Split training: choosing the perfect system. Training splits

13.10.2019

Split- translated from English. split. That is, we will split muscle groups in different days. For a long time bodybuilders trained the whole body in one workout, they had to perform a huge number of exercises and sets per workout. Of course, the effectiveness of such training was low, because estimate your chances after 5 exercises in the last two or three exercises to fully work on the muscles. It's funny, and such training lasted a very long time (2 hours). Knowing what we know now, all those bodybuilding workouts were imperfect. Therefore, the system of one workout was replaced by split training programs (training of separate muscle groups).

Benefits of split training over conventional training

The duration of the workout is shorter: 30-45 minutes than the usual one (1.5-2 hours).
The intensity of the workout has increased because there are fewer muscle groups (1 max 2), and before the whole body at a time. As a result, we have more strength and we can fully work on a particular muscle more thoroughly.
Mood. Enough important point, however I put it in 3rd place. You want it, you don't want it, but you have to. Agree, train for 2 hours and be surviving like a lemon and get absolutely nothing but train for 30-45 minutes intensively, thoroughly and powerfully and get much more? Here is your advantage.

Split types

Many novice athletes as well as advanced athletes very often like to change their training programs, thinking that they have found something better. I know what I'm talking about, and that's the way it is, because I myself have done it before and thought about it that way. But I want to upset you, your running back and forth, back - will give you absolutely nothing. Below, I will give specific examples of training programs for gaining muscle mass.

Split for beginners

A competent split for novice athletes is as follows: A week of rest days should be no less than the training itself.

Legs-back
Chest, shoulders, arms

After each workout, there is a rest day. That is, if on Monday you trained your legs and back, on Wednesday there will be chest-shoulders-arms, on Thursday rest, and on Friday legs-back again. According to this split, it is important to train at least 10-12 weeks. And it's better as long as progress is visible. After that, you can go to a three-day split, which may look like this:

LEGS
BACK-BICEPS
CHEST-ARMS

This is one of my favorite splits I have ever used. Then I switched to a four-day split:

Mon Chest
W.Back
Thurs Shoulders-Arms
Fri.Legs

After the 4 day split, I started training 5 days a week and still do to this day.

Breast
Back
Legs
Shoulders
Arms

Specific examples of training programs for SPLIT data

2 day split

LEGS-BACK

Sitting leg extension 4xMAX (in order to warm up the knee joints)
Squats 1-2x10-15 (warm-up) + 3x10 (working sets)
Lying leg curl 3x10 (working)
Pull-ups (if you can) or vertical block pull to the chest 4x8-10
Rod thrust in the slope 4x8-10

CHEST-SHOULDERS-ARMS

Bench press on an inclined bench 1-2x10-15 (warm-up) + 3x6-12 (working)
Dumbbell bench press on a horizontal bench 4x6-12
Bench press, standing from the chest or from behind the head 1-2x10-15 (warm-up) + 3x6-12
Lifting the bar for biceps 4x6-12
Bars 3x6-12

3 day split(legs, back-deltas, chest-arms)

Mon.LEGS

Squats 4x8-10
Leg press lying 3x8-10
Sitting leg extension 3xMAX (finishing exercise)
Rises on socks, standing 3x8-10

Wed DELTA BACK

Pull-ups 3-4x6-12
Bent over row 4x6-12
Horizontal pull 3x6-12
Bench press standing from behind the head 3x6-12
Broach 3x6-12
Abduction of arms with dumbbells to the side 3x6-12

Fri.CHEST HANDS

Bench press, lying on an inclined bench 4x6-10
Incline Dumbbell Press 4x6-10
Bars 4x6-10 (emphasis on triceps)
Lifting the bar for biceps 4x6-10

Four-day split (chest, back, shoulders-arms, legs)

Mon.CHEST

Push-ups from the floor OR BARS 4x6-12

Tue BACK

Deadlift 10,8,6,3.
Lever draft 4х6-12
Head pull 4x6-12
Horizontal pull 4x6-12

Thurs Shoulders-Arms

Bench press from behind the head or dumbbell press sitting 4x6-12
Broach 4x6-12
Mahi to the side (dumbbell abduction to the side) 4x6-12
Lifting the bar for biceps
Close Grip Press

