From this day on, Zozhnik strengthens the direction of strength training with regular translations from the cult American website T-Nation, where the word “testosterone” is hidden behind the letter “T”. Today translation of the text “8 most effective training splits”.

There are so many split options (distribution of exercises across days of the training week) that it can be overwhelming. But the program must be chosen for a specific purpose - and taking into account your level of training and individual characteristics. Let's look at 8 different schemes that effectively solve specific problems; choose what suits you.

1. Split by body part

This is the most common option in bodybuilding - frequent training (up to 5-6 times a week), each of which trains specific muscles.

Pros: You load a muscle group rarely, but focused and intensely, performing more different exercises. This “shock” causes the muscles to grow, especially if you have previously trained in a full-body program. This best way gain mass, but due to the increased volume and metabolic stress, it is suitable for already experienced bodybuilders prepared for heavy loads.

Cons: You have to give up multi-joint exercises, since some muscles work in different movements and do not have time to rest between workouts.

You need to carefully monitor your diet and daily (sleep) routine in order to fully recover and tolerate training loads.

Split by body part takes a lot of time and is not suitable for people with a flexible work schedule - each workout loads its muscles, you cannot skip it. The goal of such a program is hypertrophy, it does not improve the performance of athletes and is not suitable for beginners.

Split example

Monday: Chest
Tuesday: Back
Wednesday: Shoulders
Thursday: Legs
Friday: Arms and Abs
Saturday and Sunday: Rest

2. Top-bottom split

This scheme is a step from full body training to sectional splits. You increase the volume of exercise for the upper and lower half, but at the same time recover better. Over the course of one week, you can do 4 alternating workouts.

Pros: The top-down split helps you progress when your full-body workouts have exhausted their potential. You continue to develop strength and gain mass. You can train more often, but use decent weights.

Cons: Many people get too carried away with training their tops and become complacent with their bottoms. Since the same groups are worked more often, muscle recovery is worse than in a body part split. Heavy leg training twice a week can be taxing on the body and isn't for everyone.

Split example

Monday: Upper (press exercises)
Tuesday: Bottom (squats and variations)
Wednesday: Complete rest or active recovery
Thursday:  Top (pull exercises)
Friday: Bottom (lifts and variations)
Saturday and Sunday: Rest

3. Full body workout

To be fair, “full body training” is not exactly a “split”, but for the harsh and brutal T-Nation authors, it seems that full body training is just one of the varieties of split - approx. Zozhnik.

Working out the whole body in each workout is more effective if you have little time, and also healthier, because our body is still one whole, and not a collection of parts.

Pros: High-frequency full-body workouts help you lose weight and build strength by increasing the muscles that grow with frequent stimulation.

This program is better for athletes who have other training besides iron. It teaches the body to optimally perform a small set of movements, rather than wasting effort on a dozen variations of movements.

Beginners should start with these workouts; they burn a lot of calories, lay a strength foundation, and improve health.

Some muscles may be delayed in development, which is not suitable for bodybuilders.

This good option for rare workouts – up to 3 times a week. To go to the gym more than three or four times a week, you need to know your body well and control the intensity.

Split example

Monday:
A. Rack clean 5×3
B. Bench Press 3×6
C. Lunges 3×8-12
D1.  Farmer's Walk 3x30 seconds
D2.  Dips 3x 30 seconds

Tuesday: Rest

Wednesday:
A. Push Press 5×3
B. Stanovoy 4×6
C. Pull-ups 3×8-12
D1.  Plank 3×30 seconds
D2.  Dumbbell curls 3x 30 seconds

Thursday: Rest

Friday:
A. Back Squat 5×3
B. Bent-over row 4×6
C. Dumbbell Bench Press 3×8-12
D1.  Farmer's Walk with one kettlebell overhead (the other in the lowered hand as usual)  3×30 seconds
D2.  Glute bridge on a bench 3×12

Saturday and Sunday: Rest or general physical training.

4. Press/pull split

Here you divide exercises by type of movement: pressing and pulling. Most of the muscles in the back of the body work in rows, and in the front - in presses.

