Program for effective muscle mass gain. 4-Day Split for Mass Gaining Program for Gaining Muscle Mass 4 Times a Week

Despite the popularity of training 3 times a week, using an additional fourth day allows you to optimally load all major muscle groups, breaking them into pairs. The only drawback of this approach to training is the need to find time for the fourth training day and a little more difficulty in planning rest time, since for amateur athletes training is not the main activity in life, but is combined with work/study and weekends.

Principles of effective mass training 4 times a week

• Training each antagonist muscle group on a separate day.

This means dividing all major muscle groups into pairs based on the principle of combining antagonist muscles. For example, chest + back, quadriceps + hamstrings, biceps + triceps, front deltoids, middle deltoids + rear deltoids, trapezius. Antagonists are muscles that perform functions directly opposite to each other - the biceps flexes the arm, the triceps extends; the chest presses, the back pulls; the biceps femoris flexes the leg, the quadriceps extends it; etc. The main feature of these muscles is that no matter how intense they are, they do not interfere with each other and do not negatively affect strength / endurance in specific exercises.

• High intensity exercise.

Basic exercises should be performed in a heavy strength manner to failure, using an average number of repetitions - from 5 to 8. These exercises have the most powerful effect on the growth of muscle mass and strength.

• High volume in exercises.

Isolation exercises do not have such a strong effect on increasing muscle mass, however, they help to “finish off” the working muscle well, while fulfilling the secondary factors of muscle growth (lactate accumulation, micro-tears of muscle tissue, etc.). Isolation movements are performed at the end of the workout, with light weight, as efficiently as possible, with a repetition range of 15 to 20.

Mass program: workout 4 times a week

Day 1– Chest + Back.

* - use the maximum working weight for a given number of repetitions.
** - use the maximum working weight for 8 repetitions. Don't count the repetitions you complete, but do them until you can't complete a single repetition.
*** - use working weight for 12 reps. Perform repetitions slowly. Don't count the repetitions you complete, but do them until you can't complete a single repetition.

Day #2– Quadriceps + Hamstrings.

Day #3– Deltoid muscles, trapezius.

The exercises collected in this split system are perhaps one of the most effective, and indeed they are simply the best, especially for those who want to build muscle mass. It's no surprise that many serious bodybuilders use them as the basis for their endurance training. They really work. Ok, enough water, let's get to the point.

There are many different variations of 4-day workouts (I'll describe some of them in this article), but there are two key factors: The modifications or variations of exercises you choose are not particularly important here, the main thing is different. You need to be lifting weights at least 4 days a week, and working a specific muscle group each day. Got it? Now we can continue.

Why 4-day split training is better than all other systems

If your main goal is to build muscle mass, it makes sense to take into account one decisive factor in your training - the intensity of your approaches. When I say intensity, I'm talking about the optimal level of stress your muscles are subjected to during a single training session. Their endurance and your capabilities increase significantly, compared to more intense training that allows you to pump only certain muscles, which takes place once a week. Therefore, I recommend choosing a 4-day weight split. And generally speaking...

Four sessions a day (weekly) is the most optimal pace for such loads

Split training allows you to concentrate on working on one muscle group during one session, for example, pumping up your legs. This will also give your muscles the opportunity to fully rest, bounce back and even grow, i.e., be well prepared for the next session, and this is the most important component for building muscle. Another important point is the increase in muscle mass. If you lose sight of this, you will very soon overdo it, stop noticing the results of your work, and as a result - regression in everything, both in strength and in muscle growth. But don't go crazy, everything is much simpler than it seems. Let's continue...

Several options for four-day split training and their advantages and disadvantages

1. 4 days of intense work 3 days of rest

The principle is to train 4 days in a row, then do 3 days of fasting and repeat all over again. You may think that if you train 4 days in a row, this will lead to overheating of your muscles, but this is not so. You have nothing to worry about, because... Every day you give load only to certain muscle groups. On other days, you simply do not do exercises that involve already “pumped up areas,” but this does not mean that on these days you can do nothing at all. In fact, you can, or rather should, pay attention to exercises that strengthen the cardiovascular system, for example, walking briskly, swimming, playing team sports, and even doing simple and short-term cardio, etc. - here are great options for the weekend. It would be good to get physical activity every day.

The real benefit of choosing this option is that after the intense strength and resistance training, you actually get 3 days to fully relax (in a sense) or work on cardio.

