MuscleNet Tip: This fitness plan rotates for three months, with four exercises a week, with medium intensity. Suitable for intermediate fitness and bodybuilding enthusiasts. Junior enthusiasts can use it as a reference.
Month 1: Focus on strength training
Day 1: Legs, abdomen, calves
Action
Number of groups
times
Week number
1
2
3
4
Squat
5
6
5
4
3
Leg press
5
6
5
4
3
Leg extension
5
6
5
4
3
Romanian Deadlift
5
6
5
4
3
Leg Curls
5
6
5
4
3
Weight-bearing incline sit-ups
5
10
10
10
10
Standing Heel Raise
5
20
20
20
20
Day 2: Chest, shoulders, trapezius, abdomen, calves
Action
Number of groups
times
Week number
1
2
3
4
Flat bench press
5
6
5
4
3
Incline press
5
6
5
4
3
Dumbbell fly
5
6
5
4
3
Overhead press
5
6
5
4
3
Upright rowing
5
6
5
4
3
Lateral raise
5
6
5
4
3
shrug
5
6
5
4
3
Weight-bearing hanging leg raise
5
10
10
10
10
Seated calf raise
5
20
20
20
20
Day 3: Back, abdomen, calves
Action
Number of groups
times
Week number
1
2
3
4
Deadlift
5
6
5
4
3
Bent over rowing
5
6
5
4
3
T-bar rowing
5
6
5
4
3
Rick pull-up
5
6
5
4
3
High pull-down
5
6
5
4
3
Weight-bearing incline sit-ups
5
10
10
10
10
Standing Heel Raise
5
20
20
20
20
Day 4: Arms, abdomen, calves
Action
Number of groups
times
Barbell curl
5
1
2
3
4
Weight curl
5
6
5
4
3
Supine arm extension
5
6
5
4
3
Sitting overhead dumbbell arm extensions
5
6
5
4
3
Weight-bearing hanging leg raise
5
10
10
10
10
Seated calf raise
5
20
20
20
20
Note: Rest 2-3 minutes between each set, take a day away from the gym between the second and third days of training, and rest for two consecutive days after the fourth day of training.
Month 2: Focus on circumference training
Day 1: Legs, abdomen, calves
Action
Number of groups
times
Week number
1
2
3
4
Squat
5
8
9
10
12
Leg press
5
8
9
10
12
Leg extension
5
8
9
10
12
Romanian Deadlift
5
8
9
10
12
Leg Curls
5
8
9
10
12
Weight-bearing incline sit-ups
5
10
10
10
10
Standing Heel Raise
5
20
20
20
20
Day 2: Chest, shoulders, trapezius, abdomen, calves
Action
Number of groups
times
Week number
1
2
3
4
Flat bench press
5
8
9
10
12
Incline press
5
8
9
10
12
Dumbbell fly
5
8
9
10
12
Overhead press
5
8
9
10
12
Upright rowing
5
8
9
10
12
Lateral raise
5
8
9
10
12
shrug
5
8
9
10
12
Weight-bearing hanging leg raise
5
10
10
10
10
Seated calf raise
5
20
20
20
20
The third day: Back, abdomen, calves
Action
Number of groups
times
Week number
1
2
3
4
Deadlift
5
8
9
10
12
Bent over rowing
5
8
9
10
12
T-bar rowing
5
8
9
10
12
Rick pull-up
5
8
9
10
12
high pull down
5
8
9
10
12
Weight-bearing incline sit-ups
5
10
10
10
10
Standing Heel Raise
5
20
20
20
20
Day 4: Arms, abdomen, calves
Action
Number of groups
times
Barbell curl
1
2
3
4
Weight curl
5
8
9
10
12
Supine arm extension
5
8
9
10
12
Sitting overhead dumbbell arm extensions
5
8
9
10
12
Weight-bearing hanging leg raise
5
10
10
10
10
Seated calf raise
5
20
20
20
20
Note: In the last two sets of training for each movement, when the muscles reach failure, immediately reduce the weight by 20%---30%, and continue to reach failure again. Rest 1-2 minutes between each set, take a day away from the gym between training on the second and third days, and rest for two consecutive days after training on the fourth day.
