You have accumulated 3 to 4 hours of exercise every day. I don't know how to arrange these three to four hours. Theoretically, the training time should not exceed 1 hour, because after half an hour from the beginning of training, the secretion of androgen in the body reaches a peak, and then the level of androgen secreted begins to gradually decrease. By the time you train for an hour, the secretion of androgen will no longer change. Instead, your body will start to secrete stress corticosteroids. That is to say, by the time you train for an hour, your body will start to produce stress corticosteroids. The role of stress corticosteroids in your body is to tell you to keep the fat in your body from now on, not to decompose and supply energy, so that the fat can start to protect itself. At this time, if you continue to train, your body will not get energy from fat, but will start to use the muscles in your body to supply energy, so it is best to control each training within one hour. Training with high efficiency, high intensity and high density within one hour is the best. If you train for more than an hour, it will be like the above.
If you train for three to four hours a day and divide it into three or four times, it depends on your training time and the interval of each training. In principle, this training arrangement is not recommended, because after an efficient and high-quality training, the testosterone level in the body needs to wait for 24 hours to recover, and muscle growth is at rest, not during training, and the training time is too long. Too frequent training times will lead to ineffective muscle recovery, slow growth of strength and volume, and insufficient hormone levels in the body. Although I came back to exercise for a long time and felt that I had made a lot of efforts, in fact, my recovery and progress were slow and I did a lot of useless work.
To sum up, it is best to control the training within one hour, but this hour must be a real hour. Be sure to strictly abide by the training discipline, don't look at the mobile phone, don't chat, and really concentrate on training for an hour. It is best to control the interval between actions within 25 seconds, and the switching time between actions should not exceed 2 minutes. It is best to arrange three different movements for each part of the training, and it is best to arrange six groups of training for each movement. According to physical strength, each group should do 6 to 10, and it is best to arrange two parts of training within one hour, one for large muscle groups and the other for small muscle groups. Training movements should be standard and reach peak contraction.
According to the above training methods plus reasonable and scientific rest and diet, you can recover in two weeks, and hope to adopt it.