2. 2 days of intense training, 1 day of fasting, 2 days of training, 2 days of fasting

This is the second correct option for effective exercises. The undoubted advantage of this technique is the absence of stress throughout the day, which will allow you to recover and perform the next lesson more intensively. This is an excellent load for the average bodybuilder. More experienced athletes prefer split systems according to the 4-day load, 3-day rest scheme or even the 5/2 scheme. (This topic deserves its own article, keep an eye out for it).

3. Training on any day other than Sunday, Tuesday, Thursday and Saturday

This split program is chosen for a bodybuilder for whom sport is more of a hobby. It certainly works, but you need to strictly follow a schedule according to which you should have four days off each week, you need to try to exercise several days in a row, otherwise you will be faced with the fact that you will form a habit of regular physical activity no more than 3 times a week. That's why I don't recommend this method for those who are really serious about doing a 4-day split training program.

Okay, now that we have found out the obvious advantages of these activities, and we know what to do and what not to do- it's time for a more detailed analysis of what a good four-day training program for gaining muscle mass should look like. In this program, the number of approaches mainly changes, the number of repetitions is a kind of constant, in each exercise there will be a minimum of 8 and a maximum of 12.

Mass training program 4 times a week

Monday: chest and triceps

• Bench press: 4 sets of 8-12 reps
• Incline Dumbbell Press: 4 sets of 8-12 reps
• Trapezius exercises: 3-4 sets of 8-12 reps
• Back swings through emphasis on bent arms: 4 sets, repetitions - as far as possible
• Triceps extensions (cable arm extensions, cable arm extensions): 4 sets of 8-12 reps
• Triceps extensions (cable arm extension, curved plank): 3 sets of 8-12 reps
• Arm extensions with a curved barbell from behind the head: 3-4 sets of 8-12 reps

Tuesday: Back and biceps

• Wide grip pull-ups: 4 sets (until exhaustion)
• Deadlifts with straight legs (deathlift): 4 sets of 5-8 reps
• Vertical row: 3-4 sets of 8-10 reps
• Deadlift: 3 sets of 8-12 reps
• Dumbbell curl: 4 sets of 8-12 reps
• Close grip pull-ups: 4 sets of 8-12 reps
• Dumbbell Curls: 3 sets of 8-12 reps

Wednesday: Shoulders and abs

• Standing press (military press): 4 sets of 8-10 reps
• Shoulder press with dumbbells: 4 sets of 8-10 reps
• Lateral raises: 4 sets of 8-10 reps
• Front raises: 3 sets of 8-10 reps
• Squats: 4 sets, number of reps depends on your capabilities
• Abdominal exercises: 4 sets, number of repetitions depends on your capabilities
• Plank: 4 sets, number of repetitions depends on your capabilities

Thursday: Legs and abdominal muscles

• Squats: 4 sets of 8-10 reps
• Leg press: 3 sets of 8-10 reps
• Leg curls: 3 sets of 8-12 reps
• Calf raises (seated): 4 sets, number of reps depends on your capabilities
• Calf Raise (standing): 4 sets, number of reps depends on your capabilities
• Ab crunches with a ball: 4 sets, the number of repetitions depends on your capabilities
• Leg raises: 3-4 sets, number of repetitions depends on your capabilities
• Scissors: 3-4 sets the number of repetitions depends on your capabilities

Friday

Saturday: Rest, light cardio exercise

Sunday: Rest, light cardio exercise

Stretching: Stretch before and after your workout. Before lifting the barbell, stretching should be active, and after power loads, more static.

I will write a detailed article on stretching soon. Stay tuned.

Rest between sets: Make sure that the relaxation between subsequent stages does not last more than 2 minutes, but less than 30 seconds. Listen to your inner voice to know when to start the next set. Know the difference between muscle pain and mild fatigue.

Our fitness editor Dmitry Smirnov has been thinking about this training program for gaining muscle mass for fourteen years, and here you are - before you is a new edition of his rules that help make the body big and strong. Don’t be scared right away - try to understand it first!

When I read my articles from the early 2000s, I invariably remember the main question that readers familiar with my work ask me: has anything changed in my training views since 2004?

Strength progress is a must!

No matter what you do, no matter what methods you use, no matter how fancy you modify exercises or approaches, but if your working weights do not increase, your muscles will definitely not grow. From the word “absolutely”. You can train as hard as possible, concentrate on the working muscles, be meticulous in terms of exercise technique and scrupulously calculate your BZH, but without strength progress, this entire process will mostly be aimed at heating the gym. Just check: have your working weights in the main exercises in sets changed by 6-10 times over the past two to three months? If not, I'm sorry, but you wasted all this time.

