برنامه حجمی بدنسازی 4 یا 5 روز در هفته

2 month plan for maximum mass ang strange(train every split 4 week)
First 2 week
Monday Quads ,Hamstrings and formearms
Tuesday Back, Traps and Abs
Wednesday -Chest and Triceps
Thursday - OFF
Friday Shoulders and biceps
Saturday Chest,Traps and Abs
Sunday - OFF
Second 2 week
Monday Quads and Hamstrings
Tuesday Back, Traps and Abs
Wednesday -Shoulders and Triceps
Thursday - OFF
Friday Chest,Traps and biceps Abs
Saturday Shoulders and Triceps
Sunday - OFF
------------------------------------------------

Second 2 week
Monday Quads/ABS/and Rear lift
Tuesday Back/Traps/ and Hamstrings
Wednesday -Shoulders/Triceps/and Deadlift
Thursday - OFF
Friday Chest/Traps/biceps and Quad
Saturday Shoulders/Deadlift & Hamstrings
Sunday - OFF

Monday Shoulders and biceps
Tuesday Chest,Traps and Abs
Wednesday -Back, Traps and Abs
Thursday - OFF
Friday Shoulders and biceps
Saturday Quads ,Hamstrings and formearms
Sunday - OFF
Back, Traps and Abs
Day 1: Legs/Abs
Day 2: Chest
Day 3: Back/Abs*
Day 4: Rest
Day 5: Shoulder/Abs*
Day 6: Arms
Day 7: Rest

Day 1: Chest/Triceps
Day 2: Back/Abs*
Day 3: Shoulder/Biceps
Day 4: Rest
Day 5: Legs/Abs
Day 6: Shoulder/Abs*Biceps
Day 7: Rest

Day 1: Back/Abs*/Traps
Day 2: Chest/Triceps
Day 3: Shoulder/Biceps
Day 4: Rest
Day 5: Legs/Abs
Day 6: Shoulder/Biceps
Day 7: Rest

Day 1-Chest/Traps/Calves
Day 2-Quads
Day 3-Shoulders/Biceps
Day 4-Rest
Day 5-Shoulders
Day 6-Arms
Day 7-Rest

Second 2 week
Monday Shoulders/Deadlift & Hamstrings
Tuesday Back/Traps/ and Hamstrings
Wednesday -Chest/biceps and Quad
Thursday - OFF
Friday Shoulders/Deadlift & Hamstrings
Saturday Quads/ABS/and Rear lift
Sunday - OFF

Second 2 week
Monday Shoulders/Deadlift & Hamstrings
Tuesday Chest/Traps/biceps and Quad
Wednesday -Off
Thursday - Shoulders/Deadlift & Hamstrings
Friday Quads/ABS/and Rear lift
Saturday Back/Traps/ and Hamstrings
Sunday - OFF

Second 2 week
Monday Arms/Traps/Hamstrings
Tuesday Chest/Quads
Wednesday -Chest/Quads
Thursday - Off
Friday Shoulders/Quads/and Deadlift
Saturday Back/Traps/Hamstrings
Sunday - OFF

Second 2 week
Monday Back/Traps/Hamstrings
Tuesday Chest/Quads
Wednesday -Shoulders/Hamstrings/Deadlift
Thursday - Off
Friday Arms/Traps/Quads
Saturday Shoulders/Hamstrings
Sunday - OFF
-------------------------------------------------------------------------------------------------------------------
Progress ressullt...
Second 2 week
Monday Chest,Forearms and Leg Extensions
Tuesday Shoulders,Hamstrings and Rearlefts
Wednesday -Arms,Traps and (Leg press/Dumbbell Squat)
Thursday - OFF
Friday Shoulders,Hamstrings and ABS
Saturday Back,Traps and (Leg Extensions/Dumbbell Squat)
Sunday - OFF
Progress result:

Day 1: Chest/Forearms/Barbell Squat
Day 2: Back/Traps/Hamstrings/Rearlifts
Day 3: Shoulder/Abs*/Leg press
Day 4: Arms/Leg Extensions
Day 5 : OFF
Day 6 : OFF
Day 7 : OFF

برنامه حجمی بدنسازی 4 یا 5 روز در هفته

مطالب مشابه :

برنامه حجمی بدنسازی 4 یا 5 روز در هفته

● برنامه تمرینی ۳ روز در هفته

برنامه تمرینی حجمی بدنسازی 5 روز در هفته (حداکثر حجم را تجربه کنید)

برنامه کامل برای چربی سوزی

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روش‌های تقسیم برنامه تمرینی

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