Author: Timko Ilya - the ruler of the entire site and fitness trainer | more details >> Rod. 1984 Trained since 1999 Trained since 2007. Author and creator of the site tvoytrener.com. CCM in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category in weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.
Place in the author rating:
out of competition
(become an author) Date: 2015-08-26 Views: 366,852 Rating: 4.7
| All articles by the author >> | Medals articles >> |
Articles are loading...
| Article medals: | more than 100 comments | more than 100 thousand views |
Why medals are given to articles:
| Bronze medal: | |
| 1. The article is in the TOP 100 2. The article has more than 3. The article has more than 100 | |
| Silver medal: | |
| 1. The article is in the TOP 50 2. The article has more than 3. The article has more than 500 | |
| Gold medal: | |
| 1. The article is in the TOP 10 2. The article has more than 1 3. The article has more than 1,000 | |
Goal of the plan:
weight gain
Plan objectives:
1. Increased muscle mass.
2. Increased muscle strength. 3. Strengthening ligaments. Execution methods:
supersets | apart
Duration:
about 4 months.
Why exactly so much >>
The fact is that the body gradually gets used to the same loads. And once you get used to it, the effectiveness of the training decreases. Therefore, it makes sense to do a one-week program (consisting of one week) for 2 months (3 is maximum). Two weeks - 3-4 months. Three weeks - 4 or even 5 months. Read more here.
Difficulty – above average
This complex, as the name suggests, consists of 3 different weeks, which you simply need to alternate. After 3 weeks have passed, we start again from the first week. And so on until you get tired of it. On average, the effective duration of this plan is 4 months.
In the first week, all exercises are done separately. 2 muscle groups per workout. The second week differs from the first in that the weights are taken here more and the number of repetitions is done less. That is, the amount of work decreases, but the weights increase. In addition, there are differences in the exercises. About 1/3.
The third week is performed with supersets for one muscle group. Here the weights are the smallest, since in supersets it is basically impossible to lift maximum weights. And the intensity of training is maximum. That is, we are working on pumping, and not on strength indicators.
A superset is two exercises under one number. For example, do 1 set of barbell squats, then immediately do 1 set of leg extensions in the machine without rest. Then rest for about 2-3 minutes and repeat all over again. And so on until you have done 4 such approaches. Then move on to the next couple of exercises.
Thus, from week to week there is a constant alternation of work on mass (pumping) and work on strength (heavy weights). All this will interfere with the adaptation of your muscles to loads, and therefore contribute to the constant growth of muscle mass.
Select the exercise weight for this program
| Best result so far: | The calculator will show you what weight you need to take. But this does not include exercises on machines, but only with free weights. It is not necessary to complete all exercises. If you specify the weight for fewer repetitions, the result will be more accurate. In exercises with dumbbells, the weight of 1 dumbbell will be indicated, and with a barbell, taking into account the weight of the barbell. | ||
| Squats | kg per | once | |
| Barbell deadlift | kg per | once | |
| Bench press | kg per | once | |
| Standing chest press | kg per | once | |
| Barbell Curl | kg per | once | |
| Push-ups from the floor / from the floor from your knees | once | ||
| Dips/bench push-ups | once | ||
| Straight grip pull-ups | once | ||
Data saved
Data deleted
You did not indicate the purpose of your training
You did not indicate the purpose of your training
Delete exactly?
