Under bodybuilding, it is perceived primarily to reduce the level of adipose tissue and build muscle mass. Classes aimed at increasing mass are quite different from strength training. It is very important to plan the training scheme correctly: the number of workouts, a set of exercises, the number of approaches and sets. It is difficult to achieve the desired effect if the program is not developed. An excellent scheme that fully copes with the above tasks is a three-day split for mass. Let's look at what it is, what exercises are included in the program and how to do it to ensure muscle building.

What is a three-day mass split?

What is this scheme? A three-day mass split is nothing more than a 3-day training system per week. This scheme is quite popular. She found approval among professionals, advanced athletes and beginners who are just learning the basics of body formation.

According to this scheme, all muscles are divided into certain groups. During each training session, only one group is worked out. Thus, during the week all the muscles are involved, and at the same time only once. For example, on Monday, the biceps and back are worked out. On Wednesday - work on triceps and chest. On Friday, leave the shoulders and legs.

For a long time, bodybuilders tried to pump all muscle groups in one workout. However, over time, it became obvious that such programs are far from perfect. The athlete had to do a lot of exercises, approaches. Of course, such a load led to fatigue. And as a result, the last groups of exercises no longer provided the necessary muscle pumping.

This is where the three-day split for mass came to replace exhausting, not providing the necessary effect. The basis of such training is the separate pumping of different muscle groups.

Key Benefits of Split Classes

You already understand why the choice of many athletes stops at this training scheme - it becomes possible to better work out the muscles. But this is not the only advantage of this training scheme.

Split by mass has a number of advantages:

1. The duration of the workout. Since only a certain muscle group is being worked out, the duration of the lesson is reduced accordingly. If earlier training could take 1.5-2 hours, then according to the split system it lasts only 30-45 minutes.
2. Lesson intensity. It is much easier to pay attention to a specific muscle group than to the whole body. Naturally, in this case, the selected fabrics will be worked out much more efficiently and better.
3. Mood. No one will argue that this factor plays a role in achieving the result. essential role. Agree, training, lasting 2 hours, after which, instead of a favorable effect, you feel extreme fatigue, hardly anyone will like it. Another thing is a 30-minute session, after which there is a slight sipping in the muscles and, at the same time, the results are much better.

Compiling a split

Trainers have developed many effective 3-day split programs. Despite their differences, most often they are built on the same principle - “push-pull”. This means that a split for mass gain involves working out the pulling muscles in one lesson, and the pushing muscles in the other. On the third workout, they are engaged in legs.

What options can be offered to the athlete? The following three-day splits are recognized as the most effective.

The first option consists of working out:

• spinal muscles - biceps;
• breast tissue - triceps;
• lower extremities - shoulders.

In the second version, they are pumped:

• back - triceps;
• pectoral muscles- shoulders;
• leg muscles - shoulders.

In the third option they do:

• back - chest;
• upper limbs - shoulders;
• feet.

The fourth option is characterized by pumping:

• spinal muscles - biceps - rear deltas;
• chest - triceps - front deltas;

Choice of option

As you can see, experts have developed many training schemes. That is why a person often faces the question: which one to give preference to? Each of the options has its own advantages, and is not without drawbacks. Therefore, the best three-day split for mass is the training scheme that best suits you.

Most often, trainers choose the first version of the training program. Experts see the advantage of this division in the following:

1. Each muscle group is worked out 1 time for 7 days.
2. When the back is trained, the biceps are necessarily worked out. Therefore, it is necessary to “finish off” these muscles at the end of the workout.
3. The above rule applies to another group: chest muscles - triceps.
4. Pumping the legs ends with work on the tissues of the shoulders. Lower limb training provides the strongest anabolic response. This provides a powerful incentive for development.

Features of the right choice

When choosing the most effective training scheme, many factors should be taken into account:

1. Floor. Split workouts for men and women are significantly different. This is dictated by many reasons, including the different structure of the muscular corset and different goals. Girls start training to get rid of excess weight and give the body a slight relief. The three-day mass split for men is a build beautiful figure. The stronger sex resorts to such training, seeking to provide “tuberosity” to the biceps and “brickwork” to the press.
2. Level of preparation. If you are a beginner, then you should not immediately move on to split workouts. Experts recommend the first time, during one session, to pump all muscle groups. This will ensure a balanced and even development of the body. And only by increasing endurance and strength indicators, you can safely move on to split exercises.
3. Body type. All people are divided into 3 types: ectomorphs, endomorphs and mesomorphs. Depending on the physique, some are able to quickly improve their body. For others, this task is almost impossible. That is why the approach to training should be completely different.

Very often, men with such a physique have many complexes. After all, they are characterized by a very “slim” figure, thin and long limbs. These people have a hard time gaining weight. This is dictated by an excellent metabolism. However, do not despair. The right approach to training will allow you to transform such “disadvantages” into advantages.

