Split training plan performed four times a week.
Looking for a workout to gain muscle mass?
This is an organized split workout, meaning you train the muscle groups separately.
It's a simple workout but it will give you good results.
It is based on compound exercises and is aimed at those who want to gain muscle mass.
It is not recommended for beginners.
Training A – Chest and Triceps
- Flat bench press 4 series? 10-10-8-6
- Incline chest press 3 series? 8-8-6
- Openings 3 sets – 10-10-10
- Funds 3 sets to failure
- Bench press short catch 3 series – 10-8-8
- Tricep bars the forehead 3 series – 10-8-8
Training B – Legs
- Squat 4 series – 10-8-8-6
- Press 4 series – 10-8-8-6
- Lunges 3 series – 10-8-8
- Leg Extension 3 sets – 10-10-10
- Leg Curl 3 sets – 10-10-10
Training C – Back and Biceps
- Dead weight 4 series – 10-8-8-6
- Barbell row 3 series – 10-8-8
- Pulldown Machine 3 series – 10-8-8
- Elevations 3 sets to failure
- Bicep Curl 3 series – 10-8-6
- Bicep Concentrate 3 series – 10-8-8
- Hyperextensions 3 sets to failure
Training D – Shoulders and Abs
- Shoulder Press 4 series – 10-8-8-6
- Arnold 3 series – 10-8-8
- Sides 3 sets – 10-10-10
- High Row 3 sets – 10-10-10
- Modawalk Abdominal 3 series
- Side Abdominal 3 series
- V-Up Abdominal 3 series
Supplements
They are not mandatory, but if you are interested in using them, here are some suggestions to optimize your results.
Creatine will help you gain strength and muscle mass, 5 grams per day.
Caffeine before training is a good help to ensure energy during training, you can use coffee.
Use it after training or when you can't get protein from a meal, it will help you reach the amount of daily protein you need and with quality.
It's not exactly a supplement, but add a shake like this to your diet daily and you'll have plenty of excellent quality calories to help you build muscle mass.
Also add the essential foods to gain muscle mass, you can find some of the most important in this article.