| YES | NO |
First week (separately with average weights)
Workout 1 (legs and shoulders)
- 8000
- Hanging Leg Raise
| 3x10-12 |
23,275
- Hyperextension
| 3x10-15 |
10,272
- Squats
| 4-6x8-12 |
12,294
- Leg press in the gym
| 4x10-12 |
2,340
- Standing chest press
| 4-5×10-12 |
39,231
- Seated dumbbell press
| 3-4x10-12 |
16,78
- Swing dumbbells to the sides
| 3×10-15 |
40,233
9000
General video
| Total load |
f4zFb23vObQ
Workout 2 (back and chest)
- 8001
- Roman chair crunches
- Barbell deadlift
- Classic bench press
- Dumbbell flyes at an upward angle
- Wide-grip chest pull-ups
- Bent-over barbell row
- Lever traction in the simulator
| 3x12-18 |
83,324
| 4-5×6-10 |
38,273
| 5-6×10-12 |
33,219
| 3×10-15 |
80,222
| 3-4x10-15 |
79,134
| 3-4x10-12 |
59,258
| 3x10-12 |
150,985
9001
General video
| Total load |
4u6gcVQjtoo
Workout 3 (biceps and triceps)
- 8002
- Hyperextension
- Crunches on an inclined bench
- Dips
- French bench press with dumbbells
- Extension of arms from the upper block
- Reverse grip pull-ups
- Hammer dumbbell curls
| 3x10-15 |
100010,272
| 3x12-18 |
1,326
| 4-5x10-15 |
25,240
| 3x10-15 |
103,256
| 3x10-15 |
67,311
| 3-4x10-15 |
26,262
| 3x10-15 |
75,252
9002
General video
| Total load |
uucMVnSkZ5s
Comprehensive training program for three days
Pay attention when doing sets and reps. There is a basic exercise, fatiguing the muscle and two isolated approaches. The target fibers are targeted precisely and precisely.
It should be reminded that you cannot get a beautiful, sculpted figure with just one swing.
Even if you die on the simulator, you won’t get big cans without proper nutrition and proper rest. Share with friends on social media. networks with this training program for three days, maybe they were looking for it and didn’t know which one to choose. Exercise yourself, love sports with Sergei Tyapkin’s blog “Be Always Healthy”. Best regards, Sergei. Did you like the article? Share with your friends
Second week (separately with heavy weights)
Workout 1 (legs and shoulders)
- 1118000
- Leg raises
- Hyperextension
- Squats
- Lunges with a barbell
- Squats in the HAKK-simulator
- Standing chest press
- Seated dumbbell press
| 3x10-12 |
11,327
| 3x8-12 |
200010,272
| 4-6x5-6 |
100012,294
| 3x8-10 |
62,289
| 3-4x6-8 |
66,331
| 4×8-12 |
100039,231
| 4x6-10 |
100016,78
1119000
General video
| Total load |
zJvax4pJ0gI
Workout 2 (back and chest)
- 1118001
- Crunches lying on the floor
- Barbell deadlift
- Classic bench press
- Dumbbell bench press at an upward angle
- Wide-grip chest pull-ups
- Horizontal block thrust
- Pullover with dumbbells lying down
| 3x12-18 |
50,276
| 4-6×4-6 |
100038,273
| 4-5×4-6 |
100033,219
| 4×6-10 |
45,223
| 3-4x6-10 |
100079,134
| 3-4x8-10 |
3,319
| 3x10-15 |
8,267
1119001
General video
| Total load |
H-vXlHTBNAQ
Workout 3 (biceps and triceps)
- 1118002
- Hyperextension
- Crunches on an inclined bench
- Dips
- Bench push-ups from behind
- Close grip bench press
- Reverse grip pull-ups
- Hammer dumbbell curls
- Standing barbell curl
| 3x8-12 |
300010,272
| 3x10-15 |
10001,326
| 4-5x6-8 |
100025,240
| 3-4x10-15 |
48,243
| 4x6-8 |
60,239
| 3-4x6-10 |
100026,262
| 3x8-12 |
100075,252
| 3x8-12 |
19,245
1119002
General video
| Total load |
—0fypFWQFA
Third week (supersets)
Workout 1 (legs and shoulders)
- 2228000
- Squats
- Deadlift on straight legs
- Standing chest press
