How to make a training program in the gym. How to create your own workout program
Hi all. Another release of a blog article without lies and falsehood, bodybuilding in its purest form!
How to draw up a training program?
Today, as you probably guessed, we are talking about how to properly draw up a training program. I advise you to take this article very seriously and carefully!
For the one who masters it (reads it) - 50% of the questions related to bodybuilding will disappear.
Very often, when beginners come to the gym and start exercising, they jump from one to another, thereby preventing their body from feeling the pros or cons of a particular program. In order not to stagnate in one place, you need to make a training plan and constantly follow, otherwise you simply will not understand whether it is effective for you or not.
Well, how do personal trainers program? Usually, every newcomer who comes to the gym, when he just starts exercising, wants to believe in some secret training methods and a miracle program, some magic pills, they say, you drink proteins - a chemist. This is complete nonsense, if you really want to achieve a result you will have to work hard on yourself.
Training programs and the trainers who make them up
Usually, trainers write the same programs for all beginners with slight adjustments to their taste. For example: if a skinny, novice teenager comes up, he may throw out some dangerous exercises. You ask how it is, gives everyone the same thing? Is it bad?
In fact, if the coach is qualified and has his own ideas about training, he will give almost the SAME to all his clients. For it is simply NOT POSSIBLE to create an ideal personal program for you the first time! Let's hope that the coach does not write complete nonsense. For example, a thin teenager came to the gym to gain muscle mass, and the coach made him do 30-40 repetitions and rest for 5 minutes at the same time.
In short, our main task in compiling a training program is to choose the right direction, and subsequently correct this direction for ourselves. Therefore, any program, even the most idiotic one, is still better than its absence (these are the so-called chaotic workouts).
How often should you exercise?
How often do you train or train specific muscle groups? We have:
- big muscles ( Legs, Back, Chest).
- small muscles ( biceps, triceps, delts, calves).
big muscles recover much longer than the latter, as you already understood because of their size. In other words, large muscles may need one more day of rest than small ones.
The next important thingis the volume that you completed during the workout. The longer and harder you train a muscle, the more time it takes to rest.
The next one is just as important:your fitness. The longer you train, the more on the one hand you are adapted to carry the load and recover faster. On the other hand, the more muscles you have, the more time they need to recover. Here is such a paradox.
If you think about it that way, each coach has his own thoughts about the frequency of rest between workouts. My opinion is that beginners can train often enough at moderate intensity in order to get used to the loads and teach the muscles to contract with higher efficiency ( efficiency is the brain-muscle connection for a beginner still does not work as efficiently as for an experienced bodybuilder), in addition, beginners have rather small muscles and they will recover faster than the pro athlete.
CONCLUSION: for beginners, 2-4 days are enough between workouts of one muscle group.
How long should the workout be?
The workout should last 45-60 minutes, of course, if you are straight (that is, do not use AAS). Why exactly 45-60min? Training is a monstrous stress for our hormonal system and the body as a whole. Training is the release of cortisol and other catabolics. Otherwise Speaking of which, if you delay the time of their release, then recovery from this stress will slow down due to a slowdown in the release of anabolic hormones, in particular testosterone. Accordingly, if you inject artificial hormones, you can train longer, because. it does not apply to you.
How much rest do you need between sets?
Usually in bodybuilding, on theory, rest between sets is advised to take one minute. If then in powerlifting you need to rest for 3 minutes or more. In our case, in bodybuilding, muscles grow most of all from volumetric work with medium weights. So rest 1 max 2 minutes(if you are working on a mass of 6-12 repetitions) this will be quite enough to complete 5-6 exercises per workout to meet the 40-45 minutes.
What to train with what and how to make a split?
You can train the whole body in a workout, or you can split muscle groups on different days (split). means to split and as a rule it is more advanced and progressive, because it allows you to work more concentratedly on each muscle.
In this section, there will be 2 rules for the training split:
- If you are a beginner, then you need to split the body less on different days.
- If you are already an experienced athlete and you have more muscle, the more training days you can do in your complex.
Now about these two rules. The basic idea is that the more muscle and fitness you have, the more training days will benefit your body. If you are a skinny teenager, your split for example on Monday worked out the whole body at a time, took a rest on Tuesday.
If you have some kind of preparation, then you can do a split on your body, for example, most often they train 3 times a week (Monday, Wednesday, Friday). Regarding training which muscle groups can be trained together, it is very important to consider recovery and the fact that many muscles are used indirectly when training other muscle groups. This can affect recovery, and this in turn can affect performance. In addition, some muscle groups require a harder and longer workout than other muscle groups. Let's look at what muscle groups exist.
There are so-called PUSHING AND PULLING MUSCLE GROUPS :
- pushing — Chest, Triceps, Deltas
- pulling — it's back, biceps, legs
For example: if you have trained your biceps and then want to train your back, this is a very bad idea, because the biceps and back are a pulling group, in addition, our biceps are weaker than the back. And if you tire your biceps, you won’t be able to properly train your back. That's it. Another thing is if you train your back first, and then your biceps, it will be reasonable.
The main rule here is:when you train a bunch of muscles, always start with the larger muscle groups.
For example: First the back, then the biceps or first the chest, and then the triceps, etc.
This is a very important point:large at the beginning of the workout, and small after.
What if I have multiple muscle groups in my workout?
Combining several large muscle groups in one workout is not recommended.
