Or in other words, the three-day training program is one of the most popular and common training systems, not only among beginners, but also among advanced athletes. What is a three-day training program or, in other words, a three-day split for mass and how to create a training program yourself?

What is a 3 day split?

3 day split - a separate training system, according to which you divide all the muscles of the body into three separate groups and work out each muscle group, as a rule, once a week. For example, on Monday you train the back and biceps, on Wednesday the chest and triceps, and on Friday the legs and shoulders.

It is thanks to the huge popularity and prevalence of three-day split programs that there are a lot of people in all gyms on Monday, Wednesday and Friday evenings. True, most of them are beginners who practice intuitively, without adhering to a specific training scheme. Of course, this is a road to nowhere, marking time. Therefore, I always say that you need to stick to and keep a training diary.

How to write a three day workout program

There are many options for compiling a three-day split program. Most often, muscle groups are divided according to the “push-pull” principle, working out pulling muscle groups in one workout and pushing muscle groups in another. Legs are usually trained on a separate day.

Some options for a three-day split:

OPTION 1

• BACK-BICEPS
• CHEST-TRICEPS
• LEGS-SHOULDERS

OPTION 2

• BACK-TRICEPS
• CHEST-SHOULDERS
• LEGS-BICEPS

OPTION 3

• BACK-CHEST
• HANDS-SHOULDERS

OPTION 4

• BACK-BICEPS-BACK DELTA
• CHEST-TRICEPS-FRONT DELTA

As I said above, there are many options for compiling a three-day split. Frankly, I like the first option the most. In the first workout, I work out the muscles of the back and biceps. In the second workout, chest muscles and triceps. In the third workout, the muscles of the legs and shoulders. Personally, I prefer this division of muscles by day, although each option has its own disadvantages and advantages.

I see the advantage of this version of the three-day split in that each muscle group is worked out once a week. During a workout, the backs are always included in the work of the biceps, so it makes sense to “finish them off” at the end of the workout. The same goes for pectoral muscles and triceps. After training the legs, I work out the muscles of the shoulders. The fact is that leg training gives a powerful anabolic response, so deltoid muscles get the best incentive to grow.

Three-day split for mass - a classic training program

Monday (BACK, BICEPS)

1. Pull-ups wide grip 3x8-10

2. Deadlift with barbell 3x6-10

3. Pull to the belt in the slope 3x8-10

4. Lifting the bar for biceps 3x8-12

5. Hammers with dumbbells 3x8-10

Wednesday (CHEST, TRICEPS)

1. Bench press 3x8-10

2. Incline Press dumbbells 3x8-12

3. Push-ups on the uneven bars 3x8-12

4. Bench Press narrow grip 3x8-10

5. Twisting on incline bench 3-4x20-30

Friday (LEGS, SHOULDERS)

1. Squats with a barbell 3x8-12

2. Leg press in the simulator 3x8-12

3. Rise on socks 3-4x12-20

4. Bench press sitting 3x8-12

5. Rod pull to the chin 3x8-12

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 has been 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 and contribute to their growth. 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. On the next workout try to complete the required number of sets 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!

There are many complexes for bodybuilders. The most effective are those that are compiled individually for the athlete. However, one of the principles of organizing a lesson remains popular because of its efficiency and rationality. Its essence is that at each training session, as much as possible "to the stop" load only some muscle groups. In the next lesson, also work with full force on others, while the first ones rest and restore the structure. It is recommended to swing according to this scheme with a break of 1 day. Thus, different parts of the body will work as much as possible once a week. The principle of the training program for three days a week. It allows you to quickly achieve the desired result.

Being engaged in a system of three-day loads, it is important to correctly distribute muscle groups by day of the week. should provide the same, uniform load on all parts of the body. For example, you can work according to this scheme: back with biceps, chest with triceps, legs with shoulders. should not be more than an hour and a half.

If a person is focused on the growth of strength, then you should deal with maximum weights and do 4-6 sets with the same number of repetitions. In this case, you can limit yourself to one exercise for each of the muscle groups.

For those who want to increase muscle mass, fewer approaches are recommended: 2-4, but repetitions in each approach should be performed at least 8, and preferably 12. Important: for the development of each muscle group, you need to do 4 to 5 different exercises.

If the relief of the body is at the forefront, then the number of approaches is 4 no more and no less. In each at least 12 repetitions. In this case, it is better to use a maximum of different exercises and supplement them with good cardio loads.