Pros: The push/pull split is good for those who want to train hard but are limited in time. You can practice the movement more often than in a body part split, which only hits muscle groups once a week.

Cons: Due to the distribution of the load across muscle groups working together, it is not suitable for athletes and beginners, who still find it more effective to work the whole body at once. To benefit from this split, you need to have some training experience.

Split example

Day 1: Rows (upper back, spinal erectors, hamstrings, arm biceps)
Day 2: Presses (chest, shoulders, triceps, quads, abs)

5. Intensive/extensive split

In this scheme, the load on the nervous system varies, i.e. high intensity and volume. After a day of hard/speed training comes a day of longer, but less intense training. You can exercise 3 or 4 times a week.

Pros: An advanced option for athletes who have already exhausted their usual full-body workouts. In addition to the physical fitness and strength supported by traditional loading, you work more on speed and power, improving performance in your sport.

Cons: This split is only for experienced ones; it requires a strict dosage of loads. Workouts on an intense day last longer because you need to rest a lot between sets of power exercises. This scheme stimulates hypertrophy less.

Split example

Monday: Acceleration exercises, weightlifting and other pushing exercises
Tuesday: Metabolic systems training (MST), pulling exercises
Wednesday: Rest
Thursday: Acceleration exercises, weightlifting and other pushing exercises
Friday: Metabolic system training (MST), pulling exercises
Saturday and Sunday: Active recovery

6. Split “agonists/antagonists”

In one workout, you work muscle groups that perform opposing movements, such as dumbbell bench press and dumbbell chest row.

Pros: Such supersets lead to balanced development of strength in presses and rows. Alternating approaches for agonists and antagonists helps to increase working weights; increased blood flow to working parts of the body causes additional hypertrophy. The workouts are shorter and can be done more often – up to 6 times a week.

Cons: Not suitable for athletes who need to concentrate on specific movements. For beginners and older people, such loads are too great and require more recovery time.

Split example

Monday: Chest/Back
Tuesday: Legs/Shoulders
Wednesday: Rest
Thursday: Chest/Back
Pyatsia: Biceps/Triceps
Saturday and Sunday: Active recovery or complete rest

7. Split “main/additional movement”

The workout combines exercises for large muscle groups and small synergists that help with the main movement. For example, back and biceps or chest and triceps.

Pros: You can train often (3-6 times a week) and briefly, using supersets. The same muscle groups work longer, which leads to hypertrophy.

Cons: Too hard for beginners and not suitable for older people as they require more rest. This split is best used by experienced athletes who understand what they need to work on.

Example split for 5 workouts per week

Monday: Back/Biceps
Tuesday: Chest/Triceps
Wednesday: Legs/Shoulders
Thursday: Back/Biceps
Friday: Chest/Triceps
Saturday and Sunday: Rest

8. Specialization for tightening lagging muscles

For a short period, you leave only one day to maintain the muscles of the whole body and invest maximum effort in developing the weak group (3 times a week or more).

Pros: Increased volume and intensity lead to hypertrophy of the desired body parts. Nice welcome for experienced people who need to sharpen up something.

Cons:  All other muscle groups receive only a maintenance load and may lose strength/mass. This is not a program that will save all your results; something will have to be sacrificed.

Example of specialization for back muscles

Monday: Low rep horizontal rows
Tuesday: High-rep vertical rows
Wednesday: High-rep horizontal rows
Thursday:  Low Rep Vertical Rows
Friday: Full body maintenance workout

How to choose a split?

Determine the main goal of your training

Decide what exactly you need to improve. Isolation splits are not suitable for athletes who need to improve performance in full-body movements.

If you need muscles, don't waste time on jumps and sprints that develop speed. Choose one main goal, and you will know what split to take.

Everyone has 7 days in a week and 24 hours in a day, so decide how much you can spend on training. I had a client with three kids and four 12 hour shifts - and he could train 3-4 times a week.

Set your priorities. If you don’t have time for 5 workouts for 2 hours, then do a full body program. Any program will produce results if you can follow it.

