How to exercise in the gym: a complete training program for girls for 3 days

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.

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(become an author) Date: 2015-10-05 Views: 304,025 Rating: 5.0

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Goal of the plan:

relief or weight loss

Plan objectives:

1. Fat burning 2. Detailed muscle development 3. Development of strength endurance
Methods of execution:

in a circle | supersets

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 – very hard

This complex probably includes the most exercises compared to my other complexes. You will do about 60 different exercises over 3 different weeks. Each week - 4 workouts. So you will have 12 different workouts. In short, don't get bored.

You do these three weeks one after another. Then, when the circle is completed, repeat everything again. And you can train like this for about 4 months. The effectiveness of this set of exercises lasts approximately this long.

You will train your legs, buttocks, back and abs 2 times a week. Chest, shoulders and arms – once a week. The muscle groups by day of the week are divided equally in different weeks. But the principle of training is changing.

In the first week you will do only strength exercises (cardio in the beginning does not count). Moreover, you will do them in supersets. A superset is two exercises under one number. For example: do squats with a barbell one set. Then, immediately without rest, do one set of walking lunges. Then rest for 2 minutes. Then you repeat everything again. And so on until you have completed the required number of such approaches (in this example - 4). Then move on to the next couple of exercises.

In the second week, you also do supersets + cardio at the end of each workout. The number of approaches here is already 3, since cardio is included in the training. So the second week is more intense than the first.

The third week you do circuit training + cardio. This means that you do all 8 exercises without rest, one after another, one set of each exercise. Then rest for 3-5 minutes and repeat the circle again. And so on until you have made 4 such circles. Finish each workout with some cardio work. This week the intensity is at its highest.

Select the exercise weight for this program

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Program description

Three-day split for men in the gym

A three-day split is working two muscle groups in each workout.

Three workouts per week is the optimal amount for amateurs, which allows you to effectively work out each muscle with a high load.

This program is not suitable for beginners. You should switch to a three-day split after several months of fullbadi training. Fulbadi will help adapt your muscles to more intense exercise and improve your muscle-brain connection.

Who is the split suitable for?

Split training involves detailed work on each part of the body and is designed for advanced athletes. For a beginner, it will simply be too difficult to work on one or two body parts for 30-40 minutes.

For girls who have recently started visiting the gym, a circuit training program is better suited. After a few months, the body will adapt to the stress and it will be possible to move to the next level. Training based on the principle of separating muscle groups requires sufficient preparation and the ability to perform basic exercises.

Split is not suitable for those who often have to skip workouts and are not ready to work out according to a specific schedule. Discipline and strict adherence to frequency are important here.

Regardless of your level of preparation and schedule, you need to choose a specific training program individually. It's better to spend some time experimenting and finding what really suits you. You can try the circuit principle and try splits. This way you will decide which training method is right for you.

Many people find it difficult to choose a training system for themselves. If difficulties arise, you can contact a coach who develops programs for girls. It is quite possible that you will like the program with split elements the most.

Training program

Characteristics of the training program

Training program

You take full responsibility for health and safety, correct exercise technique, and load dosing by practicing this program on your own.

Features of split training for girls, example program

Split translated from English means “to divide.” The essence of split training is that at one time you do not work all the muscles of the body, but only 1-2 or 3 zones. That is, you train muscle groups separately throughout the week. For example, on the first day - biceps and back, on the second - legs, abs and shoulders, on the third - chest and triceps. Other grouping options are also possible.

How to increase the load?

Progression of loads is a mandatory factor for increasing strength and muscle growth. Over time, your muscles adapt to the load, so it becomes insufficient. You need to increase the weight and use other progression techniques.

Load progression chart

For example, in the first week you squatted 60 kg for 12 reps, in the second week you can add 5 kg and do 8 reps. The increase should be such as to fit within the given repetition range.

You can read more about the progression of loads in the corresponding article.

Read the article about load progression

Main part

To begin with, here are the general principles of doing the exercises.

• To tone muscles and maintain shape for each part of the body, it is enough to do 3-4 exercises of 12-15 repetitions in 3 sets. Choose a medium weight to feel the load. Rest between sets is 40–60 seconds, and between exercises – 1.5 minutes.
• For girls who are working on body definition and losing weight, it is recommended to work with small weights with a higher number of repetitions (15–20, in some exercises can be increased to 20–25). In this case, the pace should be kept slightly above average, and the rest between exercises should be reduced if possible.
• When working on mass, on the contrary, you need to increase the working weight to close to the maximum (for beginners to slightly above average), reducing the number of repetitions to 8–12. You should rest 60–90 seconds between sets and 2.5 minutes when changing exercises.

Whatever your training goals, proper technique plays a huge role. Improper execution of movements is not only ineffective, but also dangerous, especially when working with weights.

The cycle phase is important in girls’ training. At the beginning of the month, you can increase the load, try new exercises and devote more time to aerobic exercise. In the second half of the cycle, it is worth giving the body a rest from intense exercise and, if you feel unwell, reduce weight or reduce repetitions.

