Build strong, lean muscles and lose belly and flank fat to make dramatic changes in your fitness in record time with this men's gym workout program and nutrition plan.
How much can you change your body in four weeks? Stronger than you think if you have three things: a good training system, sound nutritional rules and the right attitude to follow them with focus and purpose.
The proposed four-week plan was designed to bulk up in a way that constantly tests your body and pushes it beyond its comfort zone while eliminating your belly and sides. In this case, your body has no choice but to build new muscle mass and burn fat, radically transforming your body. That is why each week of the program contains its own little tricks: these changes will “puzzle” your body and force it to change.
Gym workout plan for men
Totally transforming your body in four weeks is difficult, but possible. Start slowly, both in the gym and in the kitchen, and soon these small steps will significantly transform your shirtless appearance.
Plan
The plan consists of two 2-week blocks. The first is designed for four workouts per week: chest and back; legs and abs; hands; shoulders and abs. The second also includes four training days, but the workouts are different: chest and back, legs and shoulders, chest and triceps, back and biceps.
Powerful start
The workouts for the first week of the first block are given below. Then the tables outline the workouts for the second week of the block. Perform the routines in order, following the number of sets, reps, tempo, and rest periods indicated, to ensure that the start of the plan is as effective as possible.
Tempo refers to the number of seconds it takes to complete each phase of the exercise. Using the bench press as an example, the first number corresponds to the duration of the phase of lowering the weight, the second – the pause at the lower point of the amplitude, the third number indicates the duration of raising the weight, and, finally, the fourth – the pause at the upper point of the amplitude.
Bench Press Example
Temp 2010 means:
- 2 seconds lower the weight
- We rest for 0 seconds at the bottom point, that is, we immediately return to the starting position
- Raise the weight up for 1 second
- We rest for 0 seconds at the top point of the amplitude, that is, we immediately lower the barbell down
Grand finale
A significant difference in the second week of the block is that you will work the chest, back and arms twice a week. This increase in training volume shocks the body into building more muscle and burning excess fat, so you get bigger and leaner at the same time.
Steady progress
The complexes consist of the same exercises in the same order for the first and second, third and fourth weeks. But the number of sets and reps varies to push your body to its limits. This approach will accelerate the onset of positive changes in your physical fitness.
Have a rest
Let's be honest: the suggested four-week plan is very difficult, but otherwise there is no way you will change your body for the better in such a short time. This means that good nutrition and quality rest are key. Follow the nutrition guidelines below to ensure your body gets what it needs, and try to go to bed early every night.
Where to start at the gym for the first time
No need to try to lose 5 kg in one day!
A common mistake made by beginners is overloading the body during the first lesson. Add more load every day, but you don’t need to train for four hours straight on the first day. It took you a while to gain the weight, so be prepared to take some time to lose those extra pounds. If you ignore this advice, you can easily get injured.
Make a plan before you go to the gym
The day before your first workout, make an exercise plan, but it’s better to take it not from your head, but from trusted sources. They usually offer exercises that are easy to do and safe.
Warm-up
Don't even think about starting strength training exercises without first warming up. Dynamic stretching is one of the best warm-up options, including circles with shoulders and arms, bends and lunges.
Be sure to do a 15-minute warm-up. During training, take lighter weights to establish the correct technique for performing the exercises. Start by doing two sets of 10 reps on leg presses, then do two sets of 10 reps on the stepper. After that, move on to the upper body - 30 biceps curls, 30 triceps curls. You can perform fewer repetitions, the main thing is to make sure that there is an even load on each arm. Then do 15 crunches, but don't go all the way down to the floor. Finish your workout with 10 minutes of cardio of your choice.
Nutrition tips
To build lean muscle mass and achieve a flat stomach, the food you eat is no less important than a good training program in the gym for men for relief. Follow these four rules to succeed.
Protein
If you don't eat enough protein - white and red meat, fish and eggs - don't be surprised if your muscles grow slower than you'd like. Lifting heavy weights creates microscopic tears in the muscles, and it is protein that heals these wounds and builds stronger, more voluminous muscle tissue. Try to eat high-quality, lean protein in at least fist-sized portions at each meal.
