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Hardcore Definition – 4er Split

This training plan contains the basics of a five-way split program and thus requires a very high training frequency and your full dedication. The exercises to maintain muscle mass primarily consist of four sets with ten reps. The abs are trained three times a week with the supersets technique. You should also increase your aerobic training so that you do 20 minutes on the exercise bike at a low to medium setting after each training session.

Training units

Training takes place five days (training units) a week. Training unit A focuses on the chest, shoulders and abs. Training unit B focuses on the thighs; training unit C works on the muscle groups in the neck, triceps and abs. In training unit D, the focus is on the biceps, hamstrings and calves. In training unit E, the focus is on the back and abs.

The following training plan is set up for a training duration of four weeks.

Training unit ATraining unit BTraining unit CTraining unit DTraining unit E
Exercise Sets Reps Break
ncline barbell bench presses 4 10 3-4 min.
Flat bench presses with dumbbell 4 10 3-4 min.
Flyes 3 10-12 3 min.
Barbell presses 2 8-10 3-4 min.
Bent-over lateral raises 4 8-10 3-4 min.
Crunches and leg raises (superset) 3 20 each 3 min.
Exercise Sets Reps Break
Squats 4 10 3 min.
Leg presses 4 10-12 3-4 min.
Leg extensions 4 10 3 min.
Exercise Sets Reps Break
Shrugs 4 10 3 min.
Dumbbell shrugs 4 10 3 min.
Incline overhead dumbbell extensions with EZ bar 4 10 3 min.
Cable extensions 4 10 2-3 min.
Crunches and leg raises (superset) 3 20 each 3 min.
Exercise Sets Reps Break
Cable curls 4 10 3 min.
Alternating standing dumbbell curls 4 10 3 min.
Concentration curls 2 10 3 min.
Leg curls 4 20 2-3 min.
Calf raises standing on one leg 4 20 2-3 min.
Exercise Sets Reps Break
Seated cable rows 4 10 3-4 min.
Bent-over dumbbell rows 4 10 3-4 min.
Rows on the isolation machine 2 12 3 min.
Crunches and leg raises in supersets 3 20 each 3 min.
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