The three-day mass gain split for ectomorphs is based on these guidelines:

1. Focus on core exercises.
2. The duration of the lesson should not exceed 45 minutes.
3. Repeat exercises for each muscle group 6-8 times. Approaches should be 4-6. This will ensure maximum results from physical activity.

In addition, if you are an ectomorph, then remember the main rule: more is not better at all.

Ectomorph Workout Program

Now let's consider what the training scheme should be so that a rather thin person can properly pump the body.

On the first day, take care of your legs and shoulders with the following exercises:

• squat (repeat 8 times, doing 3 sets);
• leg press (6-8 times - 3);
• dumbbell bench press in a sitting position (6-8 - 2);
• bench press, pushing it from behind the head / from the chest, while standing (6-8 - 3).

On your next workout (after 1 day off), target your sternum and triceps using:

• barbell presses, in the supine position (8 times - 3 sets);
• French presses in a lying or standing position (6-8 - 3);
• push-ups on the uneven bars, you can apply presses, complicating with weights, on an inclined surface (6-8 - 3);
• extension of the upper limbs while standing on the block (6-8 - 2).

The last workout of the three-day course (after a day of rest) is aimed at working out the back and biceps. This goal is achieved:

• pulling up (weight is recommended) with a wide grip (repeat the maximum number of times, do 2 sets);
• barbell pull, while tilting, to the belt (8 - 2);
• deadlift (3 to 6-8);
• (6-8 - 3).

After the lesson, rest is provided - for 2 days.

This category includes people who naturally have well-developed muscles, a wide chest, and a long torso. They have a great increase in muscle mass. People with such a physique are the easiest to form a beautiful body.

The split for gaining mass for the mesomorph is based on the following rules:

1. It is recommended to repeat the exercise 8-12 times. Approaches must be made 6-8.
2. It is allowed to include in the lesson special exercises aimed at improving muscle shape.
3. In one lesson, it is recommended to work out 2-3 groups of muscle tissues.

Complex training

The three-day split for the mesomorph is based on such classes.

On Monday, the muscles of the back and shoulders are worked out with the following exercises:

• pulling up (load is turned on) on the crossbar (repeat the maximum number of times, do 2 sets);
• barbell row, body inclined (10-12 - 3);
• deadlift (8 times - 3 sets);
• bench press, pushing it away from the chest, in a standing position (10 - 3);
• repeat the exercise, but now in an incline (12 times - 2 sets);
• lifting dumbbells, carry out through the sides (12 - 3);
• press (25 - 5).

On Wednesday, a session to improve the pectoral muscles and arms consists of:

• breeding dumbbells on a bench, lying down (12 times - 2 sets);
• bench press, in the prone position (10 - 3);
• lifting the bar (for biceps) (10 - 4);
• extension of the upper limbs on the block in the downward direction (12 - 3);
• dumbbell bench press, while lying on an inclined surface (12 - 3);
• lifting dumbbells (for biceps) (12 - 3);
• on the bench, with a barbell (10 - 4);
• press (25 - 5).

On the third day (Friday), take care of your legs with:

• squats, holding the barbell on your shoulders (12 times - 3 sets);
• extension of the lower extremities on the machine (12-15 - 2);
• raises on toes in standing, sitting positions (14-20 - 4);
• leg curls while on the machine (8-10 - 3);
• leg press (8-10 - 3);
• press (25 - 5).

Features of classes for endomorphs

Training for endomorphs is built on the following principles:

1. Classes are based on hard exercises that burn calories and lead to improvement (growth) muscle mass.
2. The minimum time is allotted for the rest interval between sets - no more than 60-90 seconds.
3. The duration of one workout is from 90 to 120 minutes.

Training complex

A three-day mass split for an endomorph consists of the following classes.

• squats with holding the barbell on the shoulders (12-15 times - 4 sets);
• leg extensions on the machine (12-15 - 3);
• lower limb presses on the simulator - lying down (12 - 3);
• leg curls, also on the machine (10-12 - 3);
• barbell presses, pushing away from the chest, in a standing position (10-12 - 4);
• press pumping (2-3;
• dumbbell presses in a sitting position, holding hands above your head (12 - 3);
• jumping rope, jogging (about 10-12 minutes).

On Wednesday, diversify your workout with:

• bench press, being in a horizontal position (10-12 times - 4 sets);
• breeding dumbbells, lying on a bench (12 - 3);
• dumbbell press, remaining lying on an inclined bench (12 - 3);
• downward (12 - 3);
• french bench press with bar EZ, lying down (10-12 - 3);
• exercises for the press (2-3 types);
• running, skipping rope (10-12 min.).