Carbohydrates
You don't have to give up carbs completely to transform your body. Instead, choosing your carbohydrate sources wisely will help you get bigger, stronger, and more ripped. Avoid sugar and cut down on fast-digesting carbohydrates like white bread and pasta, which are stripped of the lion's share of their nutrients and fibre. Instead, opt for slow-digesting carbohydrates such as sweet potatoes, brown rice, and plenty of nutritious, fiber-rich vegetables.
Vegetables
If you fail to consume five servings of fruits and vegetables per day according to the famous "five-a-day" system, you are depriving yourself of a lot of vitamins, minerals and other essential nutrients that can give you good health and a lean body. Eat plenty of vegetables of different colors to provide your body with the nutrients it needs after a hard workout. In addition, fiber will help you feel fuller longer and stabilize your blood sugar levels, so you won't crave sweets.
Alcohol
To get maximum results within four weeks, you should completely eliminate alcohol. It's full of calories you don't need, and drinking too much will kill your desire to train hard and eat right. Your best option is to drink plain water, green tea and black coffee to stay hydrated and get antioxidants that will help you recover from your workout.
Block 1: Week 1
Monday Workout: Chest and Back
Bench press
Sets 3 Reps 10 Tempo 2010 Rest 60 sec.
Lie down on a horizontal bench, grab the bar with a shoulder-width grip. Place your feet on the floor and tense your muscles. Lower the bar until it touches your chest, then forcefully press it up.
Bent over row
Sets 3 Reps 10 Tempo 2011 Rest 60 sec.
Stand up straight, holding a barbell with an overhand grip shoulder-width apart. Lean forward from the hip joint, but keep your chest up and your core tight. Pull the bar towards your body by bending your elbows, hold at the top point and lower.
Dumbbell flyes lying on an incline bench
Sets 3 Reps 10 Tempo 2010 Rest 60 sec.
Lie on an incline bench with your head up, holding two dumbbells straight above your chest. Bend your elbows slightly, then slowly lower your arms to your sides until you feel a stretch in your chest muscles. Contract your pectoral muscles to return to the starting position.
Wide grip lat pulldown to chest
Sets 3 Reps 10 Tempo 2011 Rest 60 sec.
Sit on the machine, grasping the handle with an overhand grip shoulder-width apart. Keeping your chest up and your abs tight, pull the handle down, bending your elbows. Pause at the bottom for a second and return to the starting position.
One-arm crossover press
Sets 3 Reps 10 Tempo 2 0 1 1 Rest 60 sec.
Stand with your back to the crossover with the D-handle in one hand. Push your chest up, tighten your abs, and press one arm forward, straightening your elbow. Go back and complete all reps, then switch hands.
Pullover with dumbbell
Sets 3 Reps 10 Tempo 4 0 1 0 Rest 60 sec.
Lie on a horizontal bench, pressing your back firmly against it and holding a dumbbell with both straight arms above your chest. Slowly and in a controlled manner, lower the dumbbell behind your head with straight arms, then lift it up to the starting position.
Wednesday Workout: Legs and Abs
Back Squat
Sets 3 Reps 10 Tempo 2 0 1 0 Rest 60 sec.
Stand up straight with the bar resting on your rear deltoids. Lifting your chest and squeezing your entire body, bend your knees and lower yourself into a squat as low as possible without letting your knees roll inward. Push through your heels and lift yourself up.
Romanian deadlift
Sets 3 Reps 10 Tempo 2 0 1 0 Rest 60 sec.
Stand up straight, grasping the barbell with an overhand grip. With your chest up and your core engaged, bend forward at the hip, sliding the bar along the front of your legs until you feel a stretch in the back of your thighs. Climb up.
Leg extension in the simulator
Sets 3 Reps 10 Tempo 2 0 1 1 Rest 60 sec.
Sit on the machine in the correct position, with the soft roller at the front of your lower legs. Tighten your upper body muscles and lift your feet, extending your legs. Pause at the top, squeezing your quadriceps, then return to the starting position.
Leg bending in the simulator
Sets 3 Reps 10 Tempo 2 0 1 0 Rest 60 sec.
Sit on the machine and take the correct starting position: the soft roller should touch the back of the bottom of your legs. Keeping your core muscles tense, lower your feet down, bending your legs. Pause at the bottom point, contracting the hamstring muscles, and return to the starting position.
