2 day weight training program. Two-day split in bodybuilding. We break the training split into two days

Hello, dear readers!

Amateur athletes often complain that they do not have enough time to train - long working hours, a huge number of obligations and very little time for sports and their health.

Of course, it is difficult to exercise more than twice a week in such a situation, therefore, the training program presented below for 2 days a week is designed specifically for highly busy amateurs!

If you are completely new to the gym, if there is a lot of fat in your body, then it is best to start by eliminating extra pounds, and spend several months losing weight, and then build muscle mass.

To lose weight, you need to Slightly limit your body's intake of calories from food. A special application for smartphones, MyFitnessPal, which has several tens of millions of users around the world, including in Russia, will help you with this. Its catalog contains 5 million dishes. The normal rate of weight loss is considered to be 1 kg per month, the maximum is 1 kg per week. Anything more is from the evil one.

In the future, move on to strength and mass training. To do this you need to buy a gym membership. When you start going to the gym to prepare your body for heavy physical activity, start by improving your general physical fitness (GPP). This will prepare the body for high-intensity loads and increase your performance.

Improvement of general physical fitness

To improve general physical fitness, start with cardio exercises and bodyweight exercises for strength endurance:

The entire workout should be completed in 45 minutes. Do this for 2 to 6 weeks, 2 times a week.

Fulbadi

Two-day split

A two-day split means that all muscle groups are worked out in 2 workouts. And these 2 workouts can fit into a calendar week of 7 days, or in any other period, preferably not beyond 3-10 days. As a rule, as working weights increase, the frequency of training decreases. You can just stick to the calendar week.

The division of the training program can occur in different ways: top-bottom, bench press-traction, etc. When creating a two-day split, it is advisable to divide the muscle groups into two approximately equal parts, so that about 50% of the muscles are worked out during each workout.

Before performing exercises in each workout, you need to warm up properly! Especially if you are over 30.

Be sure to ask the trainer in the gym to show you the correct technique for performing the exercises and observe from the side. Ideally, take several personal training sessions to develop your technique.

Program for men

The volume of training, measured in the number of approaches and repetitions, is quite large. Therefore, choose moderate loads (working weights). As you work through the program, pay attention to the possible occurrence of symptoms and symptoms. If they begin to appear, then slow down, if necessary, adjust your training program by removing duplicate exercises, reducing the number of repetitions, and extend the rest period by one or two days.

Day 1
Chest exercisesmuscles:
Incline Bench Press 3 sets x 8 reps
Incline Dumbbell Press 1 set x 12 reps
Dumbbell flyes 1 set x 12 reps

Shoulder exercises:
Standing Barbell Press 3 sets x 8 reps (watch your back)
Wide grip barbell rows 1 set x 12 reps

Biceps exercises:
Barbell curls 2 sets x 10 reps
Hammer 2 sets x 12 reps

Triceps exercises:
Close grip bench press 2 sets x 10 reps
French press 1 set x 10 reps

Day 2
Back exercises:
Pull-ups 2 sets x as many as you can
Bent-over barbell rows 2 sets x 8 reps
Lat Pulldown 1 set x 12 reps
Lat Pulldown 1 set x 12 reps

Leg exercises:
Barbell Squats 3 sets x 8 reps
Machine leg press 2 sets x 10 reps
Lunges 1 set x 12 reps

Ab exercises:
Roman chair crunches 2 sets x 15 reps

Program for girls

Day 1
Chest exercisesmuscles:
Bench press 2 sets x 12 reps

Back exercises:
Deadlift 1 set x 12 reps
Lat Pulldown 2 sets x 15 reps
Hyperextension 1 set x 15 reps

Shoulder exercises:
Standing Dumbbell Press 2 sets x 12 reps

Day 2
Leg exercises:
Barbell squats 2 sets x 12 reps
Straight-legged barbell row 1 set x 15 reps

Triceps exercises:
Dips in Gravitron 2 sets x 12 reps

Biceps exercises:
Standing dumbbell biceps curl 2 sets x 15 reps

Ab exercises
Hanging leg raises 2 sets x 15 reps

Class time is up to 60 minutes.

