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.

动作	组	休息
上斜杠铃卧推	4 × 6-10	120 秒
俯卧支撑哑铃划船	4 × 8-12	90 秒
哑铃肩推	3 × 8-12	90 秒
窄握高位下拉	3 × 10-12	90 秒
龙门架夹胸	3 × 12-15	60 秒
上斜哑铃弯举	3 × 10-12	60 秒
绳索下压	3 × 10-15	60 秒

动作	组	休息
哈克深蹲	4 × 8-12	120 秒
罗马尼亚硬拉	4 × 8-10	120 秒
保加利亚分腿蹲	3 × 10 每侧	90 秒
腿屈伸	3 × 12-15	60 秒
坐姿腿弯举	3 × 12-15	60 秒
站姿提踵	4 × 12-15	60 秒

动作	组	休息
杠铃卧推	4 × 6-10	120 秒
上斜哑铃卧推	3 × 8-12	90 秒
器械推肩	3 × 10-12	90 秒
绳索侧平举	3 × 12-15 每侧	45 秒
双杠臂屈伸（练胸）	3 × 8-12	90 秒
仰卧臂屈伸	3 × 10-12	60 秒

动作	组	休息
引体向上	4 × 6-10	120 秒
杠铃俯身划船	3 × 8-10	120 秒
坐姿绳索划船	3 × 10-12	90 秒
反向蝴蝶机	3 × 12-15	60 秒
牧师凳弯举	3 × 10-12	60 秒
锤式弯举	3 × 10-12	60 秒

增肌训练计划：每周4天肌肥大分化

本周安排

训练课

上肢

下肢

胸、肩、三头

背、三角肌后束、二头

如何进阶

语言