Examples of mass training for 3 days (SPLIT)! - Wszystko, co musisz wiedzieć

Wojciech Wiśniewski
August 25, 2025
2min.
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Examples of mass training for 3 days (SPLIT)!

The plan is intended for a person with some experience in the gym who has been exercising regularly for at least a year, has previously used methods to stimulate muscle growth more frequently, such as full body workout or pushpull, and has chosen to increase muscle size as a priority.

Table of Contents

1. An example of a weekly training schedule

2. It's Monday

3. It's Wednesday

4. It's Friday

1. An example of a weekly training schedule

Monday: thigh + biceps + abdomenTuesday: Wednesday: legs + shouldersThursday: free Friday: back + triceps + bellySaturday: free Sunday: free.

2. It's Monday

Squeezing the handcuffs on the bench upwards: 8/8/83. Rugs: 12/12/12 BICEPS1. Squeezing the arms with the wrists rotating handcuff: 12-12/12 to the side3. Allies: 4 series after 812 repetitions2. Cage + biceps + belly KLATKA1. Classical pumps with weight on the back: 10/10/104. Squeeze the shoulders with a broken grip while standing: 12/10/8/82.

3. It's Wednesday

Stretches with handles: 10/8/8/6 footsteps on the leg 3. Dead line on straight legs: 10/10/105. Raising the arms side by side with the handles standing: 12/12/123.

4. It's Friday

Stretching the arms with the strap to the forehead lying down: 8/8/83. Traditional belly: 4 series after 812 repetitions. Back + triceps + belly PLECY1.

Category:

Muscles

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