It is better to combine one large group with several smaller ones than, for example, chest and legs or back and legs. This is too heavy a load (will limit your ability to properly train each group) and besides, you will have to drive blood from the upper body to the lower, which is not desirable because it will load your circulatory system.
An exception can be made for training the Back and Chest on the same day, because. they are antagonistic muscles.
What are antagonists? Many muscles perform opposite movements. the chest pushes the arms, and the latissimus dorsi pulls them, the biceps flexes the arm, and the triceps unbends it, etc. these are the so-called opposite muscles - antagonists.
Very often it makes sense to train them together. Because when you, for example: do biceps curls, your triceps are also passively included in the work and are also stretched, in addition, the pumping effect is very pronounced, because. the blood isn't going anywhere.
About NOG. The legs are the STRONGEST AND BIGGEST muscle group in the human body. If you are moving to more advanced splits it is a good idea to include a separate day for leg training.
- BEST SPLIT - Antagonists: Chest, Back - Deltas, Arms - Legs, 3 times a week.
- Advanced split: Legs - Back - Chest - Delta - Arms, 5 times a week.
As for rest, it's simple if you're not progressing, then you're either training too often or too infrequently. More often than not, people will load their split of 7-8 exercises, 5 sets, etc. with not enough rest days. If you feel like you need a day off, it's best to do so.
HOW TO CHOOSE EXERCISES IN YOUR TRAINING SPLIT?
Everything is simple here. If you want big muscles, big muscle mass then do only BASE. What is I advise you to read separately by clicking on the link.
Briefly, the base — These are those exercises that include several muscle groups at once. Forget about isolated exercises and simulators in general, this is nonsense, they do not give growth at all. These things are designed for beauty and to attract new clients to the gym, not for the growth of large muscles.
Therefore, if you want mass (BIG JUICY MUSCLES THEN YOUR GOAL IS HARD WORK WITH BAR AND DUMBBELLS).
What is the sequence of exercises in a split?
There are two very important rules. From hard to easy, and from bigger to smaller.
The more joints involved in an exercise, the earlier it needs to be performed (BASE).
For example: we train the chest, that is, we start with the BAMBLE PRESSES and end up with an easier formative one, for example, wiring or a Crossover. If these are legs, then first squat and only then extension. But here, too, there is one rule, for example, I have problems with my knees, I cannot do a squat as the first exercise, for this I set the leg extension while sitting and do preliminary fatigue, that is, I do it 20-30 times with maximum weight. I think you get the point.
For most, start with HARDER AND HARDER exercises and end with easy (isolation exercises).
How many reps per working set?
This is a very long topic, in which I will not write very much. In short, I will say that if your goal is mass, it will most effectively perform 6-12 repetitions.
It doesn't matter at all, BECAUSE best growth seen if you reach positive failure within 10-30 seconds of starting the exercise, and an interval of 6-12 repetitions allows you to settle into this interval.
In conclusion, I want to say that individual training programs are very good. But in order to make it approximately, you need to know a lot about a particular person (his lifestyle, heredity, physical condition, etc.).
And who knows this better than you? The answer is obvious - you yourself. Therefore, I advise you to be patient, start, and then make an analysis of your achievements and programs - this is the most The best way create the perfect personal training program.
Sports nutrition in bodybuilding
P.S. In the same section, I decided to highlight a separate topic about sports nutrition, because most beginners believe in miracle pills that will get them pumped up. I assure you it is not. They serve only as additions to the usual high-grade food. That's why they are called additives, it's logical. Moreover, from the very beginning you should know that sports nutrition is not chemistry. This is ordinary food. Simply the main advantage of sports nutrition is that it is extremely convenient in terms of preparation and absorption, unlike regular food.
In bodybuilding, there are such types of supplements as:
- Protein (protein)
- amino acids
- gainers, energy drinks
- vitamins and minerals
- fat burners
- creatine
- prohormones
Each of them is effective in its own way, if you wish (if necessary), you can buy sports nutrition for your needs. I advise you to read more about sports nutrition. Therefore, do not wind yourself up, train and eat right and success will not keep you waiting.
Sincerely, administrator.
So, you want to learn how to create your own workout plan. There are many various types, variations and limitless types of workouts that can be created. There is no limit to this business, and only your imagination can keep you from creating your own ideal mode. This guide has been created to give you the basics to create your own training programs.
CHIVV - Basic principles of drawing up a training program
Let's start with what is needed to draw up a Bodybuilding training program. It doesn't matter if you are creating a training program for a set of muscle mass, burning fat or just to keep yourself in good shape - all of them must comply with the CHIV principles. This abbreviation hides 4 magic words: FREQUENCY, INTENSITY, TYPE, TIME. And you need everything if you want to have a solid foundation for your training plan. The following is short review each of them and which will be encountered throughout the guide.
FREQUENCY: The most obvious of the principles, determining how often you will train and how often you will perform this or that exercise. It is very important not to violate this principle by doing too much too quickly.
INTENSITY: This principle explains how intense your workouts will be. Will you create a program based on a workout with short breaks? Or will it be training with large periods recreation? Maybe it will be a training with a lot of sets and repetitions? It is the intensity that determines your results, therefore, it is necessary to set appropriate goals.
TYPE : Training programs can be drawn up different ways, but their KIND should be completely subjective. This will be determined by your own desires and addictions. Which physical activity Do you want to practice? Examples might be: powerlifting, strength training, cardio training, or swimming and cycling. Even in the last two examples, the same principles apply as in Bodybuilding. Find your passion, as your success rates and results will be very high with physical activity which you enjoy.
