Question 1

How many days a week should I work out to build muscle?

Accepted Answer

Four days, as in this plan, is enough for most people to hit 10–20 hard sets per muscle group per week. Three days can also work with full-body sessions; six days works too if recovery allows it.

Question 2

Can I build muscle in 4 weeks?

Accepted Answer

You can gain some real muscle and strength in 4 weeks, especially if you are newer to training, but visible size changes for most people take several months of consistent training and eating enough protein.

Question 3

How much protein do I need to build muscle?

Accepted Answer

Roughly 1.6 g per kg of body weight a day, spread across 3–4 meals, is a well-supported target for most people trying to build muscle.

Question 4

Can I build muscle and lose fat at the same time?

Accepted Answer

It is possible, especially for beginners or people returning after a break, but progress on both fronts is usually slower than focusing on one at a time. Keep any calorie deficit modest if you are pursuing both.

Question 5

Can I do this muscle building workout plan at home?

Accepted Answer

Partly — swap barbell and cable movements for dumbbell equivalents (dumbbell bench press, dumbbell fly, rear delt fly). The full-body dumbbell workout is a complete home-friendly alternative.

Question 6

How much weight should I add each week on this plan?

Accepted Answer

Add reps first within the target range, then add the smallest available weight jump — about 2–2.5 kg (5 lb) on barbells, 1–2 kg (2–5 lb) per dumbbell — once every set reaches the top of the range.

Question 7

Is a hypertrophy workout different from a strength workout?

Accepted Answer

Yes — hypertrophy training typically uses moderate weights for 6–15 reps with 1–2 minutes of rest and more total sets per muscle, while strength training uses heavier weights for 3–6 reps with longer rest.

Ćwiczenie	serie	Przerwa
Wyciskanie sztangi na ławce skośnej	4 × 6-10	120 s
Wiosłowanie hantlami z podparciem klatki	4 × 8-12	90 s
Wyciskanie hantli nad głowę	3 × 8-12	90 s
Ściąganie drążka wąskim chwytem	3 × 10-12	90 s
Krzyżowanie linek wyciągu	3 × 12-15	60 s
Uginanie ramion z hantlami na ławce skośnej	3 × 10-12	60 s
Prostowanie ramion na wyciągu z liną	3 × 10-15	60 s

Ćwiczenie	serie	Przerwa
Hack przysiad	4 × 8-12	120 s
Martwy ciąg rumuński	4 × 8-10	120 s
Przysiad bułgarski	3 × 10 na stronę	90 s
Prostowanie nóg na maszynie	3 × 12-15	60 s
Uginanie nóg siedząc	3 × 12-15	60 s
Wspięcia na palce stojąc	4 × 12-15	60 s

Ćwiczenie	serie	Przerwa
Wyciskanie sztangi leżąc	4 × 6-10	120 s
Wyciskanie hantli na ławce skośnej	3 × 8-12	90 s
Wyciskanie nad głowę na maszynie	3 × 10-12	90 s
Wznosy bokiem na wyciągu	3 × 12-15 na stronę	45 s
Pompki na poręczach na klatkę	3 × 8-12	90 s
Wyciskanie francuskie leżąc	3 × 10-12	60 s

Ćwiczenie	serie	Przerwa
Podciąganie na drążku	4 × 6-10	120 s
Wiosłowanie sztangą w opadzie tułowia	3 × 8-10	120 s
Wiosłowanie siedząc na wyciągu	3 × 10-12	90 s
Odwrotne rozpiętki na maszynie	3 × 12-15	60 s
Uginanie ramion na modlitewniku	3 × 10-12	60 s
Uginanie młotkowe	3 × 10-12	60 s

Plan treningowy na masę: 4-dniowy split na hipertrofię

Twój tydzień

Treningi

Góra ciała

Dół ciała

Klatka, barki, triceps

Plecy, tylne aktony, biceps

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