Fri.Legs

Barbell Squat 4x6-12
Leg press 4x6-12
Sitting leg extension 4x6-15
Calves, standing 4x15-20
calves, sitting 4x15-20

Five day split

Mon. BACK

Pull-ups 4x6-12
Bent over row 4x6-12
Horizontal pull 4x6-12
Ladders with bar 3х12-20

Tue BREAST

Bench press on an inclined bench 4x6-12
Incline Dumbbell Press 4x6-12
Push-ups from the floor 4x6-12
Cross Over 3x15-20

Wed LEGS

Calves, standing in the simulator 4x12-20
Barbell squat 4x6-12
Leg press in the simulator 3x6-12
Sitting leg extension 3x8-15
Calves sitting in the simulator 3x10-20

Thu. SHOULDERS

Seated Dumbbell Press 4x6-12
Broach 4x6-12
Mahi dumbbells to the sides 4x8-15
Incline dumbbell swings 4x8-15
Trapeze with a barbell

Fri. ARMS

Lifting the bar for biceps 4x6-12
Close grip bench press 4x6-12
Hammers with dumbbells 4x6-12
Extension of the arms while standing at the block 4x6-12

These splits are very effective. I have personally gone through each of them. this moment I do the latter (5 days a week). Instead of doing just about anything, it's better to get busy.

Sincerely, administrator.

Greetings to all lovers healthy lifestyle life and sport!

I think many people are familiar with the concepts in bodybuilding, if you are still a beginner, I advise you to take the first steps into the world of building a body. Today I will tell you what a split is as a training system.

Split training program is by far the most popular training program in bodybuilding, fitness for men and women. There is a pumping of two muscle groups in one workout of the gym.

Of course, recruits have a question, what muscle groups of the body are allowed to pump together in a split system? The main goal is to gain muscle mass, burn hated fat, and maintain a high-quality relief.

Split program training principles

The classic version of the training process according to the scheme is a large muscle and a small one. For professional athletes, a triple split is also allowed. Couple lining up at work large muscles- chest, back muscles, legs, small muscles- triceps, biceps, calves, forearms. In practice, it looks like this.

Chest, triceps - the main load falls on the pectoral muscles. Check out what exercises are suitable for this. Most the time spent in the gym you devote to the chest. Then smoothly move on to a small muscle group - triceps. Less effort will be expended. You can perform a split on two muscles acting simultaneously in the opposite direction. The chest is combined with back training, biceps with triceps pumping, front delta with middle.

To increase the shocking effect, the opposite split program is allowed. Performed by advanced bodybuilders. At the very beginning of the workout, we work on the small triceps muscle, then we connect the pectoral muscles of the body. Plus, when it is no longer possible to increase working weights in order to exclude injury. Triceps are clogged, chest compensates for strength endurance.

Split system training in bodybuilding, fitness

As the practice of a power sport shows, where main goal is the construction of a beautiful figure, a technique for approaching exercises more effectively than others. Atlanteans who train according to the program show an increase in testosterone and insulin levels. When working with average weights - 3 sets, 12 reps and a minute rest, testosterone levels rise to the maximum. You can read about approaches and repetitions.

Weekly split program options

I will offer you several options for pumping your muscle groups according to the described method. This will give excellent results. After working on large groups, increase the level of anabolic hormones in the blood, hence the growth of muscle mass is provided to you, and the muscles of the assistants (small) will positively work out the rest of the time in the gym.

beginner's program

For experienced amateur athletes for four days in a seven-day week, I offer the following way to split the system of the training program.

version of the program for experienced

breast	trapezoid	triceps	press(up)
back	biceps	forearm	press(oblique)
hips	buttocks	caviar	press(bottom)
delta	neck	lats	press (top)

Now I think you are familiar with the concept of what a split training system is and how to use it. You do not need to train for 3-4 hours, 3-4 sessions per week are enough with proper load planning, appropriate

For people leading an active lifestyle and taking care of themselves, was developed latest system training, thanks to which, it turns out, to pay attention to each muscle group and for short time achieve the desired results.