TIME: How long will your workout be? What about rest periods and work sets? Time explains what actually follows from its name. This, in turn, is directly related to intensity. For example, a short rest period between sets increases the intensity. You may find yourself busy man, which means short workout programs with quick rest periods.
Starting to create a training program
By this point, you should already have decided in which direction to move in order to start compiling your own training program. Most people mentally create an image of how they will look. Perhaps your goal is only to maintain healthy lifestyle life, so you do not need to worry about your physique. Below I will discuss some general principles for the two most common goals in bodybuilding - building muscle and burning fat. This will be done based on the CHIV principles that have been described above.
Goal - Building muscle
Frequency: The most important thing here is to visit the gym at least 3 times a week. I would even suggest doing it 5 times a week. Naturally, exercising every day is stupid, as this will quickly lead to overtraining. And remember - you do not grow in gym and during the recovery period.
Intensity : Most effective method building muscle mass is about keeping the intensity slightly above average. How to measure intensity? To rate your intensity level, use a scale of 1 to 10 (directly while exercising), with 1 being absolutely idle and 10 being the hardest and most intense workout you've ever experienced. So, stick to a 6-ke or a little higher. Another way to calculate the intensity is described.
Kind: If the goal is to build muscle, then bodybuilding is the best candidate. Your training should include pumping no more than 2-3 muscle groups, 3-4 sets and 8-12 reps per exercise.
Time: Workouts should last no more than 1 hour. The best option would be a duration of 45 minutes. Of course, someone can achieve excellent results by exercising less, and someone by exercising more. It all depends on .
Goal - Fat Burning
If you want to lose weight and push your body to burn fat, you will get the most bang for your buck by putting together a training program like this:
Frequency : Train at least 3 days a week, 5-6 training days will be the best option. And try to alternate workouts. For example, give strength training 2-3 days a week, and take a place between strength sessions for cardio. Thus, burning fat and strengthening your muscles in different days, You will be able to avoid overtraining.
Intensity: You may have heard that low-intensity cardio exercises are the most effective. But you can get rid of much more calories by including interval cardio loads in your program. First, do 2 minutes of low-intensity exercise, such as on a low-resistance bike, then 30 seconds of high intensity on the same high-resistance bike. This will keep your metabolism higher for several hours after your workout. On a scale of 1 to 10, try 3-4 on a low intensity interval and 8-10 on a high intensity interval. Total time workouts up to 30-45 minutes.
View : Many fit for weight loss various kinds physical activity. Swimming, running, cycling, football, basketball, rowing are great cardio activities that will help diversify your strength training.
Time: Try to spend no more than 1 hour in the gym during strength training and 15 to 30 seconds of rest between sets. Do 15-45 minutes of cardio.
Example of a training program
Here is a great example of a versatile workout that includes strength and cardio for both muscle building and fat burning purposes.
Monday - chest/triceps
- shangi bench press
- Dumbbell bench press
- Breeding dumbbells lying
- Push-ups on the uneven bars
- Extension of arms on the block
Tuesday - legs
- Squats
- Lunges with dumbbells
- leg press
- Rises on socks
Wednesday - Depending on the state of health and the level of muscle pain - a day of rest or cardio load.
Thursday - shoulders/trapezium/abs/lower back
- Lifting dumbbells to the sides
- Lifting dumbbells in front of you
- Shrugs with dumbbells
- hyperextension
- Raising the body on an incline bench
- Incline leg raise
Friday - Depending on the state of health and the level of muscle pain - a day of rest or cardio load.
Saturday - back/biceps
- Bent over row
- Pulldown on the block with a wide grip
- Pulldown on the block with a narrow grip
- Bending the arms with a barbell
- Bending one arm with a dumbbell on the Scott bench
Sunday - Again, if you have the strength and do not experience muscle pain, then dedicate this day to cardio activities. Otherwise, take a day off.
The number of working approaches is no more than three, 8-12 repetitions in each exercise and 30-45 seconds of rest between sets.
If you want to create the perfect workout that fits your goals, daily routine, and training experience, then you should read this article.
Creating a training program can be challenging task. And there are a number of reasons for that.
There are many variables to consider: personality, goals, daily routine, lifestyle, preferences, years of practice, etc.
There are many points of view as to what is best for building muscle and strength, losing fat, and improving athletic performance. And many of these opinions contradict each other. No wonder, then, that gyms everywhere are full of people who follow all sorts of weird and ineffective programs.
Fortunately, however, you don't need a degree in biomechanics and several thousand hours of training experience to create an effective workout.
In fact, you only need to know and apply relatively a large number of principles to get the most out of regular exercise.
Of all the knowledge about diet and exercise, 20% will bring 80% of the results.
And therefore it makes no sense to discuss all the existing splits and methods. Too much information often leads to "analysis inaction".
Consider the options that work best for most people and daily routines.
An effective training program usually meets the following criteria:
- Includes 3 to 6 workouts per week.
- Each session lasts from 25 to 75 minutes.
- Includes both strength and cardio workouts.
So if you have 4-6 hours a week to train, you are in the game.
If time is tight, try 2-day and 1-day muscle maintenance programs with minimal exercise.
So, let's look at a few time-tested programs that will help you achieve your goal.
