Gym training plan designed to increase muscle mass

Training Days: 4 days a week (e.g. Monday, Tuesday, Thursday, Friday)

Day 1: Chest and Triceps training

1. Flat bench press:

    - 4 sets x 8-10 repetitions

2. Incline bench press:

    - 3 sets x 10-12 repetitions

3. Machine flyes:

    - 3 sets x 12-15 repetitions

4. French Press:

    - 4 sets x 10-12 repetitions

5. Dips on handrails:

    - 3 sets x maximum number of repetitions

Day 2: Back and Biceps Training

1. Deadlift:

    - 4 sets x 8-10 repetitions

2. Wide grip pull-ups:

    - 3 sets x 10-12 repetitions

3. Barbell row:

    - 3 sets x 12-15 repetitions

4. Arm curls with dumbbells:

    - 4 sets x 10-12 repetitions

5. Arm curls with a broken barbell:

    - 3 sets x 12-15 repetitions

Day 3: Legs and Shoulders Training

1. Squats:

    - 4 sets x 8-10 repetitions

2. Leg presses on the machine:

    - 3 sets x 10-12 repetitions

3. Leg extensions on the machine:

    - 3 sets x 12-15 repetitions

4. Barbell overhead press:

    - 4 sets x 10-12 repetitions

5. Chin-up barbell curls:

    - 3 sets x 10-12 repetitions

Day 4: Arm and Abdominal Training

1. Overhead dumbbell presses:

    - 4 sets x 10-12 repetitions

2. Side dumbbell raises:

    - 3 sets x 12-15 repetitions

3. Face pulls:

    - 3 sets x 15-20 repetitions

4. Abdominal curls:

    - 4 sets x 15-20 repetitions

5. Side bends with weight:

    - 3 sets x 15-20 repetitions

Additional Tips:

1. Intensity and Loads:

    - Choose weights so that the last repetition of each set is difficult to perform.

2. Rest:

    - Rest 60 to 90 seconds between sets.

3. Stretching and Warm-up:

    - Warm up before training and stretch your muscles after training.

4. Correct Technique:

    - Focus on the correct technique of the exercises and avoid forcing the movements.

5. Diet and Sleep:

    - Maintain a balanced diet with adequate calories and protein. Make sure you get enough sleep.

Before you start a new training program, I recommend consulting with a personal trainer or fitness specialist to tailor the plan to your individual needs.