3 day split – latest development training techniques, 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 perform two simple conditions: to pay attention throughout the workout small and large group muscles, 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 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 exercises with legs into light, medium and heavy, and for the chest, choose only light and heavy levels loads. To achieve supercompensation of all muscle groups, you need to be very careful during training, and the athlete will also need to start their own training diary, in which it will be possible to 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.

The schedule for compiling training days is 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 need significantly long time recovery. The principle is that if the muscle becomes large, then more time is needed to restore it! 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 in 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 precisely 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. It is closely related to the limited capacity 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 enough experience, it may also happen that there may not be enough resources for training small muscle groups, then it is best to postpone this activity 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 of the broad muscles of the 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 get very heavy 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 small muscle groups are taken only at the end of the session with special isolating exercises. The advantage is that he devotes the bulk of his strength only to the development and training of large muscle groups, which will make it possible to develop and increase better. total mass muscles. 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 in better side. This is because the athlete is very a large number of time for hand exercises. As a result, after a while, the arms gain good muscle mass. Such workout will do 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 collaborative following groups muscles: 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 activity. The greatest results can be achieved if you use such a scheme systematically and follow all 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 better quality and speed dial 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 take Active participation 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.

Arms
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

The optimal training program for most fitness enthusiasts -. If you correctly draw up a training scheme, then three visits to the gym per week will be enough for a natural bodybuilder. In his body, the restoration and development of muscle fibers occurs faster than with the use of sports pharmacology.

What is a 3 day split?

The training scheme assumes that a person is engaged in gym 3 times a week. Therefore, it is becoming increasingly popular among professionals and beginners.

Classes according to the 3-day split system involve the division of muscles into groups. At each workout, the athlete works out only one of them. For a week, all muscles are involved, and only once. So, one day is dedicated to the biceps and back, the second - to the triceps and chest, the third - to the shoulders and legs. The scheme is adjusted based on the individual characteristics of the person and the result that he wants to get.

Previously, bodybuilders sought to pump all the muscles in one workout. Such programs are imperfect. If an athlete performs a lot of exercises and makes a large number of approaches, increased loads quickly lead to fatigue. The last exercises no longer provide proper muscle pumping.

So exhausting and not enough effective workouts changed to 3 day split. It is based on the separate pumping of individual muscle groups. The body has time to rest and recover between classes. Workouts become more effective and require less time.

Program benefits

Athletes are switching to a 3-day split, as it makes it possible to work out the muscles better. Among its advantages are also distinguished:

Reducing the duration of training. Due to the study of not all, but only some muscle groups, the duration of classes is reduced. Previously, athletes had to spend 1.5-2 hours a day in the gym. You need to do 30-45 minutes as part of a 3-day split.
Increasing the intensity of classes. It is easier to work out a separate muscle group than the whole body at once. Training in this case will be more effective and focused on the quality of classes, and not on the number of sets. The end result will show up faster.
Decreased feelings of fatigue. Attitude is one of the main factors influencing the effectiveness of a workout. If it lasts 2 hours, the athlete at the end feels severe fatigue and no one will like it. As a result, the motivation of the athlete is reduced. A half-hour session as part of a 3-day split is another matter. After it, only a slight sipping in the muscles is felt, which does not cause severe discomfort. The results are also much better.

Video: Ivan Vodianov - how to make a 3-day split

Drawing up an individual split

Coaches have developed a large number of effective split programs designed for 3 days a week. Some differ significantly from each other, but all are based on the same principle. It is assumed that in one workout the bodybuilder will work out the pulling muscles, in the next - pushing, and in the third - to deal with the legs.

Effective the following options 3 day split:

Back - biceps, chest - triceps, legs - shoulders.
Back - biceps - rear deltas, chest - triceps - front deltas, legs.
Back - triceps, chest - shoulders, legs - shoulders.
Back - chest, arms - shoulders, legs.

