Split training is a known method and practically every gym adept had contact with it It should be used by advanced or optionally intermediate people This is due to strong muscle forcing

Training during one training unit of one or two muscle parts means that for one muscle party a person will perform from 3 to even 6 exercises Comparing Split with FBW training, where one or two exercises are performed for a given muscle batch during one unit, one can easily see how strongly the muscles are stimulated 4-Day Split training will be the optimal choice, which will ensure strong overtraining as well as adequate regeneration time, and thus an even development of the musculature

Split 4-day training on mass

Weight training must be guided by the following rules

– the number of exercises for large muscle parts is from 4 to 6,

– the number of exercises for small muscle parts is from 3 to 4,

– the number of series in exercises for large muscle parts is from 4 to 6,

– the number of series in exercises for small muscle parts is from 3 to 4,

– the number of repetitions in series for large muscle parts is from 1 to 12,

– the number of repetitions in series for small muscle parts is 4 to 12,

– breaks between exercises and series should be about 120 seconds

4-day Split training for sculpture

Training for sculpture must be guided by the following principles

– the number of exercises for large muscle parts is from 4 to 6,

– the number of exercises for small muscle parts is from 3 to 4,

– the number of series in exercises for large muscle parts is from 4 to 6,

– the number of series in exercises for small muscle parts is from 3 to 4,

– the number of repetitions in series for large muscle parts is from 8 to 20,

– the number of repetitions in series for small muscle parts is from 10 to 20,

– breaks between exercises and series should be about 45-60 seconds,

– it is worth using the combined series, super-series, giant-series, drop-sets, etc methods during the reduction period

Sample 4-day Split for advanced

Warning! The 4-day Split training provided is intended only for fully healthy and advanced people The given training should be adjusted to the selected mass or reduction cycle

Weekly training schedule (4-day training on mass / sculpture)

Monday chest training + triceps training

Tuesday back muscle workout + biceps workout

Thursday shoulder training + belly training

Friday leg training

Monday

Chest

1 Squeezing a bar on a positive bench – Smith machine

2 Unroll with dumbbells on a positive bench

3 Pumps on handrails with loading

4 Pressing the dumbbell lying on the floor – the inner part of the dumbbell should be lower than the outer one

Triceps

1 Pressing the dumbbell from behind the head – with both hands

2 Straightening of the forearms with the upper lift bar held by the handle

3 Straightening of the forearms in the support with the back on the horizontal bench with legs on the platform

Tuesday

Back

1 Rowing with a barbell held by the handle

2 Pull Hammer machine handles horizontally

3 Pulling the straight top bar to the neck – wide grip

4 Pulling a single handle using a horizontal extractor

5 Shrugs

Biceps

1 Bending of the forearms with dumbbells and supination using a prayer book

2 Bending forearms with dumbbells with neutral grip while sitting

3 Bending of the forearms using the straight lower pole – snatch, lying on the back with legs to the lift

Thursday

Shoulders

1 Soldier squeezing

2 Raising shoulders with dumbbells aside in the torso

3 Pulling the bar to the chin with a wide grip

Stomach

1 Attracting the thighs to the abdomen in the hanging bar

2 Pulling thighs to the abdomen using the lower lift lying on the back with legs to the lower lift

3 Penknife with a medicine ball between the legs

Friday

Legs

1 Front squats

2 Long sentences with dumbbells in hands

3 Load ejection on a vertical crane

4 Leg extensions sitting on the machine

5 Bending the legs to the buttocks lying in front or sitting

6 “Steep donkey”

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