And on Friday, improve the body with these exercises:

• pull-ups to the chest / chin area on the crossbar (8-15 times - 4 sets);
• barbell pull while tilting to the stomach (10-12 - 3);
• deadlift (3 to 8);
• pull of the T-bar to the chest area when tilted (8-10 - 3);
• lifting dumbbells, sitting on a chair, for biceps (10-12 - 3);
• lifting the bar, while standing, for biceps (8-10 - 3);
• swinging the press;
• running, jumping rope.

For your split workouts to be as effective as possible, it is best to conduct them under the guidance of a competent instructor. This is especially important for beginners.

The three-day split program for mass and volume is ideal for amateur athletes. Each large muscle group is loaded once a week. Three workouts per week contribute to a good recovery of the body and an optimal increase in muscle mass and strength. Heavy basic exercises are performed in the range of seven to nine repetitions. It is scientifically proven that the weight with which you can do at least seven and no more than nine repetitions involves the greatest number of muscle fibers in the work and contributes to their growth as much as possible. The number of approaches should be from three to five. The duration of the program is 8-10 weeks, then take a week off and go to strength program workouts to increase strength and further increase muscle mass.

Three day workout program

MONDAY

1) Squat 4x7-9

2) Leg press in the simulator 3x7-9

3) Leg extension on the machine 3x12-15

4) Rise on socks 4x12-20

5) Bench press standing 4x7-9

6) Rod pull to the chin 3x7-9

WEDNESDAY

1) Bench press 4x7-9

2) Incline Dumbbell Press 3x7-9

3) Breeding dumbbells lying 3x10-12

4) french press lying 3x7-9

5) Extension of the arms on the block while standing 3x10-12

6) Press (optional)

FRIDAY

1) Pull-ups with a wide grip with weights 3x7-9

2) Deadlift 4x7-9

3) Barbell row (dumbbell) to the belt in an inclination 3x7-9

4) Shrugs 3x12-20

5) Lifting the bar for biceps 3x7-9

6) Hammers 3x7-9

Notes

It's okay if you fail to complete a given number of repetitions in any exercise. At the next workout, try to complete the required number of approaches and repetitions, and only after that you can slightly increase the working weight.

Remember to warm up thoroughly before training. Remember that warming up will not only save you from injury, but also increase your efficiency. Do not interfere with 5-10 minutes of light aerobic exercise. You can box a little on the bag. Just be sure to use gloves, otherwise you risk damaging your fists. Good luck!

A three-day split is a simple, understandable and working programm weekly workouts for men. Professionals have their own view on mass gain. They can load muscles every day and still grow, but for those who prefer natural bodybuilding, this is the best option. Such a weekly training cycle allows you to seriously pump both large and small muscle groups, giving them enough time to recover and grow. True, on one condition - if it is compiled correctly. But I want to tell you how to draw up a training program for a week for mass gain. The most interesting about training and sports nutrition on my telegram channel

Analysis of popular training programs makes you think. Most of them are a set of exercises for one large and one, rarely two, small muscle groups, for example, chest-triceps. And here you don’t have to be an expert to understand - the lion’s share of the load with this method of training will fall on the pectoral muscles, and crumbs will remain on the share of the triceps.

But putting the cart before the horse and pumping triceps before doing chest exercises is also not an option. It’s just not possible to train chest with tired triceps. What to do, what muscles to pump together so that they grow? The way out will be training program which I want to talk about. But first, the answers to important questions.

Why a three-day split?

Before compiling a three-day split for mass, you need to understand what tasks we set for ourselves. And in general, why three days, if training is the stimulus for muscle growth, why not train more often? Indeed, to increase muscle volume, you need to train, and hard. But muscles do not grow in the gym, during sleep.

For a full recovery after the next meeting with iron, they need (depending on the load group) from 24 to 36 hours. Therefore, the rate of growth of muscle mass directly depends on the quality and duration of rest.

There are exceptions, but for most people, a cycle of mass training + a rest day, or even two, is best suited.

There are other split options that involve more frequent workouts. But since the topic of the article was a weekly training program for a man who does not have outstanding genetic data, I propose to take a three-day split as a basis.

Conclusion: muscle recovery takes up to 36 hours. This period should be devoted to rest, training against the background of fatigue, gaining weight will not help.

Why is this mass gain program for men the best?

We decided on the number of workouts per week. Now we need to decide on priorities. Everyone has their own, but most men who come to the gym want:

• Just gain muscle mass. The weight of the body is given by the legs, the chest is the back. This means that the program should be aimed primarily at their development. This is priority #1
• Pump up your hands. So, increasing the biceps and triceps is priority # 2
• Get wider. Therefore, mass gain shoulder girdle, especially the middle delta - this is priority # 3

Drawing up a training program for a week for a man, you need to start with a scheme for pumping large muscles. This is important because the rate of mass gain is directly dependent on the level of anabolic hormones: somatropin () and IGF-1 (insulin-like growth factor). The higher and more stable their level, the faster the muscles increase in volume.