- Seated dumbbell press
| 4x10-12 |
200012,294
Leg extension in the simulator
| 4x10-15 |
17,332
| 4×8-10 |
90,261
Leg press in the gym
| 4x10-12 |
10002,340
| 4×8-12 |
200039,231
Broaching with a barbell
| 4x10-15 |
9,232
| 3x10-12 |
200016,78
Swing dumbbells to the sides
| 3×10-15 |
200040,233
2229000
General video
| Total load |
CFAFsMJzpQ0
Workout 2 (back and chest)
- 2228001
- Hanging Leg Raise
- Close grip pull-ups
- Wide grip push-ups
- Thrust to the chest from the top. wide grip block
| 3x10-12 |
200023,275
Hyperextension
| 3x10-15 |
400010,1073
| 4×8-12 |
96,263
Lever traction in the simulator
| 4x10-15 |
1000150,985
| 4x10-15 |
21,228
Dumbbell flyes at an upward angle
| 4×10-15 |
100080,222
| 3x10-12 |
82,31
Bent-over dumbbell row
| 3x8-12 |
31,259
2229001
General video
| Total load |
1JAm4uGCYlE
Workout 3 (biceps and triceps)
- 2228002
- Reverse grip pull-ups
- Dips
- French bench press
- Seated wrist extension with barbell
| 4x8-12 |
200026,262
Hammer dumbbell curls
| 4x10-15 |
200075,252
| 4x10-12 |
200025,240
Extension of arms from the upper block
| 4x10-15 |
100067,311
| 3x10-15 |
78,244
Seated Dumbbell Curl at an Angle
| 3x10-15 |
106,250
| 3x10-15 |
88,247
Seated barbell wrist curl
| 3x10-15 |
87,248
2229002
General video
| Total load |
sQEIY_ehUDs
Training program three times a week
1 lesson
| Name | quantity |
| breast | |
| classic bench press | 3X4 - 8X12 |
| angled dumbbell raises | 3X4 - 10x12 |
| moving hands from the upper block in a crossover | 3X4 - 10X12 |
| biceps | |
| standing barbell lift | 3x4 - 8x12 |
| reverse grip barbell lift | 3x4 - 8x10 |
| Scott Bench Curl | 3x4 - 8x10 |
| press | |
| leg raise | 3Х10-12 |
| twisting | 3Х10-12 |
| Side turns with a barbell on your shoulders | 3Х8-10 |
Let's compare the effectiveness of exercises (example). More information can be found in the comparison table on the blog.
breast
| Exercises | Breast | lane delta | triceps | sum |
| classic bench press | 10 | 3 | 6 | 19 |
| angled dumbbell raises | 10 | 3 | 0 | 13 |
| moving hands from the upper block in a crossover | 9 | 0 | 0 | 9 |
Lesson 2
| Name | quantity |
| back | |
| wide grip bent over row | 3x4 - 8x10 |
| Bent-over barbell row with reverse grip | 3x4 - 8x10 |
| overhead pull-down | 3x4 - 10x12 |
| hyperextension | 3 - 10x12 |
| legs | |
| squat with a barbell on the shoulders | 3x4-10X12 |
| flexion, extension while sitting in a machine | 3X4 - 10x12 |
| doing calf raises in a sitting machine | 3X4 - 10X12 |
| press | |
| leg raise | 3x10-12 |
| twisting | 3Х10-12 |
| turns with a barbell on your shoulders | 3x8-10 |
Lesson 3
| Name | quantity |
| shoulders | |
| overhead press | 3x8-10 |
| swing dumbbells to the sides | 3x8-10 |
| swing dumbbells forward alternately | 3Х8-10 |
| triceps | |
| close grip bench press | 3x8-10 |
| French press with dumbbell one arm | 3Х8-10 |
| extension of arms from the upper block | 3Х8-10 |
| press | |
| leg raise | 3x10-12 |
| twisting | 3x10-12 |
| Side turns with a barbell on your shoulders | 3Х8-10 |
I think this plan is just right for advanced bodybuilders. For convincing growth, muscle fibers periodically need to change load plans. Muscles must constantly be under stress. During one trip to the gym, the load is applied to two groups. It seems that little is involved, but there is more time for the concentration of target groups, with high-quality pumping.