And finally, regardless of the goals, the bodybuilder needs the right, high-quality sports nutrition and special BCAA supplements that supply the body with the amino acids it needs muscle growth. Balanced Complex proper nutrition with a three-day training program will give visible result after 2-3 months.

For men

In the basic version, all exercises of this complex are done in three sets of 8-10 times. However, the figure can be changed depending on the main goal.

Monday

• barbell or dumbbell row, performed in an incline.
• thrust upper block(upper) to the chest or pull-ups.
• thrust of the upper block (upper) with straight arms.
• barbell lifting for biceps training.
• a hammer.

Wednesday

• squats.
• leg flexion, worked out on the simulator.
• leg press.
• chest press, done on the Smith machine.
• swings with dumbbells, performed through the sides.
• swings with dumbbells, done through the sides, and in an inclination.

Friday

• bench press in the prone position.
• crossovers.
• breeding dumbbells in a prone position on an inclined bench.
• bench press with a narrow grip in the prone position.
• extension of the arms, practiced on the upper block.

At the end of each day, you need to provide yourself with cardio loads. It could be Treadmill, biking or swimming.
training programs in gym for three days a week may vary depending on sports needs and preferences. Someone follows basic principle, someone focuses on certain muscles, giving them a whole training day. Exercises should be varied when there is a clear understanding of the desired result.

For women

Women's bodies work a little differently than men's. cannot work “all the way”, so the target load of only specific parts of the body will not give the proper result. However, a three-day program can be effective with a good load on the whole body, if certain muscles are overloaded at each session.
This complex is good for those who are new to bodybuilding. It will help you get rid of excess fat in one and a half to two months, build muscle mass and serve as an excellent springboard to a more advanced stage.
Each exercise should be performed in 3-4 sets, each with 10-15 repetitions.

Monday

• twisting, work on an inclined bench.
• hyperextension.
• leg extension using the simulator in a sitting position.
• push-ups with a wide grip (from the bench).
• Squat with dumbbells (in both hands).
• traction behind the head, performed from the upper block and a wide grip.
• pullover with dumbbells, done lying down.
• leg curls using the simulator in the prone position.

Wednesday

• leg lift up.
• push-ups, done from the bench at the back.
• thrust to the chest, performed from the upper block and a narrow grip.
• bench press with dumbbells (French), in a standing position.
• bringing legs together using a simulator.
• bench press behind the head, performed while standing.
• leg breeding is performed in the simulator.
• lower leg in the simulator or with one leg, in a standing position.

Friday

• hyperextension.
• twisting, done on a simulator or incline bench.
• lunges with dumbbells.
• deadlift.
• squat, performed with a disk behind the head.
• thrust of the horizontal block.
• bench press with dumbbells, in a standing position alternately.
• leg lift, done on an inclined board.

This complex three-day training program in the gym can be repeated for 2 months. After that, it is better to replace some exercises in order to avoid addiction. Because the body, accustomed to certain loads, ceases to develop muscle mass. Try it and share your experience.

• Hanging leg raise.

• Squats with a barbell on the chest.

• Bench press.

• Bent over barbell.

• Squats with a barbell on the shoulders.

• Bench press with a narrow grip.

• Lying leg curl.

• Biceps raise.

• Dumbbell bench press.

• Bent over barbell.

• Deadlift.

• Pull the block to the chest.

This program is well suited for both beginners and returning athletes. power sports after long break. Its main advantage is simplicity.

What is the essence of the training program

The program consists of five exercises:

1. Back squat: 5 sets of 5 reps.

2. Bench press: 5 sets of 5 reps.

3. Deadlift: 1 set of 5 reps.

4. Bench press standing: 5 sets of 5 times.

5. Bent Over Row: 5 sets of 5 reps.

These exercises consist of two workouts:

1. Workout A: squat, bench press, bent over row.
2. Workout B: squat, bench press, deadlift.

You work out three times a week and constantly alternate workouts A and B. Rest at least one day between two workouts.

Here is a sample workout schedule for the week:

1. Monday: workout A.
2. Tuesday: rest.
3. Wednesday: Workout B.
4. Thursday: rest.
5. Friday: Workout A.
6. Saturday and Sunday: rest.

You start the next week with Workout B.

To keep track of your progress and keep track of your progress, you can download the StrongLifts 5x5 app. It has a schedule with exercises that you can customize for yourself. You mark the completed approaches and repetitions right during the workout, after which the rest timer turns on.

Also in the application there is a video with exercise technique, a history of training, and after the first three classes, you can track your progress.

