Four-Day Intensive Training Program!
Julia Wójcik
2026-03-19
11 min. read
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The plan was created for an individual with at least one year of experience in strength sports. The plan was split into four training days, with particular attention paid to large muscle groups such as the legs and back, as complete training of these muscle groups puts the body in an anabolic state and increases the natural production of hormones that promote muscle development.
Presentation
Firstly, we need to determine which components should be included in a good training program focused on increasing muscle mass. It is crucial that it is based on the principles of a training methodology focused on muscle mass growth. A vital component of such training is the appropriate selection of volumes and, particularly, the number of stimulating repetitions that influence muscle hypertrophy. During a stimulation-oriented training program, high-speed motor units are recruited. This involves an assumption that the speed of contraction is dependent on the load or fatigue of the muscles during exercise. It is essential that the training parameters are adjusted to maximize muscle hypertrophy. Moreover, the training program should take into account 7 fundamental movement patterns to promote symmetrical body development. Another significant aspect is the appropriate range of repetitions aimed at the maximum possible hypertrophy of the muscles. The final training parameter that should not be overlooked is TUT (time under tension). We distinguish between 7 basic movement patterns: - Squat (squatting), - Hinge/Bent (bending), - Push (pushing horizontal and vertical), - Pull (pulling horizontal and vertical), - Lunge (lunging), - Twist (twisting), - Gait (walking). All these patterns are used during daily activities, making it vital that they form the basis for our plan.
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