Training Experience

This is a very important factor to choose correct scheme. Beginners sometimes start right away with a body part split, but they have too little strength and experience to benefit from isolated study muscles. Older people find that they cannot do much heavy training: the nervous system gets tired, the joints are overloaded, etc.

3 Ineffective and Harmful Ab Exercises

Training program for all muscle groups 6 days a week.

Warning! If you are recovering for a long time, do not use this program often, otherwise you may end up overtraining...

This workout is designed for strong and resilient people, this training program it effectively works all muscle groups, and after a few weeks you will already notice the results, the main thing is to rest a lot and eat well.

Weekly training schedule:

Monday. Exercises for hips and quadriceps.

1. Back squats. 6 sets of 10 times.
2. Scissor squats. Perform eight 5 10 times.
3. Squats performed with wide legs. 5 sets of 8 reps.
4. Exercises on the simulator for bending and extending the legs. Perform 5 sets of 10 repetitions.
5. Deadlift on straight legs. Perform 6 approaches 8 times.
6. Snatch lift. Perform 5 sets of 8 times.
7. Bent-overs with a barbell while standing. Perform 5 sets of 10 repetitions.

Tuesday. Exercises for the deltoid muscles.

1. Bent-over rows using a wide grip (loads the rear deltoids). Perform 5 sets of 10 times.
2. Dumbbell raises in an inclined position. Perform 3-4 sets of 10 times.
3. Seated dumbbell or barbell press. Perform 3-4 approaches up to 10 times.
4. Raising dumbbells to the sides. Perform 3-4 sets of 10 times.
5. French press (dumbbell press from behind the head). Perform 5 sets of 10 times
6. Seated dumbbell press. 3-4 sets of 10 times.
7. Kettlebell row to the chin (loads the shoulder muscles). Perform 5 approaches up to 10 times.
8. Pulling dumbbells forward. . Perform 3-4 sets of 10 times.

Wednesday. Exercises for shins, calves, abs.

1. Barbell or dumbbell calf raises. Perform 5 sets of 10-50 repetitions until burning occurs.
2. Barbell or dumbbell calf raises with a partner. Perform 5 sets to failure.
3. Calf raises on the machine. Perform 5 sets of 15 or more times.
4. Calf raises on a leg press machine. Perform 5 sets of 15 or more times.
5. Lifting on the abdominal machine with weights. Perform 5 sets of six or more times.
6. Raising legs while hanging on the bar. Perform 5 sets to failure.
7. Crunches on a horizontal block. Perform 3-4 approaches until failure.

Thursday. Back exercises.

1. Pull-ups on a horizontal bar with weights. Perform 5 sets of 10 times.
2. Pull on the upper block to the chest with an L-shaped adapter. Perform 5 sets of 10 repetitions.
3. Pull on the upper block with a wide adapter to the back of the head. Perform 3-4 sets of 10 repetitions.
4. Bent-over barbell row. Perform 3-4 sets of 10 repetitions.
5. Bent over dumbbell row. Perform 3-4 approaches 15 times, on each hand.
6. Row on a vertical block to the waist. Perform 3-4 sets of 10 times.
7. Pullover. Perform 4 sets to failure.

Friday. Exercises for the chest muscles.

1. Bench press on an incline bench. Perform 5 sets of 15 repetitions.
2. Incline dumbbell press. Perform 3-4 approaches 15 times, on each hand.
3. Bent dumbbell curls at chest level. Perform 3 sets of 10-15 times..
4. Wide grip bench press from a lying position. Perform 3-4 approaches 10-15 times.
5. Dumbbell press from a lying position. Perform 3-4 approaches 10-15 times.
6. Lying dumbbell flyes. Perform 3 sets of 10-15 times.
7. Reduction of forearms on the machine. Perform 4 sets to failure.

Saturday. Exercises for arm muscles.

1. Barbell curls for biceps. Perform 5 sets of 10-15 repetitions.
2. Lifting dumbbells for biceps. Perform 3-4 approaches 10-15 times.
3. Lifting dumbbells for biceps from a sitting position on an incline bench. Perform 3-4 approaches 10-15 times.
4. French overhead press. Perform 3 sets of 10 times.
5. French bench press. Perform 3 sets of 10 times.
6. French dumbbell press from a seated position. Perform 3 sets of 10 times.
7. Pull on the block to the back of the head. Perform 4 sets to failure.