Beginning athletes and those who have not been exercising for a long time should start by working out all the muscles in one workout. They should do one exercise for each muscle group in 3 sets. During the first week, you need to conduct 2-3 such workouts. On each of them it is recommended to do different exercises. This will ensure a balanced and even development of the muscles. Another plus - a variety of exercises will make the training interesting, it will not get bored.

You can't train to the point of exhaustion. A 3-day split involves varying the intensity of classes - the weight of the weights and the number of repetitions. Every week you should do a light, medium and heavy workout.

Gradually, strength and endurance will increase. The realization will come that it is impossible to load the whole body in one workout. You will have to increase the number of exercises for each muscle group and the duration of training. Each week there will be only 3 classes in the gym. There is a possibility that the athlete will overtrain. Progress in strength and mass will end, replaced by stagnation.

To prevent this from happening, you should go to new stage- split "up - down": devote one day to working out the muscles of the upper body, the other - the lower. You can continue to do only 3 workouts per week. The schedule of classes should be as follows: the first week - top - bottom - top, the second - bottom - top - bottom.

Over time, this training scheme will also become insufficiently effective. From now on, they switch to a 3-day split. You can train as follows:

Monday: working out the pectoral muscles, deltoid (middle and front bundles), triceps.
Wednesday: back, deltoid (posterior bundles), trapezius and biceps workout.
Friday: quadriceps, hamstrings, calves, and abs.

After training the leg muscles, take a two-day break. Such activities are the most energy-intensive. Recovery nervous system more time is required.

Within the framework of one lesson, a 3-day split unites synergistic muscles - working in pairs. So, when performing exercises for the development of the pectoral muscles, the frontal heads of the deltoid muscles and triceps are actively involved. They warm up and load to a certain extent. Starting to work on them, it will be enough to perform 1-2 exercises.

You can swap leg and back workouts, rear deltas, biceps. In this case, after working out the muscles of the legs, you need to rest for a couple of days. Training is also allowed for two days in a row according to the scheme:

Monday - chest and synergistic muscles.
Tuesday - legs.
Wednesday and Thursday - rest.
Friday - back and synergistic muscles.

Split to ground

When the body adapts to the 3 day split, it's time to upgrade. Training will continue in a similar pattern, but with an increase in the number of exercises up to 4 for large muscles and up to 2-3 for small ones. Another option is to study in the following way:

Monday: chest muscles and biceps.
Tuesday: quads, hamstrings, calves, and abs.
Friday: back, deltoids and triceps.

In this version of the 3-day split, the deltoid muscles are worked out on the same days when the back and triceps are trained. Early fatigue of the triceps muscles of the shoulders is possible. To prevent this, the deltoid muscles are trained with dumbbell raises, avoiding the bench press. Another option is to do a dumbbell press at the end of the delta workout. In this case, the weight will not be so large. Triceps will warm up before training.

Split on relief

During the drying period, the 3-day split remains the same as when building mass. It is enough to increase the weight of weights and reduce the number of repetitions to 6-8 in one approach. This will allow you to maintain muscle mass while following a reduced calorie diet, which is necessary to get rid of body fat.

After training with weights, you need to switch to cardio training. During this period, the body is set to burn fat - glycogen stores are partially used up. You can do cardio training in the morning on an empty stomach or stick to the following 3-day split program:

Monday: chest and back muscles.
Tuesday: quads, hamstrings, calves, abs.
Friday: arms and shoulders.

To increase the energy intensity of weight training, you need to do supersets, triples and giant sets. Working out the back and chest, you can combine the exercises: do a set of exercises for the back, after a couple of minutes - for the chest. Working weights need to be slightly reduced.

An effective set of exercises for quadriceps, which focuses on different areas of the front surface of the thighs:

Sissy squats.
Leg extension on the simulator.

Within each approach, you need to do 10-12 repetitions of the exercise without interruptions. After 5 minutes, another 3-5 repetitions should be done.

Supersets for working out the hamstrings:

Deadlift on straight legs.
Bending the legs at the knees, lying on the simulator.

