Dual Zone Volume Training Program for Intermediate Athletes: 4-Day Intensive System

Designed to increase muscle mass and gain volume for intermediate level athletes, this dual zone volume training program, has been optimized considering the rapid recovery capacity of steroid users. The program progresses with a 4-day training and 1-day rest cycle. By targeting two muscle groups in each training, it is aimed to get maximum efficiency from the advantageous recovery process of steroid users.

Pre-Workout Preparation and Warm-Up

To improve workout performance and prepare muscles for work 10-15 minutes dynamic warm-up is a must. Activate your body with light cardio (treadmill or rope jumping), joint mobilization (shoulder, knee, wrist) and stretching movements. Warming up activates muscle fibers and allows you to work with heavier weights in sets.

Day 1: Upper Chest and Front Shoulder Development

• Upper Chest Press (4 Sets / 8-8-6-4 Reps): Use an incline bench at a 30-45 degree angle. Lower the weight in a controlled manner and lift it by squeezing the upper chest.
• Upper Chest Dumbbell Press (4 Sets / 8-8-6-4): Bring the dumbbells together at the top to maximize muscle activation.
• Upper Chest Fly (4 Sets / 8-8-6-4): Open your chest and lower the dumbbells to your sides, then lift them up.
• Bench Press (4 Sets / 8-8-6-4): Support overall chest development with the classic bench press.
• Shoulder Front Press Narrow Grip (4 Sets / 8-8-6-4): Isolate the front shoulders with a narrow grip on the barbell.
• Front Dumbbell Lateral Raise (4 Sets / 8-8-6-4): Lift the dumbbells, focusing on the anterior deltoids.

Day 2: Leg and Triceps Focused Workout

• Walking Lunges (4 Sets / 8-8-6-4): Ideal for balance and quadriceps development. Keep the steps wide.
• Leg Curls (4 Sets / 8-8-6-4): Work the hamstrings with maximum contraction.
• Squats (4 Sets / 8-8-6-4): Strengthen hips and legs with full range of motion.
• Leg Extension (4 Sets / 8-8-6-4): Perform explosive lifts by isolating the quadriceps.
• Push Downs (4 Sets / 8-8-6-4): Keep the elbows fixed to tighten the triceps.
• French Curl (4 Sets / 8-8-6-4): Lengthen the triceps by lowering the weight in a controlled manner.

Day 3: Lower Chest and Biceps Sculpting

• Lower Chest Press (4 Sets / 8-8-6-4): Target your lower pecs with the decline bench.
• Lower Chest Dumbbell Press (4 Sets / 8-8-6-4): Bring the dumbbells together at lower chest level.
• Pullover (4 Sets / 8-8-6-4): Strengthen the lats and chest connection.
• Scout Curl (4 Sets / 8-8-6-4): Create a biceps peak by keeping the elbows fixed.
• 45 Degree Biceps Curl (4 Sets / 8-8-6-4): Hit the long head of the biceps with an incline bench.

Day 4: Back and Posterior Shoulder Development

• Barbell Row (4 Sets / 8-8-6-4): Pull the shoulders back to thicken the upper back.
• Close Grip Lat Pulldown (4 Sets / 8-8-6-4): Expand the lats with a narrow grip.
• Dumbbell Row (4 Sets / 8-8-6-4): Increase back symmetry by working with one arm.
• Bent Over Lateral Raise (4 Sets / 8-8-6-4): A basic exercise that isolates the posterior shoulders.
• Trapeze Pushups (4 Sets / 8-8-6-4): Shrug in an upright position for trap development.

Basic Principles of the Program

Set and Rep Structure: Progressive weight increase is applied in all exercises with a repetition range of 8-8-6-4. The target is 4 repetitions with maximum effort in the last set. Rest between sets should be 60-90 seconds.
Nutrition and Recovery: Keep protein intake to 2-2.5g per kilogram. Steroid users should speed up muscle repair by consuming a combination of carbohydrates and protein within 1 hour post-workout.
Progress Strategy: Every 2 weeks increase the weights by %5-10 or increase the number of reps by 2-3.

Conclusion

This dual zone volume training program, is designed for intermediate athletes to increase muscle density in a short time. Although the program is compatible with the physiological advantages of steroid users, it is recommended that natural athletes adapt by extending their rest periods. Pay maximum attention to nutrition and sleep patterns while following the training.