The most powerful factor in their increase is stressful physical activity, that is, not just any, but the most difficult and difficult. For the body, this is a kind of signal that requires the production of more hormones responsible for the volume and strength of the muscles in order to cope with stress.

In this regard, the best are the basic exercises with a barbell - squats and deadlifts. The hormonal response from or dumbbells is weaker, but also significant.

the importance of basic exercises for mass gain

There have even been studies on the topic of determining the algorithm for performing exercises for testosterone. It turned out that performing squats and deadlifts with a weight of 80% of one RM (repetitive maximum) in 5 sets of 5 repetitions each gives the greatest effect. Rest between them should be 1 minute.

The same exercises, but performed with a high number of repetitions (10-12) also stimulate the growth of hormones, though to a lesser extent. But it remains in an elevated state longer.

A three-day mass split is based on a controlled increase in the level of testosterone, the main male sex hormone. For this reason, for training the strong half of humanity, it is best suited.

Conclusion: training small muscle groups after large ones is of fundamental importance for them. You need to pump muscles together because they grow faster this way.

Weekly workout program

There are many options for a three-day split for mass gain, but ours will be this:

• Legs-biceps
• Chest-triceps
• Back-shoulders

Note: chest stands after leg day is not accidental. Squats with a barbell heavily load the extensor muscles and lower back. This means that by the day they still may not recover.

And if these assistant muscles are tired, you will have to forget about the effective implementation of heavy traction on the back and the growth of its mass. By giving your stabilizing muscles time to rest, we increase the effectiveness of the entire training program for the week.

This training split looks spartan, because it does not have, and for calves. If desired, they can be added to the program, but there are two important points:

• Small muscles always work when doing basic exercises. Traps - in deadlifts, abs - in front squats, forearms - in traction exercises on the back. These exercises involve the use of heavy weights, therefore, the load on the small muscles falls, albeit indirect, but tangible.
• Along with anabolic hormones, the body also produces catabolic hormones. The former contribute to mass gain, the latter destroy it. One of them - . It reaches its peak value after an hour of heavy physical activity. This means that the duration of a mass workout (excluding warm-up) should be 45-50 minutes. Pumping small muscles will have to increase the duration of the lesson, and this is the risk of losing the gained volumes.

Conclusion: thoughtful distribution of large muscle groups in a weekly training cycle is very important. This way you can use your strength to the greatest advantage for gaining mass.

Day 1.Legs - biceps

This ligament seems strange, but the idea of ​​pumping leg muscles and biceps together has a logical rationale. There is even one in which barbell squats come first. Squats raise testosterone levels, it promotes the growth of leg muscles, and an increase in the volume of the biceps itself. As a result, both legs and arms grow.

Scientific studies have been conducted, the results of which say that when doing exercises on the legs, the biceps grows, even if it is hardly pumped. I suggest you watch the story on this topic:

Is it possible to build arms without training legs?

The beauty of leg training itself is in its simplicity. There are many exercises for them, but the best for the front of the thigh (quadriceps) are. An addition to the basic exercise for the legs can be one insulating, for example.

WITH rear surface the hips are a bit more complicated. As scientists say, this is bending the legs on the simulator. They can be complemented by the good old Romanian deadlift, but two heavy basic exercises in one lesson is too much, so I advise you to limit yourself to the simulator.

Heavy squats take a lot of energy, so there will be almost no left for a set of exercises for biceps, but you still need to pump it.

A good option for pumping biceps would be a superset (performing two exercises without a break):

• The first one is base()
• The second is stretching (bending arms with dumbbells on an incline bench)

Note: A three-day bulking split using supersets and trisets saves time and effort, while giving you the chance to grow small muscles at the same time.

Conclusion: leg program - biceps is not the easiest and most comfortable, but very effective, especially for the biceps of the shoulder.

Day 2chest - triceps

Chest-triceps training loads two large pressing muscle groups at once. A set of exercises for the chest can be anything, but they tend to believe that it must include:

• basic exercise on an incline bench (bench press or dumbbell)
• stretching (wiring with dumbbells, push-ups on the uneven bars)
• squeezing (reduction of hands in a crossover or in a butterfly simulator).

The chest is a whole group of different muscles attached at different angles, and such a complex allows you to pump them all with high efficiency.

The triceps will be actively worked during each chest press, whether it be a barbell press or a dumbbell press. This means that by the end of the workout, he will already be tired. Try to pump it big weights, makes no sense. By analogy with biceps, trisets (performing three exercises in a row without a break) will become an option for pumping triceps. And the number 3 is key here.