Frequency is the key to health!

At the beginning of my coaching journey, I was convinced that I needed to train hard, but rarely enough to have time to recover and allow my muscles to grow. That's how I was taught. And I followed a similar strategy for many years until I began to notice that, let’s say, if I suddenly need to do three workouts not every other day, but in a row - in connection with an urgent trip, for example - then my muscles and my strength suddenly begin to increase much more noticeable. As a result, I am now convinced that for maximum progress, you need to train as often and as hard as is personally possible for you - subject to adequate recovery. In practice, for the average person in good shape, this means five to six workouts a week, and believe me, this is not much at all. An outstanding practitioner, theorist and world-famous coach, Charles Poliquin, recommends that a natural athlete gradually reach the level of two workouts a day, five to six times a week.

It is necessary to work until failure!

Many athletes and coaches of my generation remember the statement that was churned out by one sports publication after another: about the dangers of muscle failure. The horrors of possible injuries and inhuman suffering of the central nervous system were described. Although - well, really, guys! - 40–60 minutes of even the most strenuous workouts three times a week will definitely not drive anyone into overtraining. In any sports section you will be asked to exercise much more often, longer and more intensely, and you will also ask for supplements. And in general: this was not tolerated in war. So, I believe that failure training is extremely useful for hypertrophy, but the degree of failure intensity simply needs to be regulated. For example, the simpler the exercise, the closer to the edge of the failure abyss you can get. The more complex the exercise, the less necessary it is, and in principle possible. A simple example: deadlifts and any forearm exercise. It is clear that doing drop sets and going to failure is only reasonable in the second exercise, but not in the first.

Twice, no less!

As part of a weekly microcycle, the same region of the body (legs, upper body) or the same movement (presses, rows) should be loaded or repeated at least twice, and ideally all three times. If you look at successful training programs that brought you significant results, you will definitely notice just such a systematic approach. I would like to remind you that athletes of the golden era of bodybuilding loaded one muscle exactly three times a week. And this despite the fact that the state of their hormonal system was much more natural compared to the current generation of bodybuilders, who load the same place no more than once a week, while placing in themselves volumes of pharmacology that would be enough for the entire Gold's Jim" of the seventies at once. At the same time, I ask you to pay attention to a strange paradox: if some muscle suddenly begins to lag behind in development, even today’s bodybuilders double the frequency of its training. So train more often and don’t be afraid of anything. Moreover, remember that there are muscle groups that, in principle, grow only from almost daily work, for example, calves.

Periodization

The biggest problem with bodybuilding-oriented training is the lack of clear periodization. The vast majority of athletes stupidly try to “destroy, hammer, kill, annihilate” and so on their muscles during training, after which they go to rest. But human physiology doesn't work that way. “There is a big difference between training for adaptation and training for demonstration. Let me explain: as a coach, it is not at all necessary for me to push my athlete to maximum weights every workout in order to know that he is progressing. Moreover, most of the training time is usually spent at fairly moderate working weights,” these are the words of the great Alwyn Cosgrove. Yes, reaching peak loads should be mandatory, but such training must be clearly planned, and not dumped on your head chaotically and according to your mood.

photo: Shutterstock/fotodom.ru

There are few working additives, but they exist

Here I’m unlikely to say anything new, because over the years of work my attitude towards supplements has shifted more and more to the natural old school. As a result, today my personal top 5 supplements and pharmaceutical drugs for increasing strength and muscle mass looks like this.

• Protein

Regular whey protein, in my opinion, solves all problems. There is no need to look for hydrolyzate or so-called long-lasting proteins. And the timing of protein intake does not matter much: you just need to drink it to reach the daily amount of protein, which was mentioned above. BCAAs - and I don’t care how many studies say they are useless. BCAAs taken during training do something fabulous for performance, strength gains and muscle fullness. Only there should be a lot of BCAAs - about 40–60 grams per day minimum. Such doses, however, are very painful for the wallet, so in general, you can get by with the same whey protein. As I already noted, he solves all issues.

• Vitamin C

One gram of effervescent vitamin C will do more to restore your connective tissue than any massage or any more expensive and sophisticated product. And healthy connective tissue means a steady increase in strength. In addition, ascorbic acid has a positive effect on protein synthesis, helps fight waste products accumulated after exercise, and generally invigorates the body and spirit.