1. Bending the legs at the knees, lying on the simulator.

2. The same, standing on the simulator.

3. Step-up (stepping onto the bench with each foot in turn).

Giant set for working out the deltoid muscles:

Mahi hands through the sides with dumbbells, bending over.
The same in the sitting position.
Mahi arms with dumbbells in front of you, sitting.
Dumbbell bench press, sitting.

Supersets are suitable for working out biceps and triceps.

Special training program for girls

Fitness experts recommend that girls load all the muscles in one session, exercising 2-3 times a week. Then it is worth switching to a top-down split according to the same scheme. It is better for girls to start training according to the 3-day split system after a couple of years of regular training. Standard scheme next:

Monday: back, glutes and hamstrings.
Wednesday: chest, arms and shoulders.
Friday: Anterior and posterior thighs, calves, and abdominal muscles.

A 3-day split assumes that the exercises are performed in at least 3 sets of 10-15 sets.

1 workout

Pull-ups.
Pull to the belt, sitting on the simulator.
Dumbbell row to the belt in an inclination, leaning on the bench.

Hips and buttocks:

Deadlift on straight or slightly bent legs.
Reverse hyperextension in a superset with a regular one.
Breeding legs on the simulator.

2 workout

Breeding arms with dumbbells to the sides, lying on an inclined bench.

Deltoids:

Mahi dumbbells through the sides, bending over.
Mahi with dumbbells in front of you.
Dumbbell bench press, sitting.

Triceps and Biceps:

1. Bending the elbows with dumbbells, lying on an incline bench, plus extensions on the upper block.

2. Bending of the arms with a barbell plus extension of the arms from behind the head on the lower block.

3 workout

Anterior and posterior thighs:

Leg extensions at the knees on the simulator in a superset with flexions.
Squats with a barbell on the shoulders.
Leg presses, placing the feet high on the platform of the simulator.
Lunges back with dumbbells.

Rises on socks, standing on the simulator.

1. Leg raises from a hanging position in a superset with twists.

2. Exercise "lumberjack".

3 day split It is no coincidence that it is one of the most common options for a separate training system, as it is optimally suited for both beginners and advanced athletes. Three workouts a week allow you to work out each muscle group qualitatively and fully recover between workouts. Therefore, a three-day training program is often used for both mass and strength gains and weight loss.

Benefits of a 3-Day Split Workout Program

The 3 times a week training program is a bodybuilding classic. Unlike a two-day split, a three-day split allows you to focus more on working out the muscles of the upper body. Training every other day optimally contributes to recovery and avoids overworking the body.

Each muscle group is qualitatively worked out once a week, not counting the indirect load. Such an interval between workouts of one muscle group is optimal for muscle recovery and supercompensation. Therefore, by following a three-day training program, you can successfully achieve your goals, whether it is increasing muscle mass and strength, or losing weight.

There are many options for how to compose a three-day training program. The main thing is to properly distribute muscle groups. As a rule, two muscle groups are worked out in one workout - one large and one small muscle group. For example, on Monday we train the muscles of the legs + shoulders, on Wednesday the pectoral muscles + biceps, and on Friday the muscles of the back + triceps.

In every workout, the hard ones are always done first. basic exercises, which involve a lot of large and small muscles, then lighter and isolating exercises. For example, on a Monday leg and shoulder workout might look like this:

Barbell squat
Leg press lying in the simulator
Leg extensions on the block
Block leg curls
Barbell/Dumbbell Press
Standing barbell row to chest

Training days are separated by 1-2 days of complete rest. Each MG is worked out once a week at the peak of supercompensation, when the muscles have fully recovered and become a little bigger and stronger. In this case, you can progress the load by slightly increasing the working weight or performing 1-2 more repetitions. However, if at the next workout you feel like you haven't recovered yet, then you need to either reduce the volume of the load or increase the rest time between workouts, working through each MG every 8-9 days.