After you have worked on this training program for a couple of months, try changing it to.

Today we wanted to talk to you about the most popular type of separate training - split. As a rule, this is a full body workout. At each workout we load all major muscle groups. Over time, the muscles get used to the loads and it is necessary to increase them. The increase in loads occurs in two directions, your working weights increase and the number of exercises per muscle group increases. With such work, it is simply impossible to work out the whole body in one workout; such a workout should consist of 25 exercises and last 2-3 hours. It is clear that after the first hour of training, its effectiveness decreases (we do not take into account training that is supported by medications).

Now we know why we need to divide our workouts by day. But how many training weeks do you need? One, two, three or four? We believe that a three-day split or three separate workouts per week is optimal. But if a person does not have time, he is busy at work, then a two-day split or 2 weekly workouts will be quite effective. But, you will have to sacrifice something, some kind of muscle flu will be underutilized. Therefore, we recommend adjusting the two-day split more often, replacing underused muscles. What options for such training could there be?

Program Two-day split top and bottom

With this approach, in the first workout you work the upper body, in the second workout you work the lower body.

Workout 1 (top)

(chest) Barbell press on a horizontal bench 3 x 8 – 10
(chest) Dumbbell fly on an incline bench. 3 x 8 – 10
(back) Bent-over barbell row 3 x 8 – 10
(back) Pulldown of a vertical block to the chest 3 x 8 – 10
(delta triceps) Seated barbell press up 3 x 8 – 10
(biceps) Standing biceps curl 2 x 10 – 12
(triceps) Vertical block triceps press down 2 x 10 – 12

You can safely replace one or another exercise for one muscle group with another. For example, if you have scaleosis, then instead of bent-over barbell rows, you can do other exercises for the latissimus muscles, for example:

Row of one dumbbell to the waist while standing in a bent-over position
Upper cable pull on the block
T-bar row

Workout 2 (bottom)

Squats with a barbell 3 x 8 – 10
Platform leg press (in the simulator) 3 x 8 – 10
Deadlift 3 x 8 – 10
Lying leg curls (in the simulator) 3 x 8 – 10
Standing calf raises (in the simulator) 2 x 12 – 15

Alternative two-day split

When preparing an alternative two-day split program, we were guided by simple rules:

1 – we divide the entire muscle mass of the body into 2 parts, and each workout we work out only half of the muscle mass.

2 – to reduce the load on the spine and hip joint, we divide exercises that load them evenly between two workouts.

Based on the above, you can divide the training as follows:

Examples of exercises for such a split:

Workout 1

(back) Pull-ups 2 x 8 – 10
(back) Pull-down of the upper block behind the head 3 x 8 – 10
(back) Lower pulley to the waist 3 x 8 – 10
(shoulders) Standing dumbbell lateral raises 3 x 8 – 10
(triceps) Close grip press 3 x 8 – 10
(triceps) French press 3 x 8 – 10
(back) Hyperextensions 2 x 20
Press 2 x max

Workout 2

(legs) Squats (or block bench press) 3 x 8 – 10
(legs) Lunges with dumbbells 3 x 8 – 10
(chest) Bench press 3 x 8 – 10
(lower chest) Wide grip parallel bars press 3
(chest) Dumbbell flyes 3 x 8 -10
(biceps) Standing barbell press x x 8 – 10
(biceps) Lifting dumbbells for biceps with supination 3 x 8 – 10
Press 2 x max

This way we have short and highly effective workouts 2 times a week. If desired, you can increase the load on any muscle group, either by adding 1 or 2 more sets, or by choosing an additional exercise for this muscle group.

Bodybuilding workouts are the perfect combination of exercises for every man who wants to become stronger and more attractive. Training according to a bodybuilding program will not give such strong muscle growth as that of a super-pro. To increase muscles to such an “impressive” size, training alone is usually not enough; it is necessary to add special nutritional supplements and administer anabolic steroids.

But using the principles of constructing the training process of professionals is possible and even useful. How do regular bodybuilders train?