Crunches
Sets 3 Reps 10 Tempo 2 0 1 1 Rest 60 sec.
Lie on your back, bring your hands to your temples and bend your knees. Contract your upper abdominal muscles and lift your body off the floor, then do a crunch, reaching your body toward your knees. Slowly lower yourself to the floor, keeping your abs tense the entire time.
Plank
Approaches 3 Time 30 sec. Tempo – Rest 60 sec.
Get into position with your elbows under your shoulders, your feet together, your hips lifted, and your abs and glutes squeezed so that your body forms a straight line from head to heels. Maintain this position without letting your hips sag.
Friday Workout: Biceps and Triceps
Reverse grip lat pulldown
Sets 3 Reps 10 Tempo 2 0 1 1 Rest 60 sec.
Sit on the machine, grasping the handle with a reverse grip shoulder-width apart. Lift your chest, tighten your abs, and pull the handle down by bending your elbows. Pause for a second at the bottom and return to the starting position.
Dips
Sets 3 Reps 6-10 Tempo 2 0 1 0 Rest 60 sec.
Get into a parallel bars position with your arms straight and feet crossed behind you. Keeping your chest lifted and your abs engaged, bend your elbows to a 90-degree angle as you lower yourself down. Push yourself up, returning to the starting position.
Dumbbell biceps curl
Sets 3 Reps 10 Tempo 2 0 1 1 Rest 60 sec.
Stand up straight, hold a dumbbell in each hand, with your arms facing forward. Keep your elbows close to your sides and lift the dumbbells toward your shoulders. Squeeze your biceps at the top, then lower the dumbbells to the starting position.
Triceps dumbbell extension
Sets 3 Reps 10 Tempo 2 0 1 0 Rest 60 sec.
Stand up straight, take a dumbbell in each hand, holding them behind your head with straight arms. Making sure your elbows point straight toward the ceiling, lower the dumbbells behind your head, then straighten your arms, returning to the starting position.
Crossover biceps curl
Sets 3 Reps 10 Tempo 2 0 1 1 Rest 60 sec.
Face the crossover, attach a double rope handle to the top block and grab it with an underhand grip. Point your chest up, press your elbows toward your body, and bend your arms to shoulder level. Squeeze your biceps at the top and lower your arms.
6. Crossover triceps extensions
Sets 3 Reps 10 Tempo 2 0 1 1 Rest 60 sec.
Facing the crossover, grab the double rope handle attached to the upper pulley with an overhand grip. Lifting your chest and pressing your elbows towards your torso, press up by straightening your arms, then slowly return to the starting position.
Saturday Workout: Shoulders and Arms
Seated dumbbell press
Sets 3 Reps 10 Tempo 2 0 1 0 Rest 60 sec.
Sit on a vertical bench, holding a dumbbell in each hand at shoulder level. Keep your chest lifted and core tight and press the dumbbells vertically upward, straightening your arms. Slowly lower the dumbbells to the starting position.
Swing dumbbells from side to side while seated
Sets 3 Reps 10 Tempo 2 0 1 0 Rest 60 sec.
Sit on a vertical bench press, hold a light dumbbell in each hand and bend your elbows slightly. Push your chest up, tighten your core, and lift the dumbbells out to your sides until you reach shoulder level, starting at your elbows, then slowly return to the starting position.
Vertical EZ bar to chin
Sets 3 Reps 10 Tempo 2 0 1 1 Rest 60 sec.
Stand up straight, holding an EZ barbell with an overhand grip. With your chest up and core engaged, lift the barbell up to chin height, starting the movement by bending your elbows. Pause at the top, then return the barbell to the starting position in a controlled manner.
Hanging Knee Raise
Sets 3 Reps 10 Tempo 1 1 1 1 Rest 60 sec.
Hang on the horizontal bar, grasping it with an overhand grip and straightening your legs. Squeezing your core, glutes, and keeping your feet together, draw your knees toward your chest. Hold this position, then straighten your legs and return to the starting position.
Weighted crunches
Sets 3 Reps 10 Tempo 2 0 1 1 Rest 60 sec.