3-day training programs
Push-pull program
It has existed for a very long time and does not lose its relevance due to its simplicity and efficiency.
Here's what it looks like:
- Day 1 - push. On this day, train the chest, shoulders and triceps.
- Day 2 - pull. On this day, train your back and biceps.
- Day 3 - legs. I think you know what that means.
As far as weekly planning goes, it's best to set one rest day between gym sessions, like this:
Monday - push, Wednesday - pull, Friday - legs
Or two days of rest between training and leg exercises, for example:
Monday - push, Tuesday - pull, Friday - legs
The picture is clickable
If you use this last chart, your legs will be fresher on Friday as "lift day" involves heavy deadlifts that work your hips.
(It is worth noting that this problem of hamstring soreness is most relevant for beginners because they experience more pronounced muscle pain than intermediate or advanced athletes.)
Chest and triceps, back and biceps, legs and shoulders (3-day split)
It is a popular program that has stood the test of time.
- Day 1 - chest and triceps. The triceps are heavily involved in chest training, so it makes sense to train them directly.
- Day 2 - back and biceps. The combination of back and biceps is a mirror image of the chest and triceps, so they are usually combined.
- Day 3 - legs and shoulders. Obviously, these muscle groups are completely unrelated to each other, but that's what's left, so they come together. And they complete the class schedule.
The picture is clickable
What is the best 3 day schedule?
It depends on personal preference and training experience.
If you feel that you need to add in the chest and shoulders, then better fit schedule with a separate day for chest and triceps. and shoulders separately allows you to train more intensively, which allows you to maximize the progression of the load.
4 day class schedule
- Day 1 - chest and triceps. This is the same as in the 3-day program.
- Day 2 - back and biceps.
- Day 3 - shoulders. The shoulders get their day, which helps give them the extra work they need to grow proportionally.
- Day 4 - legs. Leg training is by far the most difficult and most exhausting, so it has its own day.
The frequency of loading is a serious controversy these days, and opinions are very different.
The meaning is this:
Regardless of the frequency of training, you can train the muscles until the load becomes counterproductive.
That is, you can force the muscles to perform a certain number of repetitions each week before the body loses its ability to recover. Whether you do one workout for a muscle group a week or five, it can only handle a certain amount of load before it enters the state.
It is unlikely that anyone will argue about this. But there's a lot of debate about when is the best time to do these weekly reps: in one workout, or divided into two, three, or more?
Full muscle training 2 or 3 times a week is currently more popular, but that doesn't necessarily mean it's better.
When you train each muscle group once a week, with enough repetitions, you can achieve impressive results.
Well-planned division into parts of the body, most suitable for advanced, experienced athletes, as it allows you to maximize the load on each muscle group. When training the same muscle group 2 or 3 times a week, it becomes necessary to combine it with a load on other muscle groups. From this, training becomes harder and it is impossible to give the maximum load (the progression stops). This also applies to
For example, if you squat with a barbell and then do a deadlift, then the performance will be significantly worse than when doing these heavy exercises on different days.
Another argument against is that most of us are very limited in time (work, family, social obligations).
5 day training program
- Day 1 - chest
- Day 2 - back
- Day 3 - hands
- Day 4 - Shoulders
- Day 5 - legs
Each session takes about 45 minutes, each muscle group gets maximum stimulation, the muscles and central nervous system get plenty of time to recover, and it fits into most people's schedule (Monday to Friday with weekends off).
The 5-day schedule gives you the opportunity to add extra sets to lagging muscle groups.
For example, guys complain about insufficient chest growth, so they can add 3 sets of incline bench press to day #4, (do it before shoulder training).
For muscle growth and strength
It is most effective to do three 25-minute HIIT sessions per week, in addition to strength training.
Cardio can be done daily strength training or on the weekend. But don't forget to take at least one full day off for general recovery.
For burning fat and preserving muscles
If you are satisfied with your muscles, and just want to drive excess fat, a 3-day training program is best. Just add three 25-minute HIIT per week, but don't forget 1 day of complete rest.
Main conclusions
Drawing up a training program requires thinking and some calculations, but the result is worth it. You save a lot of time and energy, focus on what works best for your body, and enjoy the process. Don't forget the feeling of satisfaction. In fact, even if you are doing the worst program in the world, you will eventually reach a point where you are satisfied with the result. The goal of a good program is to get there faster!
So, now you know everything you need to compile! Put this knowledge to good use, and if you have any questions, ask in the comments below!
Good luck!
Build strong, lean muscles and shed belly and flank fat to achieve fundamental changes in his physical form in record time with this men's gym workout and nutrition plan.
How much can you change your body in four weeks? Stronger than you think, if you have three things: good system workouts, sound dietary rules, and the right attitude to follow them with focus and purpose.
The proposed four-week plan was designed to gain mass in a way that constantly challenges your body and pushes it beyond your comfort zone while shaping your abs and hips. In this case, your body has no choice but to build new muscle mass and burn fat, radically transforming your body. That is why each week of the program contains its own little tricks: these changes will "puzzle" your body, and make it change.
Totally modifying your body in four weeks is difficult, but possible. Start slowly, both in the gym and in the kitchen, and soon these small steps will significantly transform your life. appearance no shirt.
Plan
The plan consists of two 2-week blocks. The first is designed for four workouts per week: chest and back; legs and press; hands; shoulders and abs. The second also includes four training days, but the workouts are different: chest and triceps; legs and shoulders; chest and triceps; back and biceps.