The paid version has a warm-up set chart, a pancake calculator, integration with Google Fit and Health (iOS), the ability to mark sets without unlocking the screen.

What weight to start

If you are already familiar with the exercises and do them with correct technique, pick up Weight Limit, with which you can perform five sets of five repetitions.

If the exercises are new to you or you haven't done them for a long time, start with half of your five-rep maximum or even less:

1. Squats, bench press, standing press: 20 kg (bar bar without plates).
2. Deadlift: 40 kg (hang two 10 kg pancakes on the bar).
3. Bent over row: 30 kg (hang two 5 kg plates on the bar).

In the first weeks, you will be very light, but the weight will increase rapidly. In four weeks, you will be squatting 30 kg more, bench press 15 kg more.

Start back squatting and you can reach 100kg in 12 weeks.

How to increase weight

1. Squats. If you were able to complete five reps on all five sets, next time add 2.5 kg - small pancakes of 1.25 kg on each side. If you can't do five reps, keep using that weight until you can.
2. Bench press, barbell press, bent over row. Men add 2.5 kg, women - 1 kg.
3. Deadlift. Add 5 kg - 2.5 kg on each side. Deadlift engages more muscle so you can add weight faster.

If there are no 1.25 kg pancakes in the gym, buy your own and wear them to workouts.

How to warm up

Avoid doing cardio before your workout: it can tire your leg muscles before squats. three to five minutes brisk walking or a quiet run will suffice.

If you're doing exercises with an empty bar, you don't need warm-up sets because the weight is too light. You can do two sets of five.

As you move up to heavier weights, warm-up sets are a must. They allow you to warm up the target muscles and test your technique.

Perform two warm-up sets of five reps with an empty bar. After that, add 10-20 kg each and perform 2-3 times until you reach your working weight.

Don't rest between warm-up sets. Pause only after them, before starting the set with working weight.

How much rest between sets

At first, because of the light weights, you will not need a long rest. But when the weight starts to increase, it may take longer to recover from the set.

1. 1.5 minutes if you completed the last set without much effort.
2. 3 minutes if you had to try hard to complete the set.
3. 5 minutes if your last rep went to muscle failure.

You can also navigate by your breathing. If during the exercise you have, rest until it is fully restored.

What are the goals and timing of the training program

Plateau: what to do when there is no progress

The first thing to do if you fail to complete the set is to rest longer. Put down the barbell and wait 5 minutes and then try again.

If it didn't work this time, check if there are any errors:

1. They warmed up badly: the lack of warm-up approaches makes you work on cold muscles, and the excess tires them.
2. They did it with bad technique. The wrong rod trajectory increases the risk of failure.
3. Missed a workout. If you don't load your muscles consistently, you won't grow.
4. Did too much cardio or additional exercises which slowed down the recovery.
5. Didn't get enough sleep. Lack of sleep slows recovery.
6. Didn't eat. Lack of nutrients also slows down recovery.

If you can't complete all sets and reps for three workouts in a row, it's worth reducing the weight or the number of sets and reps.

How to reduce the load

You will not be able to add weight all the time, sooner or later the process will stop. If the working weight does not increase for three workouts in a row, reduce the load as follows:

1. Three sets of five reps.
2. Three sets of three reps.
3. One set of three reps and two sets of three reps with -5% of the weight.

You can also reduce the weight to 10% of the worker and add it again, watching the technique and correcting your mistakes.

Why is this training program effective?

There are several factors that make the 5×5 program very effective:

1. Free weights. You have to maintain balance, which additionally loads the muscles.
2. Minimum equipment. All you need is a barbell and a bench, so you can do 5×5 at any gym or garage.
3. Multi-joint exercises. Compound exercises involve more muscles and thus allow you to lift more weight.
4. Easy start. Light weights in the first workouts allow you to test your technique and avoid injury.
5. Intensity. The workouts are hard but short. You finish before you get tired, so you always stay focused.
6. progressive overload. Constant weight gain forces your body to adapt faster. Muscles get bigger, bones and tendons get stronger.
7. Clear plan and confidence. You know what to do in every workout and you know the program is working.
8. Excitement. You are wondering how much weight you can reach, how long you can increase the weight. This adds excitement and makes many challenge themselves.
9. Simplicity. No need to invent, search and select. You master the technique once, and then just add weight.

The program has no gender restrictions. She is suitable for different ages, including for healthy teenagers and people after 40 years.