Lie on a horizontal bench, holding a dumbbell or weight plate in front of your chest with bent arms, bend your knees. Engage your upper abs and lift your torso off the bench, then twist your upper body, bringing your torso toward your knees. Lower yourself slowly.
Reverse crunches
Sets 3 Reps 10 Tempo 2 0 1 1 Rest 60 sec.
Lie on the floor on your back with your arms extended along your body and your knees bent. Tighten your entire abs and, using the lower part of it, pull your knees to your chest, then lift your pelvis off the floor. Return to the starting position.
Block 1: Week 2
Continue to build lean muscle mass and lose belly fat by working out even harder.
With four Week 1 workouts under your belt, you can already start to feel a little stronger, lighter, and more agile. That's why we're now going to up the ante to accelerate your positive progress.
The four workouts of the second week are similar to those of the first. You will work the chest and triceps in the same order; legs and abs; arms and then shoulders and abs. But for greater efficiency, two big changes have been made to the program. First, you will perform one additional set of the first and second exercises of each set. Also, in the last four exercises of each workout, the number of repetitions increases to 12.
For what? Because now you know how to do these exercises correctly, increasing the load on your muscles will force your body to build muscle and burn fat even more intensely. Stay focused and practice proper technique throughout all four workouts for the fastest results.
Monday: Chest and back
| Exercises | Approaches | Repetitions | Pace | Rest |
| 1. Bench press | 4 | 10 | 2 0 1 0 | 60 sec. |
| 2. Bent-over row | 4 | 10 | 2 0 1 1 | 60 sec. |
| 3. Dumbbell flyes lying on an inclined bench with the head end up | 3 | 12 | 2 0 1 0 | 60 sec. |
| 4. Lat pulldown | 3 | 12 | 2 0 1 1 | 60 sec. |
| 5. One-arm crossover press | 3 | 12 | 2 0 1 1 | 60 sec. |
| 6. Pullover with a dumbbell | 3 | 12 | 2 0 1 0 | 60 sec. |
Wednesday: Legs and Abs
| Exercises | Approaches | Repetitions | Pace | Rest |
| 1. Squats | 4 | 10 | 2 0 1 0 | 60 sec. |
| 2. Romanian deadlift | 4 | 10 | 2 0 1 0 | 60 sec. |
| 3. Leg extension in the simulator | 3 | 12 | 2 0 1 1 | 60 sec. |
| 4. Leg curls in the simulator | 3 | 12 | 2 0 1 1 | 60 sec. |
| 5. Crunch | 3 | 12 | 2 0 1 1 | 60 sec. |
| 6. Plank | 3 | 45 sec. | — | 60 sec. |
Friday: Biceps and triceps
| Exercises | Approaches | Repetitions | Pace | Rest |
| 1. Vertical lat pulldown with reverse grip | 4 | 10 | 2 0 1 1 | 60 sec. |
| 2. Dips | 4 | 6-10 | 2 0 1 0 | 60 sec. |
| 3. Dumbbell curls | 3 | 12 | 2 0 1 1 | 60 sec. |
| 4. Triceps dumbbell extension | 3 | 12 | 2 0 1 0 | 60 sec. |
| 5. Crossover hammer curls for biceps | 3 | 12 | 2 0 1 1 | 60 sec. |
| 6. Crossover triceps extension | 3 | 12 | 2 0 1 1 | 60 sec. |
Saturday: Shoulders and Abs
| Exercises | Approaches | Repetitions | Pace | Rest |
| 1. Seated dumbbell press | 4 | 10 | 2 0 1 0 | 60 sec. |
| 2. Seated Dumbbell Side Raise | 4 | 10 | 2 0 1 1 | 60 sec. |
| 3. Vertical traction EZ-bar | 3 | 12 | 2 0 1 1 | 60 sec. |
| 4. Hanging knee raises | 3 | 12 | 2 0 1 1 | 60 sec. |
| 5. Weighted crunches | 3 | 12 | 2 0 1 1 | 60 sec. |
| 6. Inverted crunches | 3 | 12 | 2 0 1 1 | 60 sec. |
Options for ready-made gym complexes
Ready-made programs for indoor classes are based primarily on basic elements. They can be changed and supplemented depending on the goals and indicators of the physical condition of the beginning athlete. You can exercise in accordance with the standard plan 2 or 3 times a week.