Consists of three bundles. Each of the exercises for triceps loads them all, but with different intensity. And trisets allow you to load the entire triceps entirely and very hard. The algorithm for compiling a triset is similar to a set of chest exercises:

• basic (bench press with a narrow grip)
• stretching (French press)
• compressive (extension of the arms to the bottom in the simulator)

Note: the group of pressing muscles also includes the deltoid. But the chest-shoulders-triceps training program is very stressful. elbow joints and rotator muscles of the shoulder. Therefore, the shoulders will train along with the back.

Conclusion: chest-triceps workout allows you to pump the muscles of the press group together with high intensity, but without overloading them.

Day 3. Back-shoulders

The back-shoulders workout completes our three-day mass split. The back belongs to the pulling muscles, and the deltoid muscles, (for) to the bench press. This combination allows you to pump a large group, almost without loading a small one.

The width and total mass of the back is almost entirely dependent on the development of its latissimus dorsi, which is why the lion's share of the back-shoulders workout will be devoted to them. The set of exercises for the back is as follows:

• Pull-ups. Serve to expand and lengthen the latissimus dorsi
• Rod pull to the belt. Makes the back thicker
• Deadlift. Increases back strength and testosterone levels

The deltoid muscles are made up of three main bundles. But for building broad shoulders, only is important. The front delta takes an active part in all chest exercises, therefore, as a rule, it does not require a specialized load.

The rear delta is a different story. This shoulder area works in many back rowing exercises, but it usually requires a separate program to develop. Despite this, pumping the deltoid muscles as part of a mass gain program will include both the anterior and posterior segments, and will also be built according to the triset method.

As scientists say, training each of the beams separately is less effective than three at once. But our goal is the middle delta, so the main burden will fall on it. Triset looks like this:

• Raise the bar in front of you. An easy exercise designed to fatigue the front delt.
• Dumbbell press sitting with an emphasis on a vertical bench. Basic exercise for weight gain in the middle delta
• Mahi dumbbells back with an emphasis on an inclined bench. Medium weight exercise for pumping the rear delta.

The study of deltas using the triset method against the background of weekly fatigue is quite difficult and requires the concentration of all remaining forces. But the return on the use of such a complex is very high.

Conclusion: back-shoulder training allows you to work out very important muscle groups without reducing the degree of load.

Conclusion

This version of the weekly microcycle for mass gain is not the only true one. There are a lot of such training programs and from time to time they can, and even need to be used. But still, the three-day split that I talked about is one of the best workout programs for a week for a man.

It allows you to quickly increase the overall body weight, while acquiring powerful arms and broad shoulders. Muscle growth in a natural way is as difficult as they want to inspire us. You just need to train hard, eat right and get enough rest, and then there will never be problems with mass gain. May the force be with you!

It's no secret that splits are more effective at gaining muscle mass than full-body workouts. Often in priority 3 day program weight training, which is convenient to observe during the working week. And this is quite justified. Such a program will never let you down, and will help build impressive muscles worthy of admiration.

Although training on this system alone is not enough to fully realize its full potential in 3 days a week. But do not despair, I will guide you. I will provide the perfect 3-day split program for fast muscle growth for men.

It is impossible to reap the benefits of split training without a competent integrated approach. This means that everything must be considered, from the choice of exercises, the combination of muscle groups, the frequency and intensity of training to the length of rest between sets. Otherwise, it will not be possible to achieve the expected results and justify all the hopes placed on this complex.

A split is a type of strength training that involves the simultaneous loading of several muscle groups on the days of the week. Therefore, in one day you do not work on the whole body as a whole, but only on individual muscle groups.

The two main advantages of this method, which ensure its high efficiency in bodybuilding, are related to the fact that the split allows you to concentrate on each muscle group, working them out more thoroughly than during full-body workouts. Also, you have more days to recover and grow muscle fibers.

If you read my previous post about, you know that the two most important aspects of building muscle along with a balanced diet are training intensity and good rest.

A three-day split meets all these requirements. Moreover, this system is very easy and convenient to practice. Personally, I alternate three-day and four-day splits: 90 days I do the first program, and 90 days the second, and so on in a circle. For me, this is the best mode.

Reasons for the popularity of the three-day split

For 9 out of 10 average heavyweight athletes who live in a frantic pace and find time to maintain good physical shape, a training program for gaining muscle mass 3 times a week is always preferable. It is perfectly balanced because 3 days of training is not too much, but not too little. In doing so, you can live life to the fullest and pay attention to other duties without the risk of becoming a permanent resident of the gym.

It will be easy for you to stick to this program, so you won't miss too many workouts (which is crucial for muscle growth). But the key factor in the productivity of this complex lies in the ability to choose the most optimal combination of the six largest muscle groups for each training day.