Of course, not everyone will like this program. For example, if you like variety, five exercises performed every day will quickly bore you. As a result, you will lose motivation and quit training.

If you like consistency and need a clear plan of action, 5 × 5 is perfect for you and will help you achieve good results.

Three day workout program is one of the most popular training schemes, which, unfortunately, is usually used as a very primitive volume-intensive system with a linear progression loads. In fact, a three-day training program allows you to use both macro and micro cycle-li-ro-wa-nie, since three workouts per week is the minimum that is not-about-ho- dim for accumulation of free creatine. In fact, such an organization of a tri-no-ro-voch-no-go process allows you to eat a fish and not choke on a bone. During the power-lo-in-go-pe-ri-o-yes, the athlete has enough time to restore the energy systems between tre-ni-ditch -ka-mi, and during the recovery-but-vi-tel-no-th training, the muscles get a moderate load that does not overload the muscles, but stimulates-mu-li- ru-yu-schyu me-ta-bo-lizm of white structures.

Three-day training program, for example, is used in scheme for na-chi-na-yu-shche-go , the quality of which is confirmed by practice. But, of course, if you train every day, dividing your workouts into several days, then this will give a greater result than you don’t do the same exercises. for one six-ti-de-sya-ti-mi-nut-ny cycle. If you need to do half a thread of 4 exercises per workout, then it is much more effective to do half a thread of 2 exercises on one day and 2 on another than to do all 4 at once. This is due to the mountainous background and the mental state of the athlete, and a number of other factors, but, since yes, not everyone can afford tre-no-ro-vat-sya daily, but even 2 times a day, we affirm that the three-day program is an op-ti-small solution nie for pain-shin-stva lu-bi-te-lei fit-not-sa.

Fundamentals of the three-day program

Food: should correspond to the training phase, because if we are talking about a power pen-ri-o-de, then the emphasis should be on carbohydrates, if we are talking about a volumetric-power pen-ri-o-de, then Yes, you need to increase the amount of protein in your diet. You can read more about or-ga-ni-za-qi-her ra-qi-o-na pi-ta-niya in the article on male di-e-te , but you should take into account that the three-time training program under-ra-zu-me-va-et gains muscle mass, so the calorie balance should be pro-fi-cit. One-but-time-men-but losing weight and gaining mass will not work! But, since pe-ri-od po-hu-de-nia is also pre-po-la-ha-et use strength training, then in the case when this program is included in the complex system of losing weight, the calorie balance can also be from-ri-tsa-tel-nym.

Mode: this is an essential component of any training program, since the absence of a regimen leads to a lack of progress, and without progress, sports, at best, are a physical culture swarm. The regimen implies regular visits to the tre-na-zher-no-go hall, regular sleep in sufficient quantities, constant observance of ra-qi-o-on pi-ta-nia and the absence of bad habits. If we group-pi-ro-vat all processes, then we will get two main groups: tre-ni-ro-voch-nye and re-stand-but-vi-tel-ny. Tre-no-ro-voch-nye and re-sta-but-vi-tel-nye processes should be mutually-and-mo-connected-for-us and mutually-and-mo-ob- us-lov-le-ny. Re-gu-lyar-but tre-ni-ru-e-tes? Great, but you also need to sleep regularly, eat and wake up. Is it possible to get the prog-res-sa in a different way? No, it won't work!

Strength three-day scheme

Military bench press - 4 sets of 6 reps
Barbell Squats – 6 sets of 4 reps
Power Press – 4 sets of 6 reps and 2 sets of 4 reps
Deadlift – 4 sets of 6 reps
Bent Over Row – 6 sets of 6 reps

Notes* this scheme can be used without cycling within the weekly cycle, when the athlete conducts a full workout three times a week; you can turn on the cycle-whether-ro-wa-ning if your results are already high enough, for example, you can do 1 tre-ni-ditch with 100% weights, the second with 75%, and third with 50%; rest between-du sub-ho-da-mi 2 minutes, definitely good warm up ; during this period, coal-le-water-dy can compose, if necessary, up to 80% of the total calorie intake; re-ko-men-du-et-xia to use creatine ; the duration of the phase is 1-2 months according to self-feeling.

Volumetric three-day program

Workout #1
Barbell Squats – 4 sets of 8 reps
Bench press - 4 sets of 8 reps
Bent Over Row – 6 sets of 6 reps
Seated Dumbbell Press - 3 sets of 10 reps
superset :
California bench press - 4 sets of 10 reps