Frequency and regularity of classes

First of all, you need to understand what successful bodybuilding requires - training must be regular, and to achieve results you must perform it technically correctly. To fulfill all the requirements, you need to create a training plan so that classes are not canceled due to work, study or other reasons.

There is a myth that to achieve a sculpted body you need to train every day and spend huge amounts of money on classes with a personal, high-quality trainer. But it is not so. Two workouts a week are enough to make your muscles strong and strong. Of course, proper nutrition also plays a significant role.

What bodybuilding is based on is training programs with different weights and a small number of exercises. Twice-a-day workouts are the best option for a busy person. One workout, easier, should be planned during the week, for example, on Wednesday. And leave more difficult activities for the weekend. So, if necessary, workouts can be shifted relative to each other.

Rules for building a workout

Regardless of your goals, when training twice a day, the program should include only basic exercises: deadlifts, dips, pull-ups, squats, standing and lying presses. They will provide the required level of load. In addition, during training it is necessary to work all the muscles of the body, and not to influence a separate group.

The first exercises should be for the muscle group that needs to be worked. For training success, it is helpful to place deadlifts or squats first. Impacts on the muscle groups of the legs contribute to an increase in testosterone levels, which promotes muscle growth.

So, in a mid-week workout you can include squats with a barbell (4 sets of 10 repetitions), overhead barbell press (4 to 10), pull-ups with a reverse grip (4 to 10). The weekend workout is more intense and can include deadlifts (6 x 6), bench press (6 x 6) and standing (6 x 6), and reverse grip pull-ups (6 x 6).

A program for maximum muscle gain for ectomorphs and beginners. Body-building.

For gaining weight, the optimal training regimen is considered to be a 3-day split. But if there is no time and opportunity to study 3 times a week, the number of classes can be reduced to two, while studying 2 days after 2 days.

It is best to include basic exercises in your training complex, since they provide a lot of volume to the main muscle groups. Isolation exercises cannot be called ineffective, but they allow you to work only in small groups that do not provide much volume. The training itself should take place in the usual separate mode.

Mass program: exercises for training 2 times a week

The 2-day training program is divided into the following parts: during the first workout you work your arms and back, the second is aimed at increasing the volume of the back and chest muscles.

First workout:

begins with a warm-up lasting from 5 to 10 minutes;
You can work on your abs with crunches. They are performed on an inclined bench. You can perform regular crunches, or add side crunches to the complex to work the oblique abdominal muscles. Do 3 sets of 10-15 reps;
classic squat with weights (barbell) - this technique perfectly works the gluteal muscles and quadriceps muscles of the thigh. The number of sets varies from 4 to 5, and repetitions can be done from 6 to 10;
You can work out all the leg muscles and engage your lower abs using the leg press in the machine. Perform 4 sets of 8-12 reps;
Push-ups on parallel bars - thanks to them, the muscles of the arms and shoulder area are well worked out. Do 4-5 sets and 8-15 repetitions;
pull-ups on the horizontal bar to chest level with a reverse grip - it will be enough to perform 3-4 sets with 6-10 repetitions;
Barbell row for biceps in a standing position - when performing this exercise, the shoulder muscles are also involved. Since the difficulty level of this exercise is low, do 3-4 sets with 8-15 repetitions;
At the end of the training you will need to do some stretching.

Second workout:

the second workout also begins with a warm-up, lasting 5-10 minutes;
hyperextension is an exercise that will allow you not only to increase the muscles in your back, but also to correct your posture. It is performed on a special simulator. In one lesson, perform 3 sets of 10-15 times;
classic bench press. 4-6 sets of 6-12 repetitions;
lat pulldown behind the head - work on the pectoral muscles, deltoids and trapezius muscles, as well as arms and shoulders. Perform 3-4 sets with 8-12 repetitions;
deadlift (a barbell is used as weighting). You are required to perform 4-5 sets with 5-8 repetitions;
Dumbbell flyes are one of the best exercises aimed at working the pectoral muscles, arm and back muscles. The dumbbells must be lifted at an angle of 20 degrees. 3 sets with 10-15 repetitions;
pull-ups on the horizontal bar with a wide grip to chest level - the latissimus muscle, rear deltoids, as well as the rhomboid and teres major muscles are worked out. 3-4 sets with 6-12 repetitions;
The end of the workout is a cool-down aimed at increasing muscle length.