This complex is also notable for the fact that a 3-time visit to the hall fits perfectly into the framework of the working week. So, you can train chest and triceps on Monday, back and biceps on Wednesday, and devote Friday to pumping shoulders and legs. See how simple. You don't even need to write anything down to remember the sequence.

What are the main benefits of 3-day splits?

Comfort is far from the first sign of shock training. If the program's only asset is its convenience and scheduling flexibility, then don't waste your time on it. Easy and effortless activity has never brought significant results to anyone in any area of ​​life, and fitness is no exception.

The true benefit of three-time split training, as I summarized above, is precisely the ability to focus on a particular muscle group and work harder on it than during full-body circuit training.

Proper rest

Each muscle group is given a weekly rest. When you are not exercising, your muscles are growing. IN gym you destroy muscle fibers, and when you come home, you create the conditions for their self-healing through an optimal diet and rest regimen. Therefore, when you purposefully load your chest once every seven days, then during the remaining six, these muscles recover and grow.

Even when you do not perform special exercises for a particular muscle, it still contracts, playing an auxiliary role in the development of neighboring groups. For example, by training the muscles of the shoulders, you thereby load the pectoral muscles due to their adjacent location and proximity to the attachment points. So in reality, the muscles are never idle for a whole week, which is even good.

The intensity with which the stabilizer muscle has to be strained provokes even more growth and does not harm the recovery process at all. Excessive rest should be avoided. If you ever visit third world countries, you will be surprised by the number of people with well-developed arm muscles who, nevertheless, have never been to the gym. The muscles of these guys grow through daily manual labor and the use of environmentally friendly products.

I am not advocating this lifestyle, but you should keep it in mind the next time you want to count calories, or start to worry about lack of rest or sleep. All that is required of you is not to cheat in training, eat well, do daily activities, and everything will turn out for the best. So, I gave enough arguments in favor of the split method and listed all the advantages of a three-day training complex. It's time to give you what you came for.

Weight training program 3 times a week

Do all the exercises in the exact order. Rest no more than two minutes between sets. Before static stretching, do a series dynamic exercises stretching (this is optional, but very useful). When starting the exercise, do not forget to warm up by doing a couple of approaches using 40-60% of your working weight. Keep in mind that the warm-up does not count towards working sets, so after it you will have three main sets with the maximum working weight.

Monday: Chest, triceps, abs

pectoral

• Bench press: 3 sets of 6-12 reps
• Incline Dumbbell Press: 3/8-12
• Hand reduction on the simulator: 3/8-10
• Push-ups on the bars on the chest: 3 / 8-16 (legs back, body forward)

Triceps

• Arm extension: 3/10-12
• Dips for triceps: 3/8-12 (holding legs in front)
• Extension of arms with dumbbells from behind the head: 3/6-10
• Close Grip Bench Press: 2/8-10 (elbows forward, arms about 12cm apart)

Press

• Hanging leg raises: 3/8-12
• Fitball crunches: 3/8-12
• Incline bench sit-ups: 3/8-16

Wednesday: Back and biceps

Back

• Upper block thrust: 3/8-10
• Rowing thrust: 3/8-10
• Deadlift: 4/ 6-8
• Pull-ups: 4 / maximum number

Biceps

• Dumbbell Hammer Curl: 3/8-10
• Barbell curl: 3/8-10
• Narrow grip chin-ups: 4/8-10

Friday: Shoulders, legs, abs

Shoulders

• Raising dumbbells through the sides: 3/8-10
• Military press: 3/6-10
• Raising hands forward on the lower block: 3/8-10
• Seated Dumbbell Press: 3/6-8

Legs

• Flexion on the simulator: 3/8-10
• Extension on the simulator: 3/8
• Squat: 3/6-10
• Rise on socks: 4/8-12

Press

• Situps: 3/8-12 (with slow and controlled muscle contraction)
• Crunches: 4/8-12 (slow, can be made more difficult by adding weights)
• Leg raise: 3/8-12

This easy-to-perform complex will help with a set of muscle mass. Remember that the working weight should allow you to complete a given number of repetitions. Therefore, you should not take too light shells and immediately stop the exercise when the desired number of repetitions is reached. So you won't get results. Instead, settle for a weight that won't allow you to do more reps than indicated.

For people who lead an active lifestyle and take care of themselves, the latest training system has been developed, thanks to which, it turns out, to pay attention to each muscle group and achieve the desired results in a short time.

3 day split- the latest development of training technique, thanks to it, it turns out to assemble all muscle groups so that the athlete has time to use every muscle of his body in one set of exercises. Thanks to this, they are grouped in time and start working. The main thing is the right approach in such a matter, and then the work of each muscle group will be built in the right way. To achieve this kind of results, you need to work hard and fulfill two simple conditions: pay attention during training to a small and large muscle group, and learn how to combine these muscle groups so that these same muscles become antagonists. The most correct ways of training will be the combination of such muscle groups as: chest and biceps, back and triceps and legs with shoulders.