2 times per week
When choosing the first option to visit the gym, the exercise program may look like this:
| Exercises | Muscle group | Sets | Replays | |
| Monday | ||||
| Pull-ups | Back (latissimus and biceps) | 3 | 8-10 | |
| Bench press | Triceps, shoulder girdle | 2 | 6-10 | |
| Dumbbell lateral raises | Deltas | 3 | 8-12 | |
| Leg bending in the simulator | Quadriceps, glutes | 3 | 8-12 | |
| Dumbbell biceps curl | Double-headed | 3 | 8-12 | |
| Crunches | Press | 3 | 15-20 | |
| Wednesday | ||||
| Deadlift | Traps, glutes, lats, quads, | 3 | 6-8 | |
| Dumbbell Bench Press | Triceps, shoulder | 3 | 8-10 | |
| Leg extensions in the simulator | Quadriceps, glutes | 3 | 8-12 | |
| Bent over dumbbell swings to the sides | Delta bundles | 3 | 8-10 | |
| Close grip barbell press | Triceps muscles | 3 | 6-8 | |
| Lifting the barbell on a Scott bench | Biceps, shoulders | 3 | 8-10 | |
| Raising legs from hanging on the bar | Lower abs | to failure | ||
Any type of fitness or strength training should begin with a warm-up. This is a preparatory set of exercises aimed at warming up the muscles, stimulating the secretion of synovial fluid to increase joint mobility. You can also use a cardio warm-up in the form of jumping rope or 2-3 minutes on the treadmill.
3 times a week
The optimal option for visiting the gym for beginners is 3 times a week. In this case, the athlete is better attuned to the rhythm, adapts faster and will be able to start high-intensity training earlier.
Here is a sample program with the order of exercises for beginners.
| Exercise | Load target | Sets | Replays |
| Monday | |||
| Traps, glutes, lats, quads, | 5 | 3 | |
| Bent-over barbell row | Trapezius, lats, rear deltoids | 3 | 5-7 |
| Pull-up (wide grip) | Latissimus, biceps | 3 | To failure |
| Barbell curl | Biceps, shoulder | 2 | 10-12 |
| Crunches | Press | 3 | To failure |
| Wednesday | |||
| Barbell Squat | Quadriceps, glutes, calves, hamstrings | 3 | 6 |
| Leg press on the machine | Quadriceps, glutes | 2 | 14-16 |
| Raise on toes | Caviar | 3 | 15 |
| Bench press (close grip) | Triceps | 2 | 12 |
| French press | Triceps, shoulder | 2 | 6 |
| Crunches | Press | 3 | To failure |
| Friday | |||
| Bench press (wide grip) | Shoulder girdle | 4-5 | 5 |
| Dips | Chest, back, shoulders, triceps | 3 | to failure |
| Army press | Deltas | 3 | 8 |
| Bent over dumbbell swings to the sides | Delta bundles, shoulder region | 2 | 10-12 |
Finally, do a 2-3 minute stretch. It will reduce the recovery period of muscle tissue.
Block 2: Week 1
Workout 1: Chest and Back
Bench press at an angle
Sets 4 Reps 10 Tempo 3 0 1 0 Rest 60 sec.
Lie down on an incline bench and grab the bar with an overhand grip. Press your feet to the floor and tense your muscles. Lower the bar until it touches your chest, then jerk it up.
Wide-grip lat pull-down to chest
Sets 4 Reps 10 Tempo 3 0 1 0 Rest 60 sec.
Sit on the machine, grasping the handle with a wide grip, twice as wide as your shoulders. With your chest up and your abs tightened, pull the handle down by bending your elbows. Pause at the bottom for a second and return to the top.
Dumbbell Bench Press
Sets 4 Reps 10 Tempo 3 0 1 0 Rest 60 sec.
Lie down on a bench, take a dumbbell in each hand and hold them at chest level. Place your feet on the floor and tense your muscles. Press the dumbbells straight up, straightening your arms, then lower them down in a controlled manner.
Seated rowing
Sets 4 Reps 10 Tempo 3 0 1 1 Rest 60 sec.
Sit on the machine, grasping the double handle with both hands. Keeping your chest lifted, pull your arms towards your body from the elbows. Hold the top position and return to the starting position.