Features of the 2-time training program

To get the best effect, training should be longer - from 1.5 to 2 hours. Exercising for more than two hours is not recommended because you will start to burn muscles or become overtrained. If the specified set takes longer than required, then you will need to either reduce the rest time or reduce the number of repetitions in one set.

Every week, vary the number of repetitions in one approach, but do not go beyond the specified limits. Proper nutrition and adherence to the training schedule will allow you to gain from 3 to 5 kg of weight in one month. If you don't know how to do push-ups or pull-ups, these techniques can be replaced with other basic ones.

The complex contains few abdominal exercises, most of them are aimed at increasing the volume of the core, working out the back and legs. If necessary, the complex can be diluted with abdominal exercises, but other exercises can be removed so as not to increase the duration of the training.

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Hello, dear friends!
Due to numerous requests from viewers of our channel, we decided to make a video of me training Yulia in the gym. But I want to note that my wife has a baby with whom she needs to spend a lot of time. How does my wife manage to combine keeping herself in good shape and taking care of her child?
Yulia trains twice a week, since there is simply not enough time for more visits to the gym. If there was more time, the results would be better! But I am also pleased with the current figure of my wife.

Our training sessions are conducted according to a shortened program and last no more than an hour. In such a short time we manage to perform two heavy basic exercises for the gluteal muscles. In addition, Yulia performs two general developmental exercises for the upper body, plus an abdominal exercise and hyperextension. That is, in one hour we manage to do four main exercises and two auxiliary ones. The second time a week the set of exercises changes.

We usually start our workout with squats in a Smith machine, and Yulia puts a good emphasis on her heels in order to get a good feel for the work of the gluteal muscles. The first set is a warm-up, 15 repetitions with a light weight. But even in the first approach, you should adhere to the technique of performing the exercise as much as possible. Next, two more sets are performed, but with a higher weight of about 8 repetitions.

The second exercise to train the gluteal muscles is cross lunges. When Julia first did these lunges, she immediately felt how her buttocks were loaded.

After completing two basic exercises for developing the gluteal muscles, we move on to performing two basic exercises for the upper body. For example, when we train the chest, the triceps are included in the work, and when we train the back, the biceps of the arms are additionally worked. That is, it turns out to be a kind of wholesale upgrade for those girls who cannot find time to visit the gym four times a week.

But let's go back to Yulia's training program, the third exercise we had was the bench press. The exercise scheme does not change; first, a warm-up approach is done in the amount of 15 repetitions. We do a superset, after the bench press we go to the machine and do vertical rows with a narrow reverse grip.

Our workout ends with abdominal exercises and hyperextension. Julia performs these two exercises in order to tone her core muscles. And they are known to be useful and play a key role during other exercises and protect the spine.

Thanks to such a simple workout, two visits to the gym per week will give you a slim figure. But this is only possible if you eat right.

If you want to know what other exercises Yulia does in her workout, if you don’t want to miss the next video, subscribe to my channel and you will always be aware of all new events.

Program:
1) Smith machine sumo squats 1 set 15 reps 1 set 12 reps 1 set 10 reps (increase the weight);
2) Cross lunges in a Smith machine 1 set 15 reps 1 set 12 reps 1 set 10 reps (increase the weight);
3) Press in the machine for the pectoral muscles 1 set of 15 repetitions (warm-up) 2 sets of 10 repetitions (working weight);
4) Vertical row with a narrow reverse grip 1 set of 15 repetitions (warm-up) 2 sets of 10 repetitions (working weight);
5) Hyperextension 3 sets of 15-20 repetitions;
6) Press (any exercise) 3 sets of 10-15 repetitions.