Training diary for the program

A training diary is a notepad or application where you enter training data: what exercises you did, how many approaches, repetitions, what weight was used, etc.

A training diary will help you track your progress

If you keep a training diary, you will know exactly how many sets and reps to do in your next workout. This will make it easier to track progress and allow you to intelligently plan the progression of loads.

If you don’t lead, you will have to store all the training parameters in your mind. This is difficult to remember, so you won't know for sure whether you completed more than the previous workout.

Learn how to properly keep a training diary

Training system

A classic set of workouts 3 times a week is usually a split training: each time you work not the whole body, but part of the muscle groups. Then you won't be loading the same muscles too often, as happens with constant circuit training, and you'll get all the benefits of supercompensation.

The most common schedules are Monday-Wednesday-Friday/Saturday or Tuesday-Thursday-Saturday/Sunday. This type of training is often offered for women^

Day 1 – lower body (hips, buttocks, abs

Day 2 – top (back, chest)

Day 3 - mixed (legs, shoulders).

“It is important not only what kind of exercise you do, but also how you perform it,” says Ekaterina Demidova. — In the gym, try to always perform the exercise in front of a mirror to control the movements. If you have any doubts about the correctness of the technique, contact the trainer on duty with a question, he will always find a couple of minutes to help you.”

Choose the load according to your level of training and always listen to how you feel during and after training. And, of course, it is always important to have a workout plan in order to make it truly effective. You need to know: what exercises you will do, how many sets and repetitions you will do and with what weight you will do it. Don't forget that with any workout you need to maintain a certain heart rate so that it is effective and your heart is not overloaded. Usually we work in 3-4 pulse zones.

Answers to frequently asked questions about the program

• Why is there so little exercise? This amount of exercise is quite enough. The exercises are selected in such a way as to fully work out each muscle group. Adding other exercises will not help much, since they are all anatomically similar to those presented in the program.
• How long to train with this program?
  You can study in this program for several years. It is often said that muscles “get used” to the same exercises, so they need to be “surprised” with new ones. This is a myth, since constant progression of loads, and not changing exercises, will help “surprise” the muscles.

Building a lesson

Any workout can be broken down into components. This is a warm-up, a working part and a post-workout cool-down. Also below is an example of a three-day split program.

Warm-up

Even if you train one or two zones, you need to warm up your whole body before exercise. Warm up for 5-7 minutes. You can work out on a cardio machine or perform a standard joint warm-up, which many remember from school physical education lessons (circular rotations with arms and legs, head turns, mill, squats, etc.).

Main part

To begin with, here are the general principles of doing the exercises.

• To tone muscles and maintain shape for each part of the body, it is enough to do 3-4 exercises of 12-15 repetitions in 3 sets. Choose a medium weight to feel the load. Rest between sets is 40–60 seconds, and between exercises – 1.5 minutes.
• For girls who are working on body definition and losing weight, it is recommended to work with small weights with a higher number of repetitions (15–20, in some exercises can be increased to 20–25). In this case, the pace should be kept slightly above average, and the rest between exercises should be reduced if possible.
• When working on mass, on the contrary, you need to increase the working weight to close to the maximum (for beginners to slightly above average), reducing the number of repetitions to 8–12. You should rest 60–90 seconds between sets and 2.5 minutes when changing exercises.

Whatever your training goals, proper technique plays a huge role. Improper execution of movements is not only ineffective, but also dangerous, especially when working with weights.

The cycle phase is important in girls’ training. At the beginning of the month, you can increase the load, try new exercises and devote more time to aerobic exercise. In the second half of the cycle, it is worth giving the body a rest from intense exercise and, if you feel unwell, reduce weight or reduce repetitions.

Example program

The following program is provided as an example. You can make changes to it in accordance with your individual characteristics - work schedule, favorite exercises and level of training.

Day 1: legs/buttocks and abs

1. Squats with a barbell or bodybar (for beginners). Wide stance of the legs, toes pointing diagonally.
2. Lunges with dumbbells.
3. Romanian style deadlift (Romanian deadlift).
4. Calf raises in a machine or with dumbbells.
5. Hanging leg raises for abs. Perform as many repetitions per set as you can.
6. Twisting the body on an incline bench.
7. Plank. Try to increase the time spent in the plank pose from 30 seconds to 2 minutes per approach.

Day 2: back and biceps

1. Pull-ups. If you can’t do a single pull-up, use negative reps. That is, you rise to the top point by standing on a pedestal or bench, and from there you slowly lower your body using the muscles of your back and arms. Do as many repetitions as you can.
2. Pull of the upper block behind the head.
3. Barbell row to the stomach.
4. Row a dumbbell to the waist with each hand alternately. We count the number of repetitions and approaches for each hand.
5. Hyperextension.
6. Curling arms with dumbbells for biceps.