Four-day cycle

Let me get this clear: Most people train a particular muscle every 7 days, yet now you will do it every 4 days, which means that the muscle is getting 43% more stimulation regarding frequency, but it also has 43% less time to regenerate. Now, the 6-day cycle or 5-day cycle are completely enough for you to have a body that is way better than of those who use steroids, yet you may experiment with this. However, bear in mind that while the other cycles give you the freedom to be a beast in the gym, this one requires you to become the beast master. This means, you still need to put in 100%, but you cannot afford not to eat or not to rest enough, otherwise you may end up burnt out mentally and physically as well.

Day 1 – workout

1. warm-up
2. incline dumbbell press (18-15) 6-5-4
3. dumbbell bench press 6-5-4
4. machine fly 6-5-4
5. lateral raises 12-11-10
6. lying rear delt raise 12-10-8
7. seated calves with straight legs 21-18-15-12
8. rope cable push-down (18-15) 12-10-8
9. standing cable skull crusher 8-6-4
10. overhead reverse-grip cable skull crusher (one arm) 8-6-4
11. hanging leg raises 24-21-18
12. seated calves with straight legs 21-18-15-12
13. stretching

Day 2 – workout

1. warm-up
2. pull-up (15-10) 8-6-4
3. dumbbell row with chest support 6-5-4
4. close-grip pull-down (palms facing backwards) 6-5-4
5. trap bar shrug 8-7-6
6. chin-up (15-10) 8-6-4
7. 30-45° seated concentrated supinated curl (wide grip) 6-5-5
8. 30-45° seated concentrated hammer curl (narrow grip) 6-5-4
9. stretching

Day 3 – workout

1. warm-up
2. squat (15-12-8) 6-5-4
3. leg press 10-8-6
4. seated leg curl 6-5-4
5. leg extension 6-5-4
6. seated calves with straight legs 12-10-8-6
7. decline crunch 15-12-10
8. forearms superset 12/12-10/10-8/8
9. stretching

Day 4 – rest

…and then start the cycle again with Day 1