One-arm crossover press
Sets 4 Reps 10 Tempo 3 0 1 1 Rest 60 sec.
Stand with your back to the crossover, holding the D-handle in one hand. Push your chest up, tighten your core, and straighten your arm in a pressing motion. Return to the starting position and repeat until the end of the approach, then change hands.
Crossover Straight Arm Press
Sets 4 Reps 10 Tempo 3 0 1 0 Rest 60 sec.
Stand facing the crossover, holding the straight handle with both hands. Keeping your chest up, pull the handle down toward your hips in a slight arc, pause at the bottom, then return to the starting position.
Workout 2: Legs and Shoulders
Back Squats
Sets 4 Reps 10 Tempo 3 0 1 0 Rest 60 sec.
Stand up straight with the bar at the back of your deltoids. Lift your chest, tense your entire body, and bend your knees, squatting as low as possible without your knees falling inward. Push through your heels to rise up.
Army press
Sets 4 Reps 10 Tempo 3 0 1 0 Rest 60 sec.
Stand up straight, holding the bar in front of your chest with an overhand grip. With your chest up and your core engaged, press the barbell up overhead, straightening your arms. Lower the barbell down in a controlled manner, returning to the starting position.
Leg extension in the simulator
Sets 4 Reps 10 Tempo 3 0 1 1 Rest 60 sec.
Sit on the machine in the correct position: the roller is located at the bottom of the front of your shins. Brace your upper body and lift your feet, extending your knees. Pause at the top, activating your quadriceps, and lower your legs to the starting position.
Seated lateral raise of dumbbells
Sets 4 Reps 10 Tempo 3 0 1 1 Rest 60 sec.
Sit on a vertical bench, holding a dumbbell in both hands with your elbows slightly bent. Push your chest up, tighten your core, and lift the dumbbells out to your sides to shoulder height, starting at your elbows. Then slowly return to the starting position.
Leg bending in the simulator
Sets 4 Reps 10 Tempo 3 0 1 1 Rest 60 sec.
Sit on the machine, taking the correct starting position, in which the soft roller is located at the bottom of the legs at the back. Keep your core muscles tight and lower your feet down, bending your knees. Pause at the bottom, squeezing your hamstrings, and return to the starting position.
Vertical EZ bar to chin
Sets 4 Reps 10 Tempo 3 0 1 1 Rest 60 sec.
Stand up straight and grab a barbell with an EZ bar with an overhand grip. Lift your chest, tighten your core, and pull the barbell toward your chin by bending your elbows. Pause at the top and lower the barbell to the starting position in a controlled manner.
Workout 3: Chest and Triceps
Bench press
Sets 4 Reps 10 Tempo 3 0 1 0 Rest 60 sec.
Lie down on a horizontal bench, grasping the bar with a shoulder-width grip. Press your feet to the floor and tense your muscles. Lower the bar until it touches your chest and jerk it up.
Dumbbell flyes lying on an incline bench
Sets 3 Reps 10 Tempo 2 0 1 0 Rest 60 sec.
Lie on an incline bench, holding two dumbbells directly above your chest with straight arms. Bend your elbows slightly and slowly move them apart until you feel a stretch in your chest muscles. Return to the starting position by contracting your pectoral muscles.
Dips
Sets 4 Reps 6-10 Tempo 3 0 1 0 Rest 60 sec.
Take the starting position on the parallel bars, straightening your arms and crossing your feet behind your back. Raise your chest, tighten your abs and lower yourself down, bending your elbows to a right angle. Push your hands up, returning to the starting position.
Incline Dumbbell Press
Sets 4 Reps 10 Tempo 3 0 1 0 Rest 60 sec.
Lie on an incline bench, holding dumbbells in both hands at chest level with your palms facing outward. Place your feet on the floor and tense your muscles. Press the dumbbells straight up, straightening your arms, and lower them down in a controlled manner.
Crossover triceps press
Sets 4 Reps 10 Tempo 3 0 1 0 Rest 60 sec.
Face the crossover and grasp the double rope handle attached to the top pulley with an overhand grip. Lift your chest and tuck your elbows to your sides, press your arms downwards, extending your elbows, then slowly return to the starting position.
