MuscleNet Tip: This plan is suitable for those who have never stepped into the gym or even touched a barbell. It is also suitable for those who have a training foundation but have stopped practicing for a long time. .
Week 1: Full Body Training Plan
Plan 1+2+3 Monday/Wednesday/Friday
Target muscles
Action
Number of groups
times
Chest
Flat bench press
3
8,10,12
Back
High pull-down
3
8,10,12
Shoulders
Overhead dumbbell press
3
8,10,12
Quadriceps
Leg press
3
8,10,12
biceps femoris
Prone leg curl
3
8,10,12
Triceps
Press down the tensioner
3
8,10,12
biceps
Barbell curl
3
8,10,12
Calf muscles
Standing calf raise
3
8,10,12
Abdomen
Lying on your back
3
15
Total Body In One, you'll start this four-week training regimen with a full-body program, which means you'll hit nearly every muscle group in your body during each workout. You'll train three times during the week, doing only one movement per muscle group during each exercise. Carry out 3 sets of exercises for each training movement, and complete 8---12 times in each set. Aim for 8 reps in the first set, increase to 10 reps in the second set, and try to complete 12 reps in the final set. As you increase your reps, gradually lower your training weight. For example: you complete the first set of lat pull-downs with 140 pounds for 8 reps, then try the second set with 120---130 pounds for 10 reps, and the third set with 100---120 pounds for 12 reps.
Week 2: Two-day training mode
Plan 1+3 Monday/Thursday: Upper Body
Target muscles
Action
Number of groups
times
Chest
Flat bench press
3
10,12,15
Dumbbell fly
3
10,12,15
Back
Bent over rowing
3
10,12,15
High pull-down
3
10,12,15
Shoulders
Overhead dumbbell press
3
10,12,15
Dumbbell lateral raise
3
10,12,15
biceps
Barbell curl
3
10,12,15
Arm curl
3
10,12,15
Triceps
Supine Barbell Dips
3
10,12,15
Press down the tensioner
3
10,12,15
Plan 2+4 Tuesday/Friday: Lower limbs, abdomen
Target muscles
Action
Number of groups
times
Legs
Leg press
3
10,12,15
Seated leg extensions
3
10,12,15
Prone leg curl
3
10,12,15
Seated leg curl
3
10,12,15
Calf muscles
Standing calf raise
3
15—20
Seated calf raise
3
15—20
Abdomen
Lying on your back
3
15
Two-day training: Through this two-day training, you have to perform 4 trainings during the week, including two upper body trainings on Monday and Thursday, two lower body and abdominal trainings on Tuesday and Friday, and other times. Rest time. You still use the inverted pyramid training model, gradually lowering your training weight while increasing the reps. The rep range of 15 reps is not the best range for girth growth, but this rep range can increase your muscular endurance and lay a solid foundation for your future growth in muscle size and strength.
Muscle mesh
Week 3: Three-day training mode
Plan 1+4 Monday/Thursday: Push
Target muscles
Action
Number of groups
times
Chest
Incline press
4
10,10,12,15
Dumbbell fly
4
10,10,12,15
Shoulders
Overhead dumbbell press
4
10,10,12,15
Smith machine upright rowing
4
10,10,12,15
Triceps
Supine Barbell Dips
3
10,12,15
Lean over and do arm flexion and extension
3
10,12,15
Plan 2+5 Tuesday/Friday: Pull + Abdomen
Target muscles
Action
Number of groups
times
Back
Bent over rowing
4
8,8，10,12
One-arm dumbbell row
4
8,8，10,12
biceps
Incline dumbbell curl
3
10,12,15
Arm curl
3
10,12,15
Abdomen
Lying on your back
3
15—20
Lying on your back
3
15--20
Plan 3+6 Wednesday/Saturday: Legs
Target muscles
Action
Number of groups
times
Legs
Barbell Squat
4
8,8，10,12
Leg press
4
8,8，10,12
Romanian Deadlift
4
8,8，10,12
Seated leg curl
4
8,8，10,12
Calf muscles
Standing calf raise
3
25
Seated calf raise
3
25
Three-day training mode: In the third week, a three-day training mode is designed. All pushing movements are performed on the first and fourth days, all pulling movements are performed on the second and fifth days, and all pulling movements are performed on the third and sixth days. Leg exercises are done 6 days a week. Two movements will be used to stimulate each part of the body. Each movement is 3-4 groups, 4 groups for large muscle groups, and 3 groups for small muscle groups. In the end, 16 groups of training for large muscle groups and 12 groups for small muscle groups will be used in one week. group training.
Week 4: 4-day training mode
Plan 1 Monday: Chest, triceps, calves
Target muscles
Action
Number of groups
times
Chest
Incline press
5
10
Dumbbell fly
5
8,8,10,10,12
Dumbbell bench press
5
8,8,10,10,12
Triceps
Press down the tensioner
4
8,10,10,12
Bent-over dumbbell extension
3
10
Supine Barbell Dips
3
10
Calf
Standing calf raise
3
25
Seated calf raise
3
25
Plan 2 Tuesday: Legs and Abs
Target muscles
Action
Number of groups
times
Legs
Barbell Squat
5
8, 8, 10, 10, 12
Leg press
5
8, 8, 10, 10, 12
Seated leg extensions
5
8,8,10,10,12
Prone leg curl
3
8,10,12
Romanian Deadlift
3
8,10,12
Seated leg curl
3
8, 10, 12
Abdomen
Lying on your back
2
20
Lying on your back
2
20
Plan 3 Thursday: Shoulders and Calf
Target muscles
Action
Number of groups
times
Shoulders
Overhead dumbbell press
4
12
Smith machine upright rowing
3
8,10,12
Dumbbell lateral raise
3
10
Calf
Standing calf raise
10
10
Plan 4 Friday: Back, Biceps, Abs
Target muscles
Action
Number of groups
Times
Back
Bent over rowing
5
12
High pull-down
5
8,8,10,12,12
One-arm dumbbell row
5
8,8,8,10,10
biceps
Barbell curl
4
10,10,12,12
Incline dumbbell curl
3
10
Arm curl
3
10
Abdomen
Lying on your back
3
20
Increase training volume: In the fourth week, each muscle group will be bombed once with a 4-day training mode. During this week, the number of movements is still the most beneficial range for increasing muscle size, but the total training volume increases significantly through the increase in training sets. This amount of exercise allows you to get rid of the inertia of the first three weeks and regain fresher stimulation, allowing your muscles to grow faster.