Below are several options for a three-day training program for beginners, advanced athletes and a three-day split for girls. These options are not dogma. You can independently change the exercises, the number of repetitions and approaches, and so on. Any training program can and should be adjusted for yourself, based on the recovery abilities of your body.

THREE-DAY MASS SPLIT FOR ADVANCED

WORKOUT 1 (BACK-CHEST)

Pull-ups with extra weighing 4x8-12
Dumbbell / barbell bench press 4x8-12
Bent over row 3x8-10
Dumbbell press at an angle 3x8-10
Bent over dumbbell row 3x8-10
Breeding dumbbells lying 3x8-10

WORKOUT 2 (SHOULDERS, ARMS)

Bench press / dumbbell sitting 4x8-12
Barbell/dumbbell row to the chest while standing 4x8-12
Close grip bench press 3x8-10
Barbell curls 3x8-10
French press 3x8-10
Hammers with dumbbells 3x8-10

WORKOUT 3 (LEGS, CALVES)

Squats 4x8-12
Deadlift 4x8-12
Leg press 3x8-10
Leg curls 3x8-10
Rise on socks standing 3х12-15
Rise on socks sitting 3х15-20

3-DAY SPLIT FOR BEGINNERS

MONDAY (BACK, BICEPS)

Deadlift 3x6-8
Pull-ups 3x6-12
Bent Over Barbell/Dumbbell Row 3x6-12
Barbell curls 3x6-12
Hammers with dumbbells 3x6-12

WEDNESDAY (CHEST, TRICEPS, PRESS)

Bench press 3x6-8
Incline Dumbbell Press 3x8-12
Breeding dumbbells 3x8-12
Push-ups on uneven bars 3x6-12
French press 3x6-12
Twisting 3x20-30

FRIDAY (LEGS, SHOULDERS)

Squats 3x6-8
Leg press 3x8-12
Rise on socks 3х12-15
Bench press / dumbbell sitting 3x8-12
Barbell pull to the chin 3x8-12
Mahi dumbbells to the sides 3x10-12

THREE DAY SPLIT FOR GIRLS

Men's and women's workouts, as a rule, have several fundamental differences. Firstly, most men want to increase muscle mass and strength, while girls dream of losing weight, pumping up their ass, flattening their stomach, reducing their sides, and so on. That is, girls Special attention focus on working on the so-called "problem areas". Consequently, training for girls will be less intense and will consist mainly of exercises for the most problematic areas of the body, such as the hips and buttocks, and the stomach. Besides, after strength training you can add 20 minutes of cardio or do a cardio workout on a separate day, if possible, of course.

MONDAY (LEGS and BUTTOCKS, PRESS)

Squats 3x12-15
Deadlift on straight legs 3x12-15
Lunges with dumbbells 3x12-15
Leg curls 3x12-15
Twisting on an inclined bench 3-4x20-25

WEDNESDAY (CHEST, TRICEPS)

Push-ups 3 for max.
Incline Dumbbell Press 3x12-15
Breeding dumbbells lying 3x12-15
Extension of arms with a dumbbell from behind the head 3x12-15
Extension of the arms on the block down 3x12-15

FRIDAY (BACK, SHOULDERS)

Thrust of the upper block behind the head 3x12-15
Bent Over Dumbbell Row 3x12-15
Hyperextensions 3x12-15
Dumbbell press up sitting 3x12-15
Lifting dumbbells through the sides 3x12-15

PROGRAM NOTES

Switching to a three-day split should be done after a full body training program or a two-day split. However, it is quite common for beginners to jump straight into the 3-day beginner split. The main thing is not to overdo it with the load in order to avoid overtraining.

On the initial stage it is enough to perform 2-3 sets with small weights for 10-15 repetitions to put correct technique exercises and gradually prepare the muscles for work with large working weights.

When working on mass, trained athletes need to perform exercises with large working weights (75-80% of the maximum), 3-4 sets of 6-12 repetitions.

Rest between sets depends on your goals. When working on mass and strength, rest between sets and exercises for 2-3 minutes. For weight loss, rest between sets should be reduced to 30-60 seconds. Rest no more than 2 minutes between exercises.