Push ups
Sets 4 Reps 10-15 Tempo 3 0 1 0 Rest 60 sec.
Stand in a lying position: place your hands on the floor, shoulders and elbows are on the same line, feet together. Squeeze your core and bring your chest closer to the floor by bending your elbows. Push your hands off the floor, returning to the starting position.
Workout 4: Back and Biceps
Pull-ups
Sets 4 Reps 6-10 Tempo 3 0 1 1 Rest 60 sec.
Hang on the horizontal bar with a reverse grip, hands shoulder-width apart. Squeeze your abdominal muscles and buttocks and, pointing your chest up, pull your torso up until your chin reaches the bar. Hold this position, then slowly return to the starting position.
Wide-grip pull-down to the chest for the latissimus dorsi muscles
Sets 4 Reps 10 Tempo 3 0 1 1 Rest 60 sec.
Take the starting position on the machine, grasping the handle with a straight grip shoulder-width apart. With your chest up and your abs tense, pull your arms toward you by bending your elbows. Pause at the bottom for a second and return to the starting position.
3. Dumbbell Row
Sets 4 Reps 10 Tempo 3 0 1 1 Rest 60 sec.
Lie on your stomach on an incline bench, head end up, with dumbbells in both hands. Keeping your chest pressed against the bench, pull the dumbbells up, starting the movement by bending your elbows. Lock yourself at the top point and lower the dumbbells down, returning to the starting position.
Dumbbell flyes lying face down
Sets 4 Reps 10 Tempo 3 0 1 1 Rest 60 sec.
Lie on your stomach on an incline bench, holding a light dumbbell in each hand. Press your chest against the bench and lift the dumbbells to the sides, starting the movement from your elbows. Pause at the top position and lower the dumbbells to the starting position.
Dumbbell biceps curl
Sets 4 Reps 10 Tempo 3 0 1 1 Rest 60 sec.
Stand up straight, holding a dumbbell in each hand with your palms facing forward. Keeping your elbows close to your body, lift the dumbbells to shoulder level. Squeeze your biceps at the top, then lower the dumbbells to the starting position.
Hammer dumbbell curls
Sets 4 Reps 10 Tempo 3 0 1 1 Rest 60 sec.
Stand straight, dumbbells in both hands, palms facing each other. Keep your elbows close to your sides and lift your arms toward your shoulders. In the upper position, tighten your biceps, then, straightening your arms, return to the starting position.
Stage four - specialization
Unfortunately, even the classic split stops working over time. It is impossible to progress indefinitely in all exercises and build muscle throughout the body. Then specialization comes to the rescue.
In fact, it can be done earlier, but only if the athlete had a clear lag in any muscle group. For example, a football player's lower body may be much more developed than his upper body, so to even out his proportions, he should focus on his upper body.
But now we are talking about those athletes who no longer have enough body resources to grow their entire body. At such moments, it is worth applying specialization to the desired area of the body.
The essence of specialization is this: you choose any area of the body that you want to increase, and increase the load for it. It should be only one large muscle group, or two small ones. It is allowed to specialize one large muscle group and one small one, for example, chest and biceps. If specialization is going to be on legs, then it should be only legs and nothing more.
It is important to note that the remaining muscle groups should be supported - the load on them should be supportive, and not developmental, that is, greatly reduced. It is necessary to significantly reduce the volume of workload for support groups and under no circumstances progress in them. For specialized muscle groups, on the contrary, the training volume increases, as a rule, by increasing the number of training sessions per weekly cycle. So, if previously an athlete worked his back once a week, then when specializing in it he should train it twice a week and try to progress in the exercises.
Block 2: week 2
As you noticed in the first week of the second block of this plan, some new movements were introduced into the program to create a stress load on the muscles to support their continued growth. These sets, reps, and tempo have also been adjusted so that each set of each workout challenges the nervous system and muscles a little more. This means that the second block of the plan is mentally and physically more difficult, but stay focused and try to give your best in each set to the best of your ability. And you will be amazed at the results you can achieve in increasing strength, muscle growth and improving body contour.
The final week's workouts are tabulated below, and while they consist of the same exercises in the same order as the first week of the block, the sets and reps are changed again. This means that every time you come to the gym, you will give your muscles a new stress load that they are not used to, because this is the only way to maintain the progress of your results.