Powerful start
The workouts of the first week of the first block are given below. Then the tables show the workouts of the second week of the block. Perform the complexes in order, respecting the number of sets, reps, pace, and the indicated rest periods, so that the beginning of the plan is as effective as possible.
Tempo refers to the number of seconds to complete each phase of an exercise. On the example of the bench press, the first number corresponds to the duration of the lowering phase of the weight, the second to the pause at the bottom of the amplitude, the third number indicates the duration of the weight lift, and finally the fourth to the pause at the top of the amplitude.
grand finale
The big difference in the second week of the block is that you will work your chest, back, and arms twice a week. This increase in training volume shocks the body, causing it to build more muscle mass and burn excess fat, so you get bigger and leaner at the same time.
Steady progress
The complexes consist of the same exercises in the same order for the first and second, third and fourth weeks. But the number of sets and reps varies to keep your body working at its limit. This approach will accelerate the onset of positive changes in your physical form.
Rest
Let's be honest: the proposed four-week plan is very difficult, but otherwise there is no way you can change your body for the better for so long. a short time. This means that good food and quality rest play key role. Follow the nutritional guidelines below to keep your body hydrated, and try to go to bed early every night.
For building lean muscle mass and gaining a flat stomach, the food you eat is no less important than good program workouts in the gym for men on relief. Follow these four rules to be successful.
Protein
If you don't eat enough protein - white and red meat, fish and eggs - don't be surprised if your muscles grow more slowly than you'd like. Lifting heavy weights causes microscopic tears in the muscles, and it is protein that heals these wounds and builds stronger and bulkier muscle tissue. Try to consume high-quality lean protein in at least fist-sized portions at every meal.
Carbohydrates
You don't have to cut out carbs completely to transform your body. On the contrary, choosing your carbohydrate sources wisely will help you get bigger, stronger, and leaner. Avoid sugar and cut down on fast-digesting carbs like white bread and pastas, devoid of the lion's share of their nutrients and fiber. Instead, opt for slow-digesting carbs like sweet potatoes, brown rice, and plenty of nutritious, high-fiber vegetables.
Vegetables
If you don't manage to eat five servings of fruits and vegetables a day according to the famous "five-a-day" system, you are depriving yourself of a lot of vitamins, minerals and other essential nutrients that can give you good health and a lean body. Eat more vegetables different colors to supply the body with the necessary nutrients after hard training. In addition, fiber will prolong the feeling of fullness and stabilize blood sugar levels, so that you will not crave sweets.
Alcohol
For maximum results in four weeks, you should completely eliminate alcohol. It's full of calories you don't need, and drinking too much will kill your drive to train hard and eat right. The best option for you to drink plain water, green tea and black coffee for hydration and antioxidants to help you recover from your workout.
A set of exercises in the gym for men
Block 1: Week 1
Monday Workout: Chest and Back
1. Bench press
Approaches 3 Reps 10 Pace 2010 Rest 60 sec.
Lie on a flat bench, grasp the bar with a shoulder-width grip. Rest your feet on the floor and tighten your muscles. Lower the bar until it touches your chest, then force it up.
Approaches 3 Reps 10 Pace 2011 Rest 60 sec.
Stand up straight, holding the barbell with an overhand grip shoulder-width apart. Bend forward from the hip joint, but at the same time the chest should be lifted, and the core muscles should be tense. Pull the bar to the body, bending your arms at the elbows, linger at the top point and lower.
3. Breeding dumbbells lying on an incline bench
Approaches 3 Reps 10 Pace 2010 Rest 60 sec.
Lie on an incline bench with your head up, holding two dumbbells with straight arms directly above your chest. Bend your elbows slightly, then slowly lower your arms to your sides until you feel a stretch in your chest muscles. Contract your chest muscles to return to the starting position.
4. Thrust of the upper block to the chest on a wide grip
Approaches 3 Reps 10 Pace 2011 Rest 60 sec.
Sit on the simulator, holding the handle with a direct grip at shoulder width. Keeping your chest up and tensing your abs, pull the handle down while bending your elbows. Hold at the bottom for a second and return to the starting position.
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Stand with your back to the crossover with the D-handle in one hand. Push your chest up, tighten your abs, and press forward with one arm, straightening your elbow. Come back and complete all reps, then change hands.
6. Pullover with a dumbbell
Approaches 3 Reps 10 Pace 4 0 1 0 Rest 60 sec.
Lie on a flat bench with your back pressed firmly against it and holding a dumbbell with both straight arms above your chest. Slowly and in a controlled manner, lower the dumbbell behind your head with straight arms, then lift it up to the starting position.
Wednesday Workout: Legs and Abs
1. Back squat
Approaches 3 Reps 10 Pace 2 0 1 0 Rest 60 sec.
Stand straight with the bar on your rear deltoid muscles. Lifting chest and tensing the muscles of the whole body, bend your knees and lower yourself into a squat as low as possible, while not allowing your knees to fall inward. Push off with your heels and lift yourself up.
2. Romanian traction
Approaches 3 Reps 10 Pace 2 0 1 0 Rest 60 sec.
Stand straight with a straight grip on the barbell. With your chest up and your core contracted, bend forward into hip joint, sliding the neck along the front of the legs until you feel a stretch in the muscles of the back of the thighs. Climb up.