From the desire to devote every free minute of time to training, beginners quickly come to solve the problem of how to properly organize the training process. If gross mistakes were made in its construction, then the athlete “gets full” very quickly, and the results drop. Or they don’t grow from the very beginning, despite the intense load in every workout.

Does training frequency affect results?

The opinion that the more often you train, the faster your results grow, is largely erroneous. Excessive training does not allow the muscles to recover, fatigue sets in quickly, results tend to decline, and you don’t want to return to the gym. And if they are too rare, they do not provide sufficient stimulation for muscle growth and development. Each time, the muscle is completely restored, goes through a phase of supercompensation (increasing volume and strength in order to withstand future load) and returns to its original state.

But the frequency of training itself does not have a direct effect on the result; there are schemes with training 5 times a week, and there are schemes with loads twice a week. Effectiveness depends on what each workout includes and which muscle groups are worked in one workout.

Most specialists and athletes recognize the minimum number of workouts per week as 2 times. Beginners who find it difficult to quickly adapt to a heavy load, and professionals during periods of intense muscle gain and working with extreme weights, often start with this scheme.
Often, compound exercises are broken up into these two workouts to fully target individual muscle groups without putting too much stress on them.
The classic scheme of training three times a week is recognized by many. Training is interspersed with one day of rest, and at the end of the week there are two days of rest.
Thus, the muscles have at least 48 hours to recover, during which time the energy balance is completely restored. But the protein structures of many muscles (back, chest) need longer rest. Therefore, exercises for some muscle groups with a full load should not be done every workout.
The 4 workouts per week scheme is suitable for more experienced athletes. In this case, two days of training alternate with one day of rest.
It is very difficult for a beginner to withstand 5 workouts a week or more; it is better not to start with such a regime. With this scheme, it is necessary to carefully plan each workout in order to give the muscles the opportunity to fully recover. This scheme works as follows: two days of training, a day of rest, three days of training, a day of rest.

Professionals do not recommend training too often. Although there are adherents of active recreation, filling some days without intense training or working with light weights.

But the main indicator that you should focus on when choosing a training regimen is subjective sensations. If you feel that you are very tired, you don’t have the strength to force yourself to go to the gym (do not confuse this with simple laziness), your sleep has become restless, you need to increase the intervals between workouts or reduce the load. If the result stagnates or falls, it makes sense to make training more frequent or intense.

Each workout can be based on one of two common principles:

working on all muscle groups in one workout. This approach is considered by many to be optimal for beginners, as it allows you to provide a constant load on all muscles, which increases the intensity of glycogen production and muscle recovery. But it has a significant drawback - many muscles do not have time to recover in 48 hours, so each workout should be built according to a separate plan. In addition, too much variety of exercises does not allow each muscle group to be worked out efficiently and does not provide the muscles with enough stimulus for growth, since the one-time load is small. Therefore, after increasing results, many beginners are faced with a lack of progress. This is a reason to try a separate training scheme.
separate workouts for different muscle groups. For beginners, exercises for the upper and lower parts of the body are often divided into different workouts. This allows you to work one muscle group more intensely and gives you time to rest. But in this scheme, the “upper” day turns out to be too overloaded; it is difficult to work out all the muscles of the upper body in detail at one time.

A division into different trainings of pulling muscles (biceps, back muscles) and pushing muscles (chest muscles, deltoids, triceps) is also used; legs are worked on both days or only on one.

Another principle of separation is training large (back and leg muscles) and small muscles, plus chest muscles (arms, deltoids), separately.

At the initial stage, it makes sense to experiment and see which division gives the best result.

Keep in mind that the set of exercises should be changed every three months, otherwise the muscles will respond less and less to the load; at the same frequency, you need to give yourself a week off from training.

This is an approximate complex; its content largely depends on your level. If you are just starting to practice, pay more attention to basic exercises with simple techniques. And be sure to ask someone to help you set up the technique; without proper execution, the value of many exercises tends to zero.

Day 1 – you can include weighted squats, straight-legged deadlifts, pull-ups (simple or weighted) and shrugs in your workout;
third day – calf raises, pullovers, side bends, biceps curls;
fifth day – bench press, standing press, abdominal exercises.