Monday: Chest and back
| Exercise | Approaches | Repetitions | Pace | Rest |
| 1 Bench press at an angle | 5 | 10 | 3010 | 60s |
| 2 Wide-grip lat pull-down | 5 | 10 | 3011 | 60s |
| 3 Dumbbell bench press | 4 | 12 | 3010 | 60s |
| 4 Pulldown of the lower block to the siyad belt | 4 | 12 | 3011 | 60s |
| 5 One-arm crossover press | 4 | 12 | 3011 | 60s |
| 6 Straight arm press down in a crossover | 4 | 12 | 3011 | 60s |
Wednesday: Legs and shoulders
| Exercise | Approaches | Repetitions | Pace | Rest |
| 1 Squats | 5 | 10 | 3010 | 60s |
| 2 Standing barbell press | 5 | 10 | 3010 | 60s |
| 3 Seated leg extensions | 4 | 12 | 3011 | 60s |
| 4 Swing dumbbells to the sides | 4 | 12 | 3011 | 60s |
| 5 Lying leg curl | 4 | 12 | 3011 | 60s |
| 6 EZ-bar chin row | 4 | 12 | 3011 | 60s |
Friday: Chest and Triceps
| Exercise | Approaches | Repetitions | Pace | Rest |
| 1 Bench press | 5 | 10 | 3010 | 60s |
| 2 Dumbbell raises at an angle | 5 | 10 | 3011 | 60s |
| 3 Triceps push-ups | 4 | 8-12 | 3010 | 60s |
| 4 Parallel grip dumbbell bench press | 4 | 12 | 3010 | 60s |
| 5 Triceps extensions in the upper block | 4 | 12 | 3011 | 60s |
| 6 Push-ups | 4 | 12-15 | 3010 | 60s |
Saturday: back and biceps
| Exercise | Approaches | Repetitions | Pace | Rest |
| 1 Biceps Pull-Ups | 5 | 06.Oct | 3011 | 60s |
| 2 Wide-grip lat pull-down | 5 | 10 | 3011 | 60s |
| 3 Parallel grip dumbbell rows lying on a bench | 4 | 12 | 3011 | 60s |
| 4 Swing dumbbells to the sides at an angle | 4 | 12 | 3011 | 60s |
| 5 Biceps curls with dumbbells | 4 | 12 | 3011 | 60s |
| 6 Hammer Grip Dumbbell Curls | 4 | 12 | 3011 | 60s |
What is better to choose: a universal complex or create an individual one?
The main rule of successful training is that there is not and cannot be a universal program for everyone. Many beginners try to copy the training plan of Schwarzenegger or other famous athletes, forgetting about the individuality of each body. In practice, these do not become universal because they are not able to provide the desired result.
The sports training program for the gym must be built individually, and changes must also be made as experience is gained. As a guide, you can take examples of training that are presented on the Internet. Below we list the main features of a proper training plan:
- You should not copy exercises, their sequence and alternation from famous personalities - always take into account the capabilities and preparation of your own body.
- Adjust the training plan at the same frequency (approximately once every 1.5-2 months). Otherwise, the muscles will quickly adapt to the load, and the previous effective program will be practically useless.
- When choosing an indicative program from the Internet, you need to decide on the main goal - you need to “dry” and gain weight. Depending on the choice, the loads will differ.
- Don't ignore cardio exercise. Even the most effective training option will be dangerous without a proper warm-up - 15-20 minutes of cardio allows you to effectively stretch your joints, warm up your muscles and prepare your respiratory system.
- An individual training program should be built on the basis of a comfortable schedule. For example, a standard workout plan for a bodybuilder (5 times a week) is definitely not suitable for an office worker, as it will quickly lead to fatigue and overtraining.
- It is also important to plan not only the sequence of exercises, but also the menu before/after active training. This rule applies to both regular food and sports nutrition.
- Free weights are always more intense than a machine. When working with a classic barbell or dumbbells, more muscle groups are used than with an isolating load on a similar machine.
- Emphasis on basic exercises, isolating exercises only to improve lagging muscles.
Note! The listed rules apply to any training program for men, regardless of sporting goals.
We recommend reading: Transverse abdominis exercises