Sunday is rest.

After training, do a cool down, stretch the whole body, and don’t forget about proper nutrition.

Video: how many times a week should you train?

Video: is it possible to train every day?

Such a parameter as the frequency of visiting the hall is of exceptional importance. His correct definition allows you to achieve maximum hypertrophy, avoid catabolism, and prevent overtraining of all body systems. And too wide use of the body's adaptive capabilities usually leads to the opposite of the desired effect. Most people get extremely negative results, systematically exceeding the threshold of the body's adaptive capabilities.

What is the optimal training frequency?

In theory, the optimal training frequency is defined as the arrangement of classes at the so-called peak of supercompensation. Then training session can provide the necessary level of “good” stress, and will contribute to the development of the necessary physical qualities. The only problem is that supercompensation various systems(muscular, cardiovascular, nervous) - this is a different point in time, and the optimal frequency must be determined so as to wait until each of the systems is restored to the required degree.

The average supercompensation values ​​for strength training are:

• strength mode, 1-5 reps. Muscles recover from 12 to 36 hours, if the time under load exceeds 15 seconds - up to 76 hours or more. The higher the level of the athlete, the more time should pass between workouts. Beginners can do strength training after one full day. The central nervous system recovers in about 24 hours for an average-level athlete and longer for a more experienced athlete; the hormonal system can recover up to 5 days, especially if cortisol is elevated due to stress;
• “hypertrophy” mode, time under load from 20 to 40 seconds. Muscles recover from 36 to 72 hours, sometimes sources indicate larger numbers. Nervous system - about a day; opinions differ regarding the hormonal system. Most sources indicate that it is better not to train the same muscle group for hypertrophy more than 2 times a week, since the hormonal system cannot recover faster;

How to determine the optimal training frequency for yourself

It is usually recommended to monitor the state of the body according to the following parameters:

• quality of sleep. If sleep disturbances occur after training, you are working out too much and you should reduce the frequency of going to the gym;
• appetite. Loss of appetite under high loads - sure sign overtraining, it is also better to reduce the frequency;
• state of strength indicators. If you exercise taking into account the figures given above, but your strength indicators do not increase, but fall, the frequency must be reduced. At least during the first year of training, strength should increase linearly;
• progress in achieving goals. Obviously, if you do not see hypertrophy, or are not losing weight, there is something wrong with your training, including the frequency or quantity

Optimal training frequency for weight loss

Those losing weight are advised to differentiate between cardio and strength training. You should not perform excessive strength training to avoid catabolism. Without pharmacological support, 2-3 workouts per week are considered optimal, containing basic exercises in a strength (not hypertrophy) mode to preserve muscles. And cardio training in a regular or interval style almost every day. It is also possible to use circuit training in machines or with free weights; there can be at least 2 such sessions per week.

Those losing weight can go to the gym more often, but should not do an excessive amount of strength work.

Optimal training frequency for gaining weight

When training for weights, it is important to ensure rest; the classic approach recommends that you go to the gym every other day, and work so that one muscle group is not trained more than 2 times a week for a beginner and 1 time a week for an experienced athlete. If methods of increasing training intensity are used, less frequent training is also allowed.

Exercising too often

Exercising too frequently while gaining weight can result in a lack of progress due to too much stress on the hormonal system. Training plans designed for athletes with pharmacological support are especially dangerous in this sense if they are used by natural training athletes. You should differentiate between these indicators, and avoid too frequent and voluminous training to prevent catabolism.

Exercising too often in weight loss plans usually leads to exhaustion nervous system, and changes in appetite. In most cases, this leads to a breakdown in dieting and is therefore counterproductive. You should carefully approach the amount of training, and reduce it as your body condition changes and your caloric intake decreases.