Each workout should begin with a warm-up, including stretching, and, if possible, end with it.

It can be recommended to beginners if the result of three training sessions a day is not good.

First day– exercises for the back and triceps.

Lower block thrust,
pull of the upper block to the chest,
pull the upper block down,
close grip bench press,
French bench press,
extension on the upper block.

Second day- legs.

Squats with weights,
platform leg press,
leg extension in the machine while sitting,
deadlift on straight legs,
raising your toes in the gym.

Fourth day– chest and biceps.

Bench press on an incline bench,
pullover,
dips on parallel bars,
crossovers on the upper blocks,
biceps curl,
seated dumbbell biceps curl.

Fifth day– deltas.

Barbell press up from the chest,
swing dumbbells while standing,
pull of the lower block to the chest,
swing dumbbells while standing on an incline.

The frequency of training depends on many factors. First of all, this is the availability of free time and the level of training of a person. Therefore, when focusing on any program, change it as soon as necessary, depending on your feelings and results. This is the only way to find the perfect training plan and achieve sustainable and continuous gains.

When you are busy, or the gym is located far from home, going to the gym 3-5 times a week is inconvenient. A training program for 2 days a week comes to the rescue.

What can you achieve by exercising twice a week?

Become slimmer

A two-day training program will help solve the issue of losing weight. If you follow the correct diet, this training schedule is acceptable.

We would like to warn you that this frequency of training is not the best for losing body fat; the process of losing weight will be slow. But you can exercise for pleasure, because double training will not take much time.

Gain weight

Mass training can also be done twice a week. This is a very convenient option for those whose muscles take a long time to recover.

Typically, 36–48 hours of rest is not enough for such athletes; they need up to three days between classes. This is where 2 workouts a week helps out.

For strength exercises, this is the best option - you can rest for a long time and restore your muscles.

Keep fit

Working out in the gym 2 times a week will help keep your body in shape. This is the optimal schedule to achieve this goal.

Little time is spent, excess fat accumulates slowly or is not deposited at all (depending on proper nutrition).

Why you shouldn't exercise less often

Let's be honest. Once a week you can go skiing, walk in the park, swim in the pool, visit the bathhouse and sauna. You can do anything one-time that does not require constant maintenance and consolidation of results.

If you want to learn how to swim quickly, you need to practice more often. A lesson once a week is suitable only for relaxation and recovery. But training is not done in this mode.

Therefore, to achieve any of the three above goals, you need a training program 2 times a week.

To maintain muscle tone, they need to be worked out at intervals of 24–72 hours. Once a week you can only do very heavy loads, for example, deadlifts with a failure weight. But this does not mean that you cannot train your lower back and legs more during the week after deadlifting. Just the opposite - it is necessary, but with different exercises.

Keep in mind that heavy training for a particular muscle group should be done once a week. Exceptions are cases when the athlete’s muscles quickly recover and adapt to the load.

However, it is undesirable to combine deadlifts and squats on the same day, if we are talking about a two-day training.

Training programs

Each goal will make its own adjustments to the program. Two workouts per week should be intensive to cover all muscle groups. At the same time, you need to try to think through the training schedule so as not to increase the duration of a one-time visit to the gym.

The preparation of the program should be carried out by an experienced athlete familiar with anatomy and physiology, as well as a perfect understanding of the technique of performing most exercises.

Let us remind you that for training twice a week, the program should be optimally capacious. We will show with specific examples how to use this feature of a two-day training.