The result of such a properly organized training day will not be long in coming! After all, first of all, the basic conditions for such training (which are described above) will be fulfilled. During the first training day, the athlete pays attention to the chest and biceps, in which case the chest acts as a large muscle group, which makes it follow, and the biceps - a small group that follows the higher one. The largest muscle group of muscles went to the legs of a person, and the shoulders can only perform their main function when walking or when the athlete is pushing up from the floor on his hands or standing on the horizontal bar. And no matter how strange it sounds, in this case, the shoulders are a big small muscle group, and thanks to the training of the legs, special hormones are released into the human body, which is why many people recommend training the shoulders and legs together. You need to pay attention to the fact that a large muscle group should always be started at the very beginning of a workout, and a small one at the end.

Plenty of time for rest and recovery such a significant plus is that the interval between training large muscle groups is quite large. Approximately, it lasts about a week, it helps to gain strength and get in shape not only for novice athletes, but also for professionals. More experienced athletes can independently distribute the load level and divide training into several levels: light, medium and heavy. This helps the athlete to strengthen absolutely all large muscle groups and bring the moment of their super compensation closer before each start of a new training day. You should not then think that the chest can be trained on the same principle as the legs. It will be necessary to divide the exercises with the legs into light, medium and heavy, and for the chest, choose only light and heavy load levels. To achieve supercompensation of all muscle groups, you need to be very careful during training, and the athlete will also need to start his own training diary in which he can mark all the techniques that are used during training and which muscle groups are trained on a given day. Keeping a diary will help to monitor the gradual achievements of the results, and, if necessary, to correct the training process.

Compilation Schedule training days Suitable for any athlete this advantage has been discussed above. Now the emphasis is on what is still connected with this kind of difference. It all lies in the fact that during training, muscle mass increases, and naturally, it will already take a much longer time to recover. The principle is that if the muscle becomes large, then more time is needed to restore it! The recovery process for the muscle is necessary because with each workout, the athlete plans to increase the load on his muscles, this is the only right decision to force the human body to hypertrophy muscle mass. If there is no constant increase in loads, then the body will consider it necessary not to increase the volume of muscle tissue, and the process will stand still. In order to be able to increase the weight on the bar each time, the athlete needs to train at the very moment of supercompensation. note if attempts to increase the athlete’s load are successful, then this scheme works fine. There are no special schemes that would not work, you just need to use them smartly at a certain time, and you should think about changing the training process only if the previous training option does not allow the athlete to grow further.

Small muscle groups should be trained twice a day.- such a distribution is obtained as a result of a special grouping of muscle tissues during a split (it was written about above). There is no doubt that when an athlete trains the chest muscles, then the entire load will also apply to the triceps, and if the back receives the load, then the biceps will also be trained. After all, it is as a result of training large muscle groups that triceps and biceps are rewarded with surface load, which helps create conditions for their micro periodization. It is best to train all large muscle groups only once a week, this is very suitable for those athletes who are just starting to train, as they still do not know how to correctly distribute the load on all muscle groups, but only change the degree of load. As a result, the training scheme is lost, results are achieved slowly and the athlete remains dissatisfied and puzzled.

Significant disadvantages of this type of training.

Does not require specialization- such a minus is associated with a reduced number of classes, as a result of which it is difficult for an athlete to allocate time for training a certain muscle group. Undoubtedly, the muscles will respond and work better if the athlete focuses only on certain muscle groups throughout the entire session. This is closely related to the limited capabilities of the human body, with regard to the direct intake of all the necessary elements and the endocrine system. It is most likely that in the first place the human body will restore large muscle groups, which is why the shoulders are best trained along with the legs, since they are the largest and smallest muscle group at the same time. Well, if you decide to train your legs along with your biceps, then it may happen that your strength simply runs out. When an athlete has a lot of experience, it may also happen that there may not be enough resources for training small muscle groups, then it is best to this lesson Postpone to the next day or week.

Not enough space for the deadlift- such awkwardness lies in the fact that the training of the back muscles is divided into two main parts - this is the training of the long muscles and the training broad muscles back. If you start to engage in both back muscles at once, then you will not see any result. The correct way out in such a situation would be to organize a joint workout, at the end of which it would be desirable to do the main thrust. The deadlift is the heaviest and effective exercise for the joints, but often there is no longer enough strength for it. If you start to develop long muscles at the very beginning of the workout, then during the exercise of the broad muscles of the spine, they will receive a very large load, since tired long muscles will not be able to withstand the entire load on themselves. Therefore, for such an intense and hard workout, it is necessary to carve out a separate day.

