IQETICSINTELLIGENT ATHLETICS

Gain of muscle mass

4-day split for maximum muscle growth. Balance of compound and isolation exercises.

8 weeks 4 days/week

About this program

The "Gain of muscle mass" program runs for 8 weeks, 4 training days per week, suitable for intermediate level. It includes 4 training days and 24 exercises in total.

Day 1. Day 1: Chest and Triceps

4 sets · 8–12 reps · rest 90 sec

Bench press while lying down

Bench press while lying down

3 sets · 10–12 reps · rest 75 sec

Dumbbell bench press

Dumbbell bench press

3 sets · 10–12 reps · rest 75 sec

Bench press with a narrow grip

Bench press with a narrow grip

3 sets · 8–10 reps · rest 90 sec

Extension of the arms in the block

Extension of the arms in the block

3 sets · 12–15 reps · rest 60 sec

Arm extension with a barbell lying down

Arm extension with a barbell lying down

2 sets · 10–12 reps · rest 75 sec

Day 2. Day 2: Back and Biceps

4 sets · 6–10 reps · rest 120 sec

Pull-ups with a medium grip

Pull-ups with a medium grip

4 sets · 8–12 reps · rest 90 sec

Barbell pull in tilt

Barbell pull in tilt

3 sets · 8–12 reps · rest 90 sec

Pull one dumbbell in an incline

Pull one dumbbell in an incline

3 sets · 10–12 reps · rest 75 sec

Bending arms with a barbell

Bending arms with a barbell

3 sets · 8–12 reps · rest 75 sec

Bending arms with dumbbells

Bending arms with dumbbells

3 sets · 10–15 reps · rest 60 sec

Day 3. Day 3: Legs

4 sets · 8–12 reps · rest 120 sec

Romanian thrust

Romanian thrust

3 sets · 8–12 reps · rest 90 sec

Foot press of the platform

Foot press of the platform

3 sets · 10–15 reps · rest 75 sec

Leg extension in the simulator

Leg extension in the simulator

3 sets · 12–15 reps · rest 60 sec

Bending the legs while lying down

Bending the legs while lying down

3 sets · 10–15 reps · rest 60 sec

Getting up on your toes

Getting up on your toes

4 sets · 15–20 reps · rest 45 sec

Day 4. Day 4: Shoulders and Arms

Army Bench Press

Army Bench Press

4 sets · 8–12 reps · rest 90 sec

Swing the dumbbells to the sides

Swing the dumbbells to the sides

3 sets · 10–15 reps · rest 60 sec

Swing the dumbbells in a tilt

Swing the dumbbells in a tilt

3 sets · 12–15 reps · rest 60 sec

Bending arms with a barbell on Scott's bench

Bending arms with a barbell on Scott's bench

3 sets · 10–12 reps · rest 75 sec

Arm extensions with a barbell while sitting

Arm extensions with a barbell while sitting

3 sets · 10–12 reps · rest 75 sec

Lifting the legs in the vise

Lifting the legs in the vise

3 sets · 12–15 reps · rest 60 sec

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