• Riboxin

This is such an old metabolic remedy that it still remembers the samizdat Schwarzenegger posters that were sold on the street. Riboxin improves cellular metabolism and increases the force of contraction of the heart muscle, has an antihypoxic effect on the tissues of your body and is involved in glucose metabolism. By taking 4-6 tablets per day, you will get an effect comparable to a number of prohibited and harmful drugs. Jokes aside. But remember that you cannot get carried away with Riboxin and drink it constantly, because this is fraught with the development of such an unpleasant disease as gout. Limit the period of consumption of Riboxin to a month and a half.

• Potassium orotate

Another unchanging drug from the arsenals of the grandfathers of domestic bodybuilding, which I really respect and love. Potassium orotate is a non-steroidal anabolic agent, and that says it all. It improves appetite, enhances protein synthesis, and therefore it is even prescribed to patients with dystrophy. So three to four tablets a day in small courses of 4-6 weeks will give your training a solid boost.

The program must be long

There is an old saying: “Don't fix what isn't broken.” It’s a shame that training programs are rarely approached with such wisdom. Most often, I see how the program is changed to a new one just because “something doesn’t work.” Well, after another two weeks, such an athlete will not rush again, and again, and again. And the problem is that our bodies have incredible inertia - they don’t want to change, this is unprofitable from a physiological point of view and even from a survival point of view. Therefore, any incentives in the form of physical activity that you begin to regularly apply to yourself must first “gain trust” in your body. After all, initially he believes that you are not doing this on purpose and that everything will work out. And only after a month or two does he finally understand that his owner is serious about gaining unnecessary 10 kilograms of muscle mass, and begins to adapt to this, changing his previous physiological habits.

There are no hardgainers

Show me a hard gainer and I will show you a person who doesn't want results. In my brain, the words “hard gainer” and “weak-willed person” are almost synonymous. Because those who really want something, especially from their body, really get it. Because he doesn’t have “I can’t stuff food into myself” or “I can’t go to the gym that often”, he just does what he needs to do for as long as he needs to. There are no quick results, there are no magic pills, there are definitely no magic programs, there is no easy way - there are only years of constant struggle with oneself, built on willpower and dreams. Excellent physical shape, like an excellent education or a successful business, requires constant, daily, painful years of effort. For anyone who is not ready to swallow such a thought, it is better not to cross the threshold of the gym at all.

Technology comes first

To get bigger, you have to get stronger. To get stronger, you have to train long enough. To train for a long time, you must do without injuries that would set you back. To train without injury, you must be able to do each of the exercises in your program flawlessly: cleanly, technically, to the fullest amplitude available to you personally. And if this is not the case, don't expect results, but expect sore shoulders, elbows, knees and lower back. Remember that a high-level athlete is always a professional in his field, and you should follow his example in this regard, even if you are even a hundred times an amateur.

Consider it BZHU

Are you eating enough to grow? Exactly? Do you just throw in everything that isn’t nailed down? Are you constantly chewing something? Do you count proteins, fats, carbohydrates? No, is everything somehow done by eye? Then it’s no wonder you haven’t seen any progress since Arnie first said, “I’ll be back.” I myself fell into this trap for many years, thinking that no matter who, I definitely eat enough. But it was not there. It was enough for me to pick up a calculator once to understand: I have a chronic protein deficiency. And without protein, my friends, it is impossible to grow by definition. Today, I consider proteins and fats to be the main nutrients for gaining muscle mass. I recommend consuming a lot of protein - 2–2.5 grams per kilogram minimum. Ideally, it should be 3 grams or more. Fats - about 0.8–1.2 grams per kilogram. If you count the amount of food that comes out in the end, you can easily understand why I don't pay much attention to carbohydrates. After consuming such an amount of protein, you are unlikely to fit in a lot of carbohydrates, so you can eat them without restrictions, but it is very advisable to abstain from simple sugars.

Training program

This is the latest in my 10 week hypertrophy regimen. It is divided into two blocks of four weeks, after each of which an easy fasting week is performed.

During the block itself, the loads grow uncontrollably. Workouts can be distributed throughout the week arbitrarily, but they definitely need to be packed into seven days. Ideally, you should study for five days in a row.

The basis of the program is cluster approaches. They are performed as follows.

If you see the numbers 4(4*2), this means 4 sets (first number), each of which consists of 4 short sets (second number) of 2 repetitions (third number). It works like this. You put a weight on the bar equal to 6–7 RM. Let it be, for example, an incline press. Do 2 repetitions, place the barbell on the racks, rest for 10-15 seconds. You do 2 more repetitions. Place the barbell back on the racks and rest for 10–15 seconds. Do 2 repetitions a third time. Place the barbell back on the racks and rest for 10–15 seconds. And the last time - the fourth time - you do 2 repetitions. That's it - 1 approach completed. You rest until complete recovery and repeat three more times.