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Sit on the machine in the correct position, in which the soft roller is located at the bottom of the lower legs in front. Tighten the muscles in your upper body and lift your feet by straightening your legs. Hold at the top, holding the quadriceps, then return to the starting position.
Approaches 3 Reps 10 Pace 2 0 1 0 Rest 60 sec.
Sit on the machine and take the correct starting position: the soft roller should touch the back of the bottom of your legs. Keeping the muscles of the body in tension, lower the feet down, bending the legs. Hold at the bottom point, contracting the muscles of the back of the thigh, and return to the starting position.
5. Twisting
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Lie on your back, bring your hands to your temples and bend your knees. Contract your upper abs and lift your torso off the floor, then crunch as you reach your torso towards your knees. Slowly lower yourself to the floor, keeping your abs tight all the time.
Approaches 3 Time 30 sec. Pace – Rest 60 sec.
Get into a position with your elbows under your shoulders, feet together, hips lifted, and abs and buttocks squeezed so that your body forms a straight line from head to heels. Hold this position without letting your hips sag.
Friday Workout: Biceps and Triceps
1. Reverse lat pulldown
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Sit on the simulator, holding the handle with a reverse grip shoulder-width apart. Raise your chest, tighten your abs and pull the handle down by bending your elbows. Pause for a second at the bottom and return to the starting position.
2. Push-ups on the uneven bars
Approaches 3 Reps 6-10 Pace 2 0 1 0 Rest 60 sec.
Get into a position on the parallel bars with your arms straight and your feet crossed behind you. Keeping your chest up and tensing your abs, bend your elbows to a 90-degree angle as you lower yourself down. Push up, returning to the starting position.
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Stand straight, take a dumbbell in each hand, turning your hands palms forward. Press your elbows to your sides and lift the dumbbells to your shoulders. Clench your biceps at the top, then lower the dumbbells to the starting position.
Approaches 3 Reps 10 Pace 2 0 1 0 Rest 60 sec.
Stand straight, take dumbbells in each hand, holding them behind your head with straight arms. Keeping your elbows pointed straight at the ceiling, lower the dumbbells behind your head, then straighten your arms, returning to the starting position.
5. Crossover Curl
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Stand facing the crossover, attach a double rope handle to the upper block and grab it with a reverse grip. Push your chest up, press your elbows into your body, and bend your arms to shoulder height. Clamp your biceps at the top and lower your arms.
6. Crossover Triceps Extension
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Facing the crossover, grasp the double rope handle attached to the upper pulley with an overhand grip. Raising the chest and pressing the elbows to the body, press, straightening the arms, then slowly return to the starting position.
Saturday Workout: Shoulders and Arms
1. Seated Dumbbell Press
Approaches 3 Reps 10 Pace 2 0 1 0 Rest 60 sec.
Sit on an upright bench with a dumbbell in each hand at shoulder height. Keep your chest up and your core tight, and press the dumbbells straight up while straightening your arms. Slowly lower the dumbbells to the starting position.
2. Mahi dumbbells through the sides while sitting
Approaches 3 Reps 10 Pace 2 0 1 0 Rest 60 sec.
Sit on an upright bench, grab a light dumbbell in each hand, and bend your elbows slightly. Push your chest up, lock your core, and lift the dumbbells out to your sides to shoulder height, starting at your elbows, then slowly return to the starting position.
3. EZ Bar Vertical Pull to Chin
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Stand straight, holding an EZ bar with an overhand grip. With your chest up and your core tight, lift the barbell up to chin height, starting by bending your elbows. Pause at the top, then return the bar in a controlled manner to the starting position.
4. Hanging knee raise
Approaches 3 Reps 10 Pace 1 1 1 1 Rest 60 sec.
Hang on the horizontal bar, grasping it with a direct grip and straightening your legs. Clutching your core, glutes, and keeping your feet together, pull your knees toward your chest. Hold this position, then straighten your legs and return to the starting position.
5. Weighted crunches
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Lie down on a horizontal bench, holding a dumbbell or plate in front of your chest with bent arms, bend your knees. Tighten your upper abs and lift your torso off the bench, then twist your upper body, bringing your torso closer to your knees. Lower yourself slowly.
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Lie on the floor on your back with your arms extended along your body and your knees bent. Tighten the entire press and, due to the work of its lower part, pull your knees to your chest, then tear your pelvis off the floor. Return to starting position.
Block 1: Week 2
Continue building lean muscle and losing belly fat by working out even harder.
With four week 1 workouts under your belt, you may already be starting to feel a little stronger, lighter, and more agile. That is why we are now going to raise the stakes to accelerate your positive progress.
The four workouts of the second week are similar to those of the first. In the same order, you will work out the chest and triceps; legs and press; arms and then shoulders and abs. But for greater efficiency, two big changes have been made to the program. First, you will additionally perform one additional set of the first and second exercises of each complex. Also in the last four exercises of each workout, the number of repetitions increases to 12.
For what? Because now you know how to do these exercises correctly, so increasing the load on the muscles will force your body to build muscle and burn fat even more intensively. Stay focused and use proper form throughout all four workouts for the fastest results.
