4 days split - Hard Gainers

12-WEEK LEAN MUSCLE SPECIALIZATION PROGRAM SUMMARY
CLIENT PROFILE

Current: 69.5kg, 176cm | Target: 75kg (5.5kg lean muscle gain)
Type: Hardgainer, high metabolism, sedentary lifestyle
Goals: Sculpted physique emphasizing arms, chest, calves, visible abs, 3D deltoids

PROGRAM STRUCTURE

Duration: 12 weeks (3 phases × 4 weeks)
Frequency: 4 days/week, 75-80 minutes/session
Split: Back/Biceps/Rear Delts → Legs/Calves/Core → Chest/Triceps/Side Delts → Shoulders/Arms/Core

3-PHASE PROGRESSION
Phase 1: Foundation (Weeks 1-4)

Focus: Form mastery, strength baseline
Volume: 90-95 weekly sets, RPE 6-8
Priority volumes: Arms 10 sets, chest 10 sets, calves 12 sets, core 15 sets

Phase 2: Intensification (Weeks 5-8)

Focus: Volume increase, advanced techniques
Volume: 120-130 weekly sets, RPE 7-9
Techniques: Drop sets, rest-pause, supersets
Priority volumes: Arms 16 sets, chest 16 sets, calves 15 sets, core 18 sets

Phase 3: Peak Specialization (Weeks 9-12)

Focus: Maximum development, definition
Volume: 160-180 weekly sets, RPE 8-9
Techniques: Cluster sets, mechanical drops, giant sets
Priority volumes: Arms 39 sets, chest 20 sets, calves 22 sets, core 24 sets

PRIORITY MUSCLE TARGETING
ARMS (2x/week each):

Biceps: 16 weekly sets (barbell curls, preacher curls, hammer curls)
Triceps: 15 weekly sets (close-grip bench, skull crushers, dips)
Forearms: 8 weekly sets (reverse curls, wrist curls, farmer's walks)

3D DELTOIDS (34 weekly sets):

Front: 11 sets (overhead press, Arnold press)
Side: 12 sets (lateral raises, upright rows)
Rear: 11 sets (reverse flyes, face pulls)

CHEST (20 weekly sets):

Upper: 10 sets (incline variations)
Middle: 6 sets (flat press, dips)
Lower: 4 sets (decline movements)

CALVES (3x/week, 22 sets):

Gastrocnemius: 13 sets (standing raises)
Soleus: 9 sets (seated raises)

CORE (2x/week, 24 sets):

All angles covered for visible abs

SCIENTIFIC PRINCIPLES

Hardgainer-optimized: Conservative start, progressive volume increase
Strategic pairing: Synergistic muscle groups prevent fatigue
High-frequency priority: 2-3x/week for stubborn areas
Progressive overload: Systematic weight/rep increases every week

SUCCESS REQUIREMENTS

Nutrition: 2,900-3,100 calories, 150g protein daily
Recovery: 8+ hours sleep, complete rest days
Consistency: Max 1 missed workout/month
Patience: Visible changes at 6-8 weeks

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Deadlift (Barbell)

Wide Grip Pull-Up

Lat Pulldown

Barbell Row

Rear Delt Fly (Dumbbell)

Bicep Curl (Barbell)

Hammer Curl

Reverse Wrist Curl (Barbell)

Squat (Barbell)

Romanian Deadlift (Barbell)

Hack Squat

Seated Calf Raise

Calf Raise (Leg Press)

Plank

Hanging Leg Raise

Russian Twist (Dumbbell)

Incline Bench Press (Barbell)

Flat Dumbbell Chest Press

Incline Bench Press (Dumbbell)

Dip (Bodyweight)

Bench Press (Close Grip)

Overhead Tricep Extension (Cable)

Lateral Raise (Dumbbell)

Wrist Curls

Overhead Press (Barbell)

Arnold Press

One Arm Lateral Raise (Cable)

Preacher Curl (EZ Bar)

Skull Crusher (Barbell)

Hammer Curl (Cable)

Tricep Pushdown (Cable)

Cable Crunch

Face Pull

21s (EZ Bar)

Pull-Up (Weighted)

Seated Row (Cable)

Reverse Pec Deck

Preacher Curl (Barbell)

Reverse Wrist Curl (Dumbbell)

Bulgarian Split Squat (Barbell)

Standing Calf Raise

Plank to Push Up

Dead Bug

Chest Fly (Cable)

Decline Bench Press (Barbell)

Push Up

Lying Side Lateral Raise

T-Bar Row

Cable Low Row

Lying Reverse Fly

Walking Lunge

Single Leg Calf Raise

Bench Press (Barbell)

Close Grip Bench Press (Smith Machine)

Narrow Push Up

0 reviews for 4 days split - Hard Gainers