The program contains only working approaches, all warm-up is on you. Rest between sets until complete recovery.

Periodization of methods:

• In the first week perform all approaches as written.
• In the second week combine all exercises in pairs, except those performed in a cluster manner. And alternate sets of each pair of exercises with normal rest, that is, use stretched supersets.
• In the third week You also leave cluster approaches alone, and combine the remaining exercises into two sets, that is, you do two exercises for the same muscle group in a row, without rest, after which you rest and repeat.
• In the fourth week perform some exercises in drop sets mode - drop the weight by 20 percent twice and work to failure, and others - with partial repetitions. Finish your set of full-amplitude repetitions with a series of 8-10 short repetitions of one-third amplitude.

Legend

• *max reps- do as many repetitions as you can until failure;
• +frequently- complete the approach with a series of 8–10 short repetitions at a third of the amplitude;
• dr 10–10–10- drop set. Do 10 repetitions with the original weight, reduce the weight by 20 percent and do another 10 repetitions, again reduce the weight by 20 percent and do 10 repetitions again;
• (Ph.D.)- the number of repetitions is indicated for each leg;
• (k.r.)- the number of repetitions is indicated for each hand.

Workout 1

1. Incline Bench Press

Week 1: 4(4*2) | Week 2: 3(4*2) | Week 3: 6(4*2) | Week 4: 4*10–12

2. Horizontal flyes with dumbbells, bent legs on a bench

Week 1: 3*10–12 | Week 2: 4*8–10 | Week 3: 5*6–8 3 | Week 4: dr 8–8–8

3. Seated dumbbell abductions

Week 1: 4*12 | Week 2: 4*10 | Week 3: 6*8 | Week 4: 4*20+frequently

4. Standing one dumbbell row to the chin

Week 1: 3*12 (k.r.) | Week 2: 4*10 | Week 3: 6*8 | Week 4: 4 dr 6–6–6

5. Vertical row with a wide grip behind the head

Week 1: 4*12 | Week 2: 4*10 | Week 3: 6*8 | Week 4: 4*10+frequently

6. Vertical pull with V-shaped handle

Week 1: 3*12 | Week 2: 4*10 | Week 3: 6*8 | Week 4: 4 dr 6–6–6

7. Dumbbell biceps curls while sitting on an incline bench

Week 1: 3–4*15–12 | Week 2: 4*10–12 | Week 3: 5*10–8 | Week 4: 4*8–6

8. Crunches lying on the floor, legs raised

Week 1: 3-4*max reps | Week 2: 3-4*max reps | Week 3: 3-4*max reps | Week 4: 3–4*max reps

Workout 2

1. Double-legged shin extensions

Week 1: 4*10–12 (candidate of science) | Week 2: 3*25 | Week 3: 5*20 | Week 4: 3 dr 12–12–12

2. Front squat with a pause (2 sec.) at the bottom point

Week 1: 5*6–8 | Week 2: 6*6 | Week 3: 5*8–10 | Week 4: 6*6+frequently

3. Bulgarian split squat with dumbbells

Week 1: 4*10–12 (candidate of science) | Week 2: 4*8–10 (candidate of science) | Week 3: 6*6–8 | Week 4: 3*12–10+frequently

4. Calves sitting with two legs

Week 1: 3*30 | Week 2: 3*20 | Week 3: 4*25 | Week 4: 3 dr 12–12–12

5. Seated calves with one leg

Week 1: 2*15–20 (candidate of science) | Week 2: 2*15–20 (candidate of science) | Week 3: 4*15–20 (candidate of science) | Week 4: 2*20+frequently

6. Vacuum in front bar position

Week 1: 4*40–60 seconds | Week 2: 4*40–60 seconds | Week 3: 4*40–60 seconds | Week 4: 4*40–60 seconds

Workout 3

1. Seated Smith Press

Week 1: 4(4*2) | Week 2: 3(4*2) | Week 3: 6(4*2) | Week 4: 5*10–12

2. Raising dumbbells forward while sitting, with both hands at the same time, palms facing down

Week 1: 3*10–12 | Week 2: 4*8–10 | Week 3: 5*6–8 | Week 4: 3 dr 6–6–6

3. Bent-over barbell row with reverse grip

Week 1: 4*12 | Week 2: 4*10 | Week 3: 6*8 | Week 4: 6*6

4. Single dumbbell row supported on a slightly inclined bench

Week 1: 3*12 (k.r.) | Week 2: 4*10 (k.r.) | Week 3: 6*8 (k.r.) | Week 4: 4 dr 6–6–6