Monday: Chest and back
| Exercises | Approaches | repetitions | Pace | Rest |
| 1. Bench press | 4 | 10 | 2 0 1 0 | 60 sec. |
| 2. Tilt vertical pull | 4 | 10 | 2 0 1 1 | 60 sec. |
| 3. Breeding dumbbells lying on an incline bench with the head end up | 3 | 12 | 2 0 1 0 | 60 sec. |
| 4. Pull the block down to the widest | 3 | 12 | 2 0 1 1 | 60 sec. |
| 3 | 12 | 2 0 1 1 | 60 sec. | |
| 6. Pullover with a dumbbell | 3 | 12 | 2 0 1 0 | 60 sec. |
Wednesday: Legs and Abs
| Exercises | Approaches | repetitions | Pace | Rest |
| 1. Squats | 4 | 10 | 2 0 1 0 | 60 sec. |
| 2. Romanian traction | 4 | 10 | 2 0 1 0 | 60 sec. |
| 3. Leg extension in the simulator | 3 | 12 | 2 0 1 1 | 60 sec. |
| 3 | 12 | 2 0 1 1 | 60 sec. | |
| 5. Crunchy | 3 | 12 | 2 0 1 1 | 60 sec. |
| 3 | 45 sec. | - | 60 sec. |
Friday: Biceps and Triceps
| Exercises | Approaches | repetitions | Pace | Rest |
| 1. Reverse Lat Pulldown | 4 | 10 | 2 0 1 1 | 60 sec. |
| 2. Push-ups on the uneven bars | 4 | 6-10 | 2 0 1 0 | 60 sec. |
| 3 | 12 | 2 0 1 1 | 60 sec. | |
| 4. Extension of arms with a dumbbell for triceps | 3 | 12 | 2 0 1 0 | 60 sec. |
| 5. Crossover Hammer Curl | 3 | 12 | 2 0 1 1 | 60 sec. |
| 6. Extension of the arms for triceps in the crossover | 3 | 12 | 2 0 1 1 | 60 sec. |
Saturday: Shoulders and Abs
| Exercises | Approaches | repetitions | Pace | Rest |
| 4 | 10 | 2 0 1 0 | 60 sec. | |
| 2. Lifting dumbbells through the sides while sitting | 4 | 10 | 2 0 1 1 | 60 sec. |
| 3. EZ-bar vertical link | 3 | 12 | 2 0 1 1 | 60 sec. |
| 4. Hanging knee raise | 3 | 12 | 2 0 1 1 | 60 sec. |
| 5. Weighted crunches | 3 | 12 | 2 0 1 1 | 60 sec. |
| 6. Inverted crunches | 3 | 12 | 2 0 1 1 | 60 sec. |
Block 2: Week 1
Workout 1: Chest and Back
1. Bench Press
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Lie on an incline bench, grab the bar with an overhand grip. Press your feet to the floor and tighten your muscles. Lower the bar until it touches your chest, then jerk it up.
2. Pull the upper block with a wide grip to the chest
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Sit on the simulator, holding the handle with a wide grip, twice as wide as your shoulders. With your chest up and your abs squeezed, pull the handle down by bending your elbows. Hold at the bottom for a second and come back up.
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Lie down on a bench, take a dumbbell in each hand and hold them at chest level. Rest your feet on the floor and tighten your muscles. Squeeze the dumbbells straight up, straightening your arms, then lower them down in a controlled manner.
4. Seated rowing
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Sit on the machine with both hands on the dual handlebars. Keeping your chest up, pull your arms toward your torso from your elbows. Hold the top position and return to the starting position.
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Stand with your back to the crossover with the D-handle in one hand. Push your chest up, squeeze your core muscles, and straighten your arm with a press motion. Return to starting position and repeat until the end of the set, then change hands.
6. Press with straight arms down in the crossover
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Stand facing the crossover with both hands on the straight handle. Keeping your chest elevated, pull the bar down to your hips in a slightly arcing path, pause at the bottom, then return to the starting position.
Workout 2: Legs and Shoulders
1. Back squat
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Stand straight with the bar on the back of your deltoid muscles. Raise your chest, tighten your whole body and bend your knees, squatting as low as possible, while keeping your knees inward. Push off from your heels to rise up.
2. Army press
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Stand straight, holding the bar in front of your chest with an overhand grip. With your chest up and your core tightened, push the bar up over your head while straightening your arms. Lower the bar in a controlled manner, returning to the starting position.
3. Leg extension in the simulator
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Sit on the simulator in the correct position: the roller is at the bottom of the front of the shins. Tighten your upper body and lift your feet, extending your knees. Pause at the top to activate your quads and lower your legs back to the starting position.
4. Lifting dumbbells through the sides while sitting
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Sit on an upright bench with dumbbells in both hands with your elbows slightly bent. Push your chest up, lock your core, and lift the dumbbells out to your sides to shoulder height, starting at your elbows. Then slowly return to the starting position.
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Sit on the simulator, taking the correct starting position, in which the soft roller is located at the bottom of the lower legs at the back. Keep your torso muscles tense, and lower your feet down, bending your knees. Pause at the bottom point, squeezing the muscles of the back of the thighs, and return to the starting position.
6. EZ Bar Vertical Pull to Chin
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Stand up straight, grab a barbell with an EZ bar with an overhand grip. Raise your chest, tighten your core, and pull the bar to your chin by bending your elbows. Pause at the top and lower the bar in a controlled manner to the starting position.
Workout 3: Chest and Triceps
1. Bench press
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Lie down on a flat bench with a shoulder-width grip on the bar. Press your feet to the floor and tighten your muscles. Lower the bar until it touches your chest, and jerk it up.
