Sample Three-Day Muscle Mass Development Training Program (SPLIT)!

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This program is designed for individuals who possess some experience in gym training, have been consistently training for at least a year, have previously employed methods to stimulate muscle growth more frequently, such as full body training or push-pull, and have prioritized increasing muscle size... The plan is divided into three training days.

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An exemplification of a weekly training schedule

Monday: Quadriceps and bicep muscles along with abdominal muscles Tuesday: Rest day with no exercise Wednesday: Lower body muscles including shoulder muscles Thursday: Rest day with no exercise Friday: Back muscles along with tricep muscles and abdominal muscles Saturday: Rest day with no exercise Sunday: Rest day with no exercise.

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Monday Workout

Cage + biceps + abdomen KLATKA1. Flat bench pressing: 10/8/8/62. Incline bench pressing: 8/8/83.. Classic pushups with weight on the back: 10/10/104.. Straps: 12/12/12 BICEPS1.. Standing arm bending with broken grip: 12/10/8/82. Arm bending with wrist straps and wrist rotation: 12/8/12 to the side 3.

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Tuesday

A designated recovery day allowing complete physiological restoration of the muscular system and central nervous system (CNS). On non-lifting days, engage in light active recovery (a 40-minute scenic walk, targeted mobility work, or foam rolling), maintain rigorous hydration, and sustain adequate dietary protein intake (1.6–2.0 g/kg body weight) to support ongoing tissue remodeling.

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"Wednesday is here"

Legs + shoulders of NOGI1. Sitting with a stick on the back: 10/8/6/62.. Steps with handles: 108//8/6 steps on the leg3.. Bending legs on the machine: 12/12/10/104.. Dead line on pure legs: 10/10/105.. Raising on the bar: 15/15/12/10 SHOULDER1.

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I AM NOT GOING TO DECEIVE

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Friday

Back muscles + triceps brachii muscles + abdominal muscles BACK1. Wide pulling on the rope: 10/10/10/102. Rowing with the barbell in the underhand grip in the supine position: 10/8/8/63. Sitting down pulling of the lower grip bar to the abdomen: 12/10/10/84. Lifting of the trunk in the prone position: 10/10/10 TRICEPS1. Pull-ups on the bars: 10/8/8/62. Bench pressing with the barbell to the head: 8/8/83. Lifting of the upper barbell: 12/12/12 ABDOMEN1. Classic abdominal exercises: 4 series of 8-12 repetitions2. Raising the knees towards the chest in hanging on the bar: 4 series of 8-12 repetitions.

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