Weight loss program

A set of exercises for losing weight will look like this:

Day 1

Cardio - 15–20 minutes at an average pace, at the end (last 3–4 minutes) perform one interval (maximum acceleration for 20–30 seconds). Then restore the rhythm and breathing for 2-3 minutes, only then stop completely.
Leg press in the simulator - 3 sets of 15 times with light weight. You should feel the heaviness, but also have a reserve of strength for 15 or more repetitions. We do it quickly.
Hyperextension - 2 sets of 20 times.
Lunges with dumbbells - 3 sets of 15 times (should be hard, but with a reserve of strength).
on a horizontal bench - 3 x 15 times.
Bending arms with dumbbells while standing with supination - 2 x 15 times.
Seated dumbbell press - 2 x 20 reps with light weight.
Circuit training for the abs: 10 crunches on the mat; 10 hanging leg raises; 10 crunches on a Turkish chair; 10 leg raises from a lying position. On the last lift in the last exercise, we freeze in the “legs above the floor” position and hold it for 30 seconds. Rest for 60 seconds and repeat the abdominal circuit. We do 2-3 circles.

Between sets of other exercises you need to rest no more than 60 seconds, keep an eye on the time. Finish the workout with a small stretch of the large muscles (lower back, legs).

Day 2

Cardio - 20 minutes at an average pace, at the end speeding up for 2-3 minutes, but not to the maximum. Accelerate to 13–16 km/h and maintain this speed for 2–3 minutes.
in the simulator - 2 sets of 15 times, do the third approach until the muscles burn. When this feeling comes, do another 10 repetitions.
Romanian or deadlift - 3 sets of 15 reps with a barbell or dumbbells.
Plie squats (for girls) or leg press (for men) - 2 x 20 times.
Hammer chest press or dumbbell bench press - 3 sets of 15 reps.
Crossover in a block exercise machine on the lower chest.
Extension of the arms on a block in a superset with bending of the arms with a barbell or dumbbells (small weights) - 3 sets of each exercise in 15 repetitions.
The final cardio workout is 10-15 minutes at a slow pace. Your task is to sweat, stretch tense muscles and prepare your body for a shower.

Limit yourself in calories, don't eat at night, less carbohydrates, more protein.

Mass gain program

A training program for gaining muscle mass is more suitable for men. Women without exogenous testosterone will have difficulty gaining muscle:

Day 1

Cardio - 5–7 minutes. The task is to bring the heart to 140 beats per minute, gradually reduce the rhythm to 90–100 beats per minute.
Hyperextension - 2 to 15.
Leg press or deadlift (the first week we do the press, the second week we do the deadlift).
Bench press - 5 sets of 5-6 reps each. Weights - refusal.
Hammer press or 30 degree angle press (alternate every week).
Seated barbell press or hammer shoulder work.
Biceps curls - 3 to 8.
Raising legs from dumbbells while hanging onto the abs (legs bent at the knees) - 3 sets of 8–10 reps until failure.
Stretching on the mat.

Day 2

Cardio - 5-7 minutes according to the plan for the first day.
Squats with a barbell - 5 5–6 times.
Leg press - 3 8–10 times.
Bench press - 5 5–6 times.
Extension of arms in a block simulator like a ladder - 12 times, 10, 8, 6, 4 (maximum weights).
Rows of the upper block to the chest with a narrow grip - 3 8–10 times.
T-bar row - 3 sets of 6–8 reps.
Hammer curls with dumbbells while standing - 3 x 10 times.

A training program for gaining muscle mass should be optimized in such a way that you give your best. It is necessary that all your muscle groups receive a failure load.

A load after which you are no longer able to lift the working weight even once during training is considered a failure. This weight is not easy to determine. Personal experience and your own feelings will help you.

For example, if you did 8 repetitions in the first approach, and in the second you already threw the barbell at 5 or 6, the weight is too much for you. On the contrary, if after 8 repetitions you feel that you will do 2-3 more repetitions, the weight is light. Through trial and error you will find the best option for yourself.

Fitness program

You don't have to go to the gym for a great purpose. You can simply keep yourself in good shape:

Day 1

Barbell squats - 3 sets of 10 reps with a comfortable weight.
Hyperextension - 3 to 15 times.
Leg bending and extension in a superset machine - 2 sets of 10 repetitions for each exercise.
Pull-ups - 3 N times, where N is as many times as you can perform using pure technique.
Bending and extension of arms with dumbbells in a superset - 2 sets of 10 repetitions for each.
Hanging leg raises - 3 x 12 times.
Stretching.

