating series	4	5
Pullups	4	10, 8, 6, 5
Barbell Row	4	10, 8, 6, 5
Dumbell rows	4	10, 8, 6, 5
Biceps workout
Exercise	Series	Repetitions
Biceps flexion with standing barbell (Barbell Curl)	4	10, 8, 8, 6
Cross hammer folding with dumbbells (Cross Body Hammer Curl	3	8, 8, 6

Exercise	Series	Repetitions
Training for Shoulders, Trapeze and Abdomen
Shoulder training
Shoulder Presses	4	10, 8, 6, 6
Lateral raises	3	10, 8, 8
Extending the arms forward for the front shoulder	2	10
Lifting dumbbells to the side when leaning forward	3	10, 8, 8
Dumbbell Shrug	4	10
Abdominal training
Exercise	Series	Repetitions
Prayer (Cable Crunch)	4	15
Abdominal presses with weight (Crunches)	4	15
Knees Raise (Legs Raise)	4	15

Table training for four days a week