2. Breeding dumbbells lying on an incline bench
Approaches 3 Reps 10 Pace 2 0 1 0 Rest 60 sec.
Lie down on an incline bench with two dumbbells straight above your chest. Slightly bend your arms at the elbows and slowly spread them to the sides, until a feeling of tension appears in the muscles of the chest. Return to starting position by contracting your chest muscles.
3. Push-ups on the uneven bars
Sets 4 Reps 6-10 Pace 3 0 1 0 Rest 60 sec.
Take a starting position on parallel bars, straightening your arms and crossing your feet behind your back. Raise your chest, tighten your abs and lower yourself down, bending your elbows to right angle. Push your hands up, returning to the starting position.
4. Incline Dumbbell Press
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Lie on an incline bench with dumbbells in both hands at chest level with palms facing out. Rest your feet on the floor and tighten your muscles. Squeeze the dumbbells straight up, straightening your arms, and lower them down in a controlled manner.
5. Crossover Triceps Press
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Stand facing the crossover and grasp the double rope handle attached to the top pulley with an overhand grip. Raise your chest and press your elbows to your sides, press your arms down, extending your elbows, then slowly return to the starting position.
6. Push-ups
Approaches 4 Reps 10-15 Pace 3 0 1 0 Rest 60 sec.
Stand in an emphasis lying down: put your hands on the floor, shoulders and elbows are on the same line, feet together. Squeeze your core muscles and bring your chest closer to the floor by bending your elbows. Push off the floor with your hands, returning to the starting position.
Workout 4: Back and Biceps
Approaches 4 Reps 6-10 Pace 3 0 1 1 Rest 60 sec.
Hang on the horizontal bar with a reverse grip, hands shoulder-width apart. Squeeze your abs and glutes and, with your chest up, pull your torso up until your chin touches the bar. Hold this position, then slowly return to the starting position.
2. Block pull with a wide grip to the chest on the latissimus dorsi
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Take a starting position on the simulator, holding the handle with a direct grip at shoulder width. With your chest up and tensing your abdominal muscles, pull your arms towards you by bending your elbows. Hold at the bottom for a second and return to the starting position.
3. Lying Dumbbell Row
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Lie on your stomach on an incline bench, head up, with dumbbells in both hands. Pressing your chest against the bench, pull the dumbbells up, starting the movement by bending your arms at the elbows. Lock at the top point, and lower the dumbbells down, returning to the starting position.
4. Breeding dumbbells lying face down
Approaches 4 Reps 10 Pace 60 sec. Rest 60 sec.
Lie on your stomach on an incline bench with a light dumbbell in each hand. Press your chest against the bench and raise the dumbbells to the sides, starting from the elbows. Pause at the top position and lower the dumbbells to the starting position.
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Stand straight with a dumbbell in each hand with palms facing forward. Pressing your elbows to the body, raise the dumbbells to shoulder level. Clench your biceps at the top, then lower the dumbbells to the starting position.
6. Bending the arms with dumbbells "hammer"
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Stand straight, dumbbells in both hands, palms facing each other. Press your elbows firmly to your sides and raise your arms to your shoulders. In the upper position, tighten your biceps, then, extending your arms, return to the starting position.
Block 2: week 2
As you noticed in the first week of the second block of this plan, some new movements were introduced into the program to stress the muscles to keep them growing. These sets, reps, and tempo have also been adjusted so that each set of each workout is slightly more challenging. nervous system and muscles. This means that the second block of the plan is psychologically and physically more difficult, but focus and try to give your best on each set to the best of your ability. And you will be amazed at what results you can achieve in terms of increasing strength, muscle growth and improving body relief.
The last week's workouts are tabulated below, and although they consist of the same exercises in the same order as the first week of the block, the sets and reps are changed here again. This means that every time you come to the gym, you will give your muscles a new stress load that they are not used to, because this the only way save the progress of your results.
Good day to all. In today's article, we will analyze in detail the plan for training in the gym for beginner athletes. After all, having come to the gym, a person who has never trained intensively can simply harm himself and his body, and my article will allow you to avoid these troubles and do everything right at the initial stage.
primary goal training plan is to create the basis for further, harder training, in which the weights and the overall load on the human body will increase. This training program is designed to increase muscle mass for a thin or medium build, for example, for.
In this regard, there will be no special wisdom and special methods workouts. It is quite simple and includes exercises mainly with free weights. This is argued by the fact that in many gyms there are no some of the types of simulators for a particular muscle group. Therefore, so that you don’t have any questions, like: “how to replace that exercise, I don’t have such a simulator in the gym” and so on, I simplified as much as possible training plan, however, he did not lose his effectiveness.
So, our plan will consist of three days a week, that is, like any other standard program workouts for beginners. Can of course be expanded training week for 4-6 days, but this is already for more experienced athletes, and 6 days a week, so in general for professionals. Besides training plan, on my site there is already a sufficient number of useful training programs, which you can find in this section - training programs.
The gym workout plan you can improve, replace some exercises and substitute others based on your preferences. Opposite each exercise, the first number indicates the number of approaches, and the second, the number of optimal repetitions for this exercise. My advice, at the beginning of the training day, in addition to doing a warm-up that lasts 15 minutes, you should do warm-up sets with an empty bar. If your first exercise is a dumbbell bench press, you can take an empty bar and work out 10-20 repetitions by doing the so-called “pump approach”.
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