Day 2

Cardio - 10 minutes at a moderate pace.
Bench press - 3 x 10 times.
Raising arms with dumbbells at an angle of 30 degrees - 3 x 10 times.
Leg press - 3 x 10 reps with heavy weight.
Bent-over barbell row to the lower back.
Hyperextension - 3 to 15.
Twisting on a Roman chair - 3 12–15 times.
Stretching.

What else to do

Crossfit

CrossFit can be practiced twice a week - this is the optimal regime. On the first day of training, for example, you hit your legs and shoulders. And in the second - arms, back and chest.

Let us remind you that in CrossFit the training is circular, and the intensity is more suitable for burning fat. In addition, there are many contraindications for this type of fitness.

Run

To improve your running performance, it makes sense to practice this amount of running. You can jog for 30–40 minutes, alternating intense short-term running with jogging (in other words, interval running).

Training for mass gain for athletes whose training level is slightly higher than that of beginner bodybuilders can be carried out in a two-day split. First, each beginner is required to train according to a program that involves using all muscle groups within one workout, and only then move on to separate classes.

A two-day mass split that involves splitting your full-body workout into two workouts on different days. The number of classes is not limited to only two trainings per week. You can train up to six times. The main thing is that two consecutive days of performing strength loads allow you to use absolutely all muscle groups.

The structure of training programs can be completely different. Some are based on the fact that the first day is devoted only to deadlifts, and the second to presses, or one workout focuses only on the upper body, and another on the lower part of the body. The presented two-day split is designed completely differently.

Three principles for building a two-day split

The program is based on compliance with the following three areas:

muscle mass should be divided exactly into two parts, which allows you to use 50% of the body on each training day;
the back extensors and spine should receive extremely uniform loads;
The shoulder joint moves over a large amplitude and is most susceptible to various types of injuries, which also imposes a requirement for the distribution of the applied load, which should be the same on each day.

The maximum load on the spinal column comes from deadlifts and squats. This is the reason why the back and lower extremities should be worked on different days. Experienced bodybuilders know about this feature and never train both of these muscle groups on the same day.

Following the third principle, also work out the deltoids and chest separately. There are no restrictions for the abdominal cavity. It is permissible to pump the press at any time. Recovery is achieved by taking a day break between workouts.

Two Day Mass Split - Training Program

First day

Back. The workout begins with a warm-up, and they try to do all the exercises presented below in half an hour, taking into account a thirty-second break between approaches:

pull-ups;
tightness of the upper block;
bent over row;
pull to the waist of the lower block.

All exercises are done in 3 sets, but barbell rows are supplemented with a warm-up approach, doing 8-12 repetitions in each, and squats until failure occurs.

Shoulder girdle. Assumes a fifteen-minute execution alternating:

military press;
Wide grip chin pulls.

Triceps. Similarly, working out the shoulders takes a quarter of an hour and consists of two exercises:

close grip presses;
French press.

Do 3 sets of 8-12 repetitions.

Second day

Legs. Before performing, be sure to do some stretching, and try to do the exercises themselves in 25 minutes, rest after each approach ranges from 40 seconds to 1 minute:

squats with a barbell (3x8-12 “plus” 2 warm-ups);
bench press (legs) (3x8-12);
lunges (2 repetitions 8-10 times).

Pectoral muscles. It also works out for 25 minutes, but the rest is no more than 30 seconds between repetitions, it involves doing:

bench press on an incline bench;
Incline dumbbell presses;
dumbbell flyes.

With the exception of the barbell press, which is performed in 4 sets, the rest are done in 3x8-12 sets.

Biceps. Works in 10 minutes. Rest between sets is half a minute. The training consists of alternating:

straight barbell lifts;
hammer.

Do these biceps exercises for 4 sets with 8-12 repetitions in each.

This two-day split fully complies with all three principles of training. It allows you to evenly distribute the load, work all the muscles, and also effectively increases mass. The optimal lesson time is 60 minutes. If you are not taking any potent pharmacological drugs or anabolic steroids, it is not recommended to exercise for longer.