What can replace this kind of load?

First way- in the process of this type of training, the athlete needs to do a joint workout of the chest and triceps, back muscles and biceps, leaving only the load on the legs and shoulders from the previous proposed method. The basis of such training is targeted work only with large muscle groups, and for small muscle groups they are taken only at the end of the session with special isolating exercises. The advantage is that he devotes most of his strength only to the development and training of large muscle groups, which will make it possible to better develop and increase the total muscle mass. One disadvantage is that with such training, little attention is paid to the hands.

Second way- the proposed type of such training focuses on the training of the hands. In the course of such classes, the athlete does a joint workout of the legs and chest, back and shoulders, and one free training day is left, which is completely devoted to exercises for the hands. The advantage of such training is that all exercises are aimed at strengthening the upper body of the athlete, since during exercises for the legs and chest, all the loads performed are performed only in order to improve the functioning of the endocrine system. As a result, this type of training will help to develop and progress without problems only for the better. This is because the athlete devotes a very large amount of time to hand exercises. As a result, after a while, the arms gain good muscle mass. Such a workout is suitable for those who have already gained a lot of muscle mass and are ready for further development. The only drawback is that now the legs will practically not be given attention.

Third way is a joint exercise of the following muscle groups: chest and shoulders, legs and biceps, back and triceps. The best results from such training can be achieved in the prone mode. In this case, the shoulders are sacrificed, and if the emphasis is on the legs, then the biceps are immobilized. But, despite this, such training makes it possible to devote a lot of time to the legs and at the same time maintain the tone of the biceps. So this helps to restore the delta for each next workout, which will be directed to the chest. But when the session reaches the legs and shoulders, the front delta can interfere a little with the development of the athlete in the bench. The most striking benefits were not found during such training. But, despite this, such a scheme can be used by those who want to pump up their legs and strengthen their chest muscles.

3 day split aims to increase muscle mass during intense physical exertion. The greatest results can be achieved if you use such a scheme systematically and follow all the necessary rules. Such training will help the athlete gain a sufficiently large muscle mass, but in order not to lose it, you need to train hard, otherwise the body itself may decide to burn the muscle fibers that are very necessary for it. For a better and faster set of muscle mass, it would be better to adhere to a special diet - the diet of bodybuilders. It contributes to the creation of an excess number of calories, which is the main source of the anabolism process. The main thing is to understand the fact that taking proteins, vitamins and regular meals will not help to achieve the desired result. To gain muscle mass, you need an excess of nutrients that are actively involved in the formation of new muscle tissue, as well as regular training and physical activity.

The main thing in successful training is a properly organized system of classes, correct modes loads, as well as long rest for recuperation. Therefore, it is so often recommended to use the most basic and in the process of training the basic split, and only later begin to include isolating exercises in the training process. This happens when the base becomes not enough to gain muscle mass. The minimum rest between sets is about a minute. This pace of training will better stimulate hypertrophy of muscle tissue. You also need to know that all bodybuilder workouts are very long and voluminous. On average, a session can last from forty to fifty minutes. Therefore, it turns out that the athlete does not have much time left for rest.

3 day split workout plan

Standard Approach- chest and biceps, back and triceps, legs and shoulders.
Chest and biceps
- the exercise is performed four times for ten repetitions

- four times twelve repetitions
- four times and twelve repetitions of the exercise.

Back and triceps
- three times as much as you can
- four times twelve repetitions
Standing French Press

Legs and shoulders
- the exercise is performed four times x twelve repetitions
- three times fifteen repetitions
- three times twenty repetitions
- three times twelve repetitions
- three times fifteen repetitions.

Alternative for the first way to replace the workout: chest and triceps, back and biceps, legs and shoulders
chest and triceps
- Perform the exercise four times for ten repetitions
- four times twelve repetitions
- three times twenty repetitions
- four times twelve repetitions.

Back and biceps
- do the exercise four times for twelve repetitions
- three times maximum
- three times twenty repetitions
- five times twelve repetitions.

Leg and shoulder workout remains similar.

The second alternative way to perform exercises is legs and chest, back and shoulders, arms.

Legs and chest
- Perform the exercise four times for fifteen repetitions
- four times eight repetitions
- four times twelve repetitions
- four times fifteen repetitions.

Back and shoulders
- Perform the exercise four times x twelve repetitions
- three times
- four times fifteen repetitions
- three times twenty repetitions.

Hands
Biceps Curls and Close Grip Press- perform four super sets of 12 reps per exercise
Push-ups on the uneven bars and- three sets of 12 reps
Standing French press and hammers- Three sets of 15 reps per exercise.

OVERVIEW OF THE BEST TRAINING PROGRAMS