A 4-part split training plan enables optimal stimulus of all muscle groups in the body by dividing it into individual training units. With this free training plan, each muscle group can be trained independently of each other, so that the stimulation of the individual muscle groups is maximized and muscle growth does not stagnate in the long term
The growth stimulus that is set with every muscle strain depends on the intensity of the training completed. This 4-part split aims with the fatigue sets (in each of the four sets you should achieve the maximum number of repetitions with the corresponding weight) that the muscles are used as intensively as possible. Maximum growth stimuli and rapid mass building are almost guaranteed if the split training is used correctly. In addition, the training plan offers a constantly varying muscle strain due to the different variants 1 and 2 (same muscle group, but different exercises). One-sided training that causes stagnant muscle growth is avoided.
Note: Day 1, 2, 3 and 4 form the 1st variant, day 5, 6, 7 and 8 the 2nd variant. This 4-part split is only one possible pattern among many. Depending on genetic requirements (e.g. metabolic type), training progress and personal goals, a training plan should be individualized so that optimal training results can be achieved. We are happy to help you.
Warm-up: One warm-up set per exercise
Feel free to post your questions or remarks as a comment and exchange your experiences with the community.
Good luck building your muscles!
Variant 1: Day 1-4 as PDF: DOWNLOAD
Variant 2: Day 5-8 as PDF: DOWNLOAD
Hey, before you get started right away, train non-stop and at the end wonder why you are somehow not gaining muscle or burning fat: You already know what to look out for when training, right?
Please do me a favor. Either you inform yourself in detail about all the important questions, factors and topics that are important in muscle building training for men and women before you start training or you just leave it alone.
You don’t believe how many e-mails we receive every day with questions that just make us “shake our heads”. Basically, questions are exactly what we want from you! But it should be much more about the following questions …
| What is the difference between building muscle and burning fat? |
| How often and for how long do I have to train? |
| Which exercises are important and how do I learn the technique? |
| How many repetitions do you need to build muscle? |
| How high must the weights be? |
| Do I always have to train to failure? |
| Is cardio training bad for building muscle? |
| Should I eat something before / during / after training? |
| How many proteins, carbohydrates and fats do I need? |
We answer these and many more questions in our Hypertrophy Guide for Men and Women . Physiological basics, everything you need to know about training and a training goal-oriented diet on 270 pages provide you with all the fundamental basics that you need to know for a really effective muscle building training! Here you can download a free PDF preview directly.
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Day 1 Day 5 |
Day 2 Day 6 |
break break |
Day 3 Day 7 |
Day 4 Day 8 |
break break |
break break |
Variant 1: Day 1-4
|
Tag |
muscle group |
Exercise |
sentences |
Rep. |
|
1 |
chest |
bench press Butterfly Dips (focus on the chest) |
4 4 4 |
8, 7, 6, 5 8, 7, 6, 5 8, 7, 6, 5 |
|
“ |
belly |
Crunches Abdominal muscle machine |
3 3 |
15,15,15 15,15,15 |
|
“ |
Triceps |
Triceps extensor on the cable pull |
4 |
8, 7, 6, 5 |
|
2 |
back |
barbell rows under grip tight rowing Lat pulldown to the chest tight pull-ups Back extensor |
4 4 4 4 3 |
8, 7, 6, 5 8, 7, 6, 5 8, 7, 6, 5 8, 7, 6, 5 15, 15, 15 |
|
„ |
biceps |
Barbell biceps curl (alt. SZ curl) |
4 |
8, 7, 6, 5 |
|
3 |
shoulders |
Military Press flying reverse 90 ° front lift 90 ° lateral raise |
4 4 4 4 |
8, 7, 6, 5 8, 7, 6, 5 8, 7, 6, 5 8, 7, 6, 5 |
|
“ |
neck |
Neck raise |
4 |
8, 7, 6, 5 |
|
4 |
legs |
Squats Seated calf raises Thigh extensor abduction |
4 4 4 4 |
8, 7, 6, 5 8, 7, 6, 5 8, 7, 6, 5 8, 7, 6, 5 |
Variant 2: Day 5-8
|
Tag |
muscle group |
Exercise |
sentences |
Rep. |
|
5 |
chest |
negative bench press Positive bench press Butterfly |
4 4 4 |
8, 7, 6, 5 8, 7, 6, 5 8, 7, 6, 5 |
|
“ |
belly |
Hanging leg raises Side leg raises. hanging 45 ° |
3 3 |
12, 10, 8 12, 10, 8 |
|
“ |
Triceps |
Triceps dips Triceps pushdowns on the cable pull |
4 4 |
12, 10, 8, 6 12, 10, 8, 6 |
|
6 |
back |
Deadlift barbell rows with a tight grip (alt. tight rowing) lat pulldown to the chest (alt. dual lat pulldown) Classic pull-ups |
4 4 4 4 |
8, 7, 6, 5 8, 7, 6, 5 8, 7, 6, 5 8, 7, 6, 5 |
|
“ |
biceps |
KH concentration curls applied |
4 |
8, 7, 6, 5 |
|
7 |
shoulders |
T-bar row shoulder pulling on the cable pull 90 ° lateral raise Cable pull to the head (back shoulder) |
4 4 4 4 |
8, 7, 6, 5 8, 7, 6, 5 8, 7, 6, 5 8, 7, 6, 5 |
|
“ |
neck |
Neck raise |
4 |
8, 7, 6, 5 |
|
8 |
legs |
Squats lunges Hamstrings Calf raises (variation) |
4 4 4 4 |
8, 7, 6, 5 8, 7, 6, 5 8, 7, 6, 5 8, 7, 6, 5 |