The third month: training focused on accuracy
Month One: Focus on Strength Training
Day 1: Legs, abdomen, calves
Action
Number of groups
times
Week number
1
2
3
4
Squat
4
12
15
20
25
Leg press
4
12
15
20
25
Leg extension
4
12
15
20
25
Romanian Deadlift
4
12
15
20
25
Leg Curls
4
12
15
20
25
Weight-bearing incline sit-ups
4
10
10
10
10
Standing Heel Raise
4
20
20
20
20
Aerobic: Use a bicycle, treadmill or mountain climber for 30 minutes of interval training (2 minutes of high intensity, 30 seconds of rest)
Day 2: Chest, shoulders, trapezius, abdomen, calves
Action
Number of groups
times
Week number
1
2
3
4
Flat bench press
4
12
15
20
25
Incline press
4
12
15
20
25
Dumbbell fly
4
12
15
20
25
Overhead press
4
12
15
20
25
Upright rowing
4
12
15
20
25
Lateral raise
4
12
15
20
25
shrug
4
12
15
20
25
Weight-bearing hanging leg raise
4
10
10
10
10
Seated calf raise
4
20
20
20
20
Aerobic: Use a bicycle, treadmill or mountain climber for 45 minutes of steady training at a challenging speed
Day 3: Back, abdomen, calves
Action
Number of groups
times
Week number
1
2
3
4
Deadlift
4
12
15
20
25
Bent over rowing
4
12
15
20
25
T-bar rowing
4
12
15
20
25
Rick pull-up
4
12
15
20
25
High pull-down
4
12
15
20
25
Weight-bearing incline sit-ups
4
10
10
10
10
Standing Heel Raise
4
20
20
20
20
Aerobic: Use a bicycle, treadmill or mountain climber for 60 minutes of steady training at a moderate speed
Day 4: Arms, abdomen, calves
Action
Number of groups
times
Barbell curl
4
12
15
20
25
Weight curl
4
12
15
20
25
Supine arm extension
4
12
15
20
25
Sitting overhead dumbbell arm extensions
4
12
15
20
25
Weight-bearing hanging leg raise
4
10
10
10
10
Seated calf raise
4
20
20
20
20
Aerobic: Use a bicycle, treadmill or mountain climber for 30 minutes of interval training (5 minutes of high intensity, 60 seconds of rest)
Note: Rest 30-60 seconds between each set, take a day away from the gym between the second and third days of training, and rest for two consecutive days after the fourth day of training. If necessary, add 1-3 days of aerobic training on rest days.
In the first month, there was only one thing I focused on: power. This means your training will focus on a lower rep range and heavier weights. In fact, during this month, the training sets you do will be 3-6 reps (except abdominals and calves), with 3 minutes of rest between each set. As the resistance you use increases each week, your reps will gradually decrease. For example, the first week you do 6 reps per set, then start with 5 reps the second week, 4 reps the third week, and 3 reps the fourth week. You'll also perform weighted abdominal exercises (exercised with your calves) every training day to keep your core strong enough for the big challenge ahead. There will be no aerobic training during this month, scheduled for future accuracy training.
In the second month, based on the strong foundation created last month, we will focus on muscle circumference this month. We will increase the number of times in each group to between 8---12 times.And increase training intensity by incorporating drop-set techniques into every workout.
The next third month should be about transforming your physique into a sexy state with less fat, so you increase the reps to 25 per set with very little rest between each set, which will keep your heart rate constant throughout the training period. Keeps it high and allows you to burn more calories. In addition, aerobic training on each training day can help you get rid of excess fat.
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First month:
1. Try to eat about 22 calories per pound of body weight per day (for a 180-pound person, that's closer to 4,000 calories). You have to eat a lot of food to get strong.
2. Make sure you consume about 1.5 grams of protein per pound of body weight per day (a 180-pound person needs about 270 grams)
3. In order to gain strength, you also need sufficient carbohydrates, about 2.5 grams per pound of body weight per day (about 450 grams for a 180-pound person)
4. Healthy fats will help you repair joint damage caused by heavy training, and even saturated fats are important for maintaining male hormone levels, which can improve strength gains. Get 30% of your total daily calories from fat, or about 0.75 grams per pound of body weight per day (a 180-pound person needs about 135 grams)
Second month
1. This month, lower your caloric intake to about 20 calories per pound of body weight per day (about 3,600 calories for a 180-pound person). You still need to eat a lot of calories to get strong, but too many calories for a long time. Will make you fat.
2. Keep your protein intake at 1.5 grams per pound per day. (A 180-pound person needs approximately 270 grams)
3. You still need to eat enough carbonwater for muscle growth, but you can lower carbs to 2 grams per pound of body weight per day (a 180-pound person needs about 360 grams)
4. Like last month, get 30% of your total daily calories from fat, or about 0.5 grams per pound of body weight per day (a 180-pound person needs about 90 grams). Healthy fats can actually help you lose body fat, while saturated fats will support your male hormones for maximum muscle growth.
The third month
1. The last month is when you are sculpting muscle and losing body fat, which means your calories will go down again, reducing this number to about 16 calories per pound of body weight per day (about 2,900 for a 180-pound person) calories)
2. Protein should still be maintained at 1.5 grams per pound per day (a 180-pound person needs about 270 grams)
3. Since protein intake remains the same, the reduction in your caloric intake will come primarily from carbohydrates. Lower your carbohydrates to 1 gram per pound per day (a 180-pound person will need approximately 180 grams) and he will continue to The body provides energy, but it also forces the body to break down fat for fuel.
4. You still insist on 30% of your total daily calories coming from fat.
Basic rules for all trimesters:
1. Eat a small meal every 2-3 hours a day. A more frequent meal will provide the muscles with the nutrients they need for growth at any time. It can also maintain a high metabolic rate, thereby accelerating the loss of body fat. combustion. Including pre-training and post-training snacks, as well as other small snacks, you should probably have at least 6 meals a day.
2. Insist on taking some protein powder before and after training. During this period, you need some very fast-digesting protein to accelerate muscle growth. Whole foods are absorbed too slowly to provide much benefit. 30 minutes before training, drink 20 grams of protein powder, add 20 to 40 grams of slow-burning carbohydrates, and within 30 minutes after training, drink 40 grams of protein powder, plus 40 to 100 grams of fast-burning carbohydrates. Burn carbohydrates
3. Water is an important part of your diet. It can keep your metabolism active and help you keep your muscles full. So you consume approximately 3.8 liters of water per day.