Maximize Muscle Gains: The Ultimate Guide To Stacking And Cycling Dian

Below is a simple 4‑week template you can use to structure your routine.
Feel free to swap in variations of the listed exercises as long as they target the same muscle groups. The plan emphasizes progressive overload (increase reps, sets, or add weight), recovery, and variety.

| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|------|--------|---------|-----------|----------|--------|----------|--------|
| 1-4 | **Upper‑Body Push**
• Bench press (3×8)
• Overhead press (3×10)
• Dips or push‑ups (3×12) | **Lower‑Body Strength**
• Back squat or front squat (4×6)
• Romanian deadlift (3×8)
• Walking lunges (2×15 each leg) | **Core & Mobility**
• Plank variations (3×30s)
• Hanging leg raises (3×10)
• Foam‑roll routine | **Upper‑Body Pull**
• Pull‑ups or lat pull‑down (4×6–8)
• Barbell row or single‑arm dumbbell row (3×8–10)
• Face pulls (2×15) |

### 1.2 Strength / Hypertrophy

| **Week** | **Primary Goal** | **Key Exercises** |
|----------|------------------|-------------------|
| 1 | Building a volume base (4 sets × 12‑15 reps, moderate load ≈ 65 % 1RM) | Back squats, bench press, barbell rows, overhead press, pull‑ups. |
| 2 | Increase intensity (3 sets × 8‑10 reps, ≈ 75 % 1RM), focus on progressive overload | Front squats, incline dumbbell press, weighted chin‑ups, dumbbell shoulder press, bent‑over barbell rows. |
| 3 | Peak phase: combine strength and hypertrophy (5–6 sets × 4‑6 reps, ≈ 85 % 1RM) | Clean & jerk variations, snatch pulls, power cleans, overhead squats, weighted dips. |

**Training splits**

- **Day 1 – Lower Body / Power:** Squats, deadlifts, Romanian deadlifts, leg press, core stabilization.
- **Day 2 – Upper Body / Hypertrophy:** Bench press, incline dumbbell press, rows, lat pull‑downs, biceps curls, triceps extensions.
- **Day 3 – Rest/Active Recovery.**
- **Day 4 – Lower Body / Olympic Lifts:** Power cleans, front squats, snatch pulls, hip thrusts, ab wheel rollouts.
- **Day 5 – Upper Body / Strength & Conditioning:** Overhead press, weighted dips, pull‑ups, farmer’s walk, sled pushes/pulls.
- **Day 6/7 – Rest or Light Mobility Work.**

**Progression:**
- Increase load by ~2–4 kg every 1–2 weeks while maintaining form.
- After 8–12 weeks of this routine, aim for a 30–40 kg deadlift and a 15–20 kg squat (depending on your starting point).
- Continue to alternate between strength blocks (heavy lifts) and conditioning blocks (HIIT/plyometric work) to prevent plateau.

---

### 4. Recovery & Lifestyle

| Focus | Why it matters | Practical Tips |
|-------|----------------|----------------|
| **Sleep** | Regulates cortisol, promotes muscle repair | Aim for 7–9 h/night; keep a consistent bedtime |
| **Nutrition** | Fueling and recovery | Consume ~1.6‑2.0 g protein/kg body weight per day; include complex carbs (brown rice, sweet potatoes) post‑workout |
| **Hydration** | Prevents cramps & supports performance | 3–4 L water/day; electrolytes during long sessions |
| **Stretching / Foam‑rolling** | Increases mobility, reduces injury risk | 10‑15 min after each session |
| **Mindset** | Focus on progression, not perfection | Set weekly micro‑goals (e.g., add 5 kg to clean & jerk) |

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## 4. Summary of Weekly Structure

| Day | Session Type | Main Focus |
|-----|--------------|------------|
| **Mon** | Strength & Power | Clean + Jerk + Squat variations, accessory lifts |
| **Tue** | Endurance | Long running (45–60 min) at low intensity |
| **Wed** | Rest / Active Recovery | Light mobility, foam‑rolling |
| **Thu** | Technique & Conditioning | Double‑unders, plyometrics, high‑intensity cardio |
| **Fri** | Strength & Power | Snatch + Clean, Front Squat, accessory work |
| **Sat** | Endurance | Hill repeats or interval running (e.g., 4×400 m) |
| **Sun** | Rest / Active Recovery | Light swim or yoga |

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### 5. Monitoring Progress

| Parameter | How to Measure | Frequency |
|-----------|-----------------|-----------|
| Max snatch & clean & jerk | Record at each training session | Weekly |
| Body composition | Skinfold calipers, DEXA scan | Monthly |
| VO₂max/Running speed | Time trial (e.g., 5 km) | Every 4–6 weeks |
| Recovery markers | HRV, subjective soreness scores | Daily |

Adjust the load or volume when you notice:
- **Consistent plateau** in lifts for >2 sessions.
- **Drop in VO₂max** after 3–4 weeks of reduced conditioning.
- **Body fat increase** >0.5 % over 1 month.

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### Quick Reference Table

| Goal | Primary Focus | Suggested Weekly Split |
|------|---------------|------------------------|
| Max Strength | Squat, Bench, Deadlift | 3x strength days + 2x accessory |
| Hypertrophy | Upper/Lower split | 4x training days (upper/lower) |
| Body Composition | Balance strength & cardio | 3x strength + 2x HIIT/steady‑state |
| Skill Development | Technique drills, mobility | 2–3 skill sessions + general conditioning |

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**Remember:**
- Use progressive overload for all lifts.
- Track volume (sets × reps) and load; aim for small increases week‑to‑week.
- Prioritize recovery: sleep ≥7 h/night, nutrition rich in protein (~1.6 g/kg), hydration.

Feel free to adjust based on how your body responds—your training plan should evolve with you!