5. Chest crunches on blocks while lying on a horizontal bench

Week 1: 3*12 | Week 2: 4*10 | Week 3: 6*8 | Week 4: 3*12+frequently

6. Dips

Week 1: 2*15–20 | Week 2: 4*15–12 | Week 3: 6*max | Week 4: 2 dr*15–15

7. Extension on the upper block with a rope while kneeling

Week 1: 3–4*15–20 | Week 2: 5*15–12 | Week 3: 6*12–10 | Week 4: 5*10–8

8. Reverse Incline Crunches

Week 1: 3–4*max reps | Week 2: 3-4*max reps | Week 3: 3–4*max reps | Week 4: 3–4*max reps

Workout 4

1. Flexion of the lower leg in the simulator lying down, one leg

Week 1: 4*12 | Week 2: 3*15 (candidate of science) | Week 3: 5*12 (candidate of science) | Week 4: 3dr 10–10–10

2. Romanian deadlift with dumbbells

Week 1: 3*20 (candidate of science) | Week 2: 5*10 | Week 3: 6*8 | Week 4: 4*6

3. Glute bridge with one leg, shoulders on the bench, leg on the floor

Week 1: 3*max (k.n.) | Week 2: 3*max (k.n.) | Week 3: 6*max (k.n.) | Week 4: 4–5*max (k.n.)

4. Standing calves in the machine

Week 1: 4*20 | Week 2: 3*20 | Week 3: 4*15 | Week 4: 3dr 10–10–10

5. Calves standing on one leg

Week 1: 2*max | Week 2: 3*max | Week 3: 4*max | Week 4: 2*max+freq Week 4: 4 dr 10–10–10

3. Incline Dumbbell Press

Week 1: 4*12 | Week 2: 4*10 | Week 3: 6*8 | Week 4: 4 dr 6–6–6

4. Crossovers on the lower block

Week 1: 3*12 | Week 2: 4*10 | Week 3: 6*8 | Week 4: 3*10+frequently

5. Bent-over dumbbell flyes with forehead resting on an inclined bench

Week 1: 4*12 | Week 2: 4*10 | Week 3: 6*8 | Week 4: 4 dr 6–6–6

6. Reverse pull-ups on blocks while standing

Week 1: 3*12 | Week 2: 4*10 | Week 3: 6*8 | Week 4: 3*10+frequently

7. Leg raises in the press bars machine

Week 1: 3–4*max reps | Week 2: 3–4*max reps | Week 3: 3–4*max reps | Week 4: 3–4*max reps

Fasting week 5

During this week, it is critically important to train not to failure, with light weights that are comfortable for you, until you feel a good pump in the working muscles. Rest between sets no more than 60 seconds.

Workout 1

1. Information about the chest machine | 3*20

2. Crossover classic | 3*20

3. Standing one-arm abductions on the block | 6*20 (k.r.)

4. Wide-grip vertical row to chest | 6*20

5. Standing biceps curls | 4*20

Workout 2

1. Shin extensions in the simulator | 4*20

2. Leg press | 6*20

3. One leg calf extension | 4*20 (k.n.)

4. Calves sitting with two legs | 2*50

Workout 3

1. Standing dumbbell abductions | 3*20

2. One-arm delt press | 3*20–15 (k.r.)

3. Seated front block row with a narrow grip | 6*20

4. Bodyweight dips | 4*max

5. Bent-over dumbbell extensions with two hands | 5*20

Workout 4

1. Lying calf curls in a lying machine | 4*20

2. Oblique hyperextensions with weights | 5*20

3. Seated calf curls with one leg | 3*20 (candidate of science)

4. Standing calves in the exercise machine | 2*50

Workout 5

1. Reverse Grip Vertical Row | 4*20

2. Information on the lower blocks while lying on an incline bench | 4*20

3. One-arm vertical row | 3*20–15 (k.r.)

4. Reverse flyes in the simulator (rear deltoids) | 6*20

5. Forearms - optional | 3–5 sets

After completing this week, go through the four weeks of the main block again, but change the main exercises - those in which you did cluster approaches, and increase the working weights wherever possible.