Too infrequent training

Usually, training too infrequently also leads to a lack of progress. The reason is an insufficient level of training load. In terms of weight loss, this can lead to a lack of progress, or to too much reduction in body weight due to muscle tissue and negative changes in appearance. For those gaining weight, training too infrequently can lead to fat gain, not fat gain. muscle mass, so you should also be careful.

I want to remind you of a few of Dennis's rules, set out back in 1976, some things will seem new to you, but the rest would just be nice to remember. Don't be scared by the numbers "1976", 95% the basic truths of bodybuilding were laid down 20-40 years ago and they all still remain unchanged. Therefore, as they say, read the classics :)

* Please read the article “Adaptation, Stagnation” first, as the principles set out in it are also included in the principles set out by Dennis.

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So, Dennis' seven rules:

1st rule:

“Include plenty of isolation exercises in your program. Dubruil argued that isolation exercises were just as effective in building strength and size as the widely recommended compound exercises.

Ruining the base is a sacred thing. But I have repeatedly observed how, over time, people experienced slower muscle growth. The way out of the stagnation was to add insulation to the base.

“Because each muscle can work harder alone than when working as a team, isolated movements like triceps extensions and curls will give it the targeted extra-heavy load it needs to stimulate further growth. Trust me, if you hit a plateau, only hard work in isolation exercises will make you grow again."

By training one side of your body, you can develop more effort, and this can be reflected in further muscle growth. By the way, I prefer to pump the lat pulldown with one hand, perhaps that’s why this muscle is ahead of all the others.

2nd rule:

“Use different exercises to target the same muscle group.”

Each muscle has a belly, a beginning and an end. Compound exercises load the abdomen more, while isolated exercises load the beginning and end. Dubruil believed that for each muscle there should be at least one compound exercise and several isolated ones. The goal is to work all parts of the same muscle. Here it would be good to remember the POF principle, which describes in detail how to do this.

The more muscle fibers that are stimulated,
The greater her chances of growing

Example: To work the biceps, you should focus on the belly of the muscle, the beginning and end to develop the peak of the biceps, and the brachialis to improve definition. Your arsenal will include barbell curls as a core exercise (abdominal), Scott curls for the lower biceps, concentration curls for the peak, and hammer curls for the brachialis.

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3rd rule:

Work as fast as possible!

Dubruil recommended resting 1-2 minutes between sets. basic exercises and 1 minute in isolated ones. The pace of the workout should be such that your cardiovascular system. However, if you are forced to stop the approach because you are out of breath and your heart is beating at a crazy speed, it means that the cardiovascular system has failed before the muscles themselves. Therefore, train quickly, but not so much that you are out of breath after each set. One old rule is to start the next set a few seconds before your breathing is almost back to normal.

4th rule:

The fourth rule complements the third: in order for the respiratory and cardiovascular systems to cope with the high pace of training, they must be trained by including cardio in your programs.

The more efficiently the cardiovascular system works, the sooner the products of fatigue will be removed from the muscles (up to a certain point), the necessary nutrients, such as glucose, amino acids and creatine, will be delivered to them faster, and then you will be able to recover immediately after training, which is beneficial will affect your progress.

The amount of aerobic activity for each individual is determined individually, but most likely, 20-minute workouts three times a week will be the required minimum, and a maximum of 30-60 minutes five to six times a week. When striving for maximum muscle size, too much aerobics will have the opposite effect, so when in doubt, do less rather than more.

5th rule:

Light, blood-pumping exercise outside of training will remove metabolites from the muscles and speed up recovery, as well as reduce muscle soreness

The products of fatigue that are in the muscle are beneficial up to a certain point, but if they linger longer, they begin to have negative impact for recovery and growth. Dubruil wrote that the products of fatigue should remain in the muscle for at least 20 minutes, but preferably several hours. However, if they linger longer than a day, they begin to inhibit recovery and interfere with muscle growth.

To remove decay products and speed up recovery, it is enough to wash the muscles with blood; to do this, it is enough to do one hundred repetitions with a light weight, and the weight should be such that you could do all three hundred repetitions.

6th rule:

Work as hard as possible on each rep.

Note that this is per rep, not per set. Of course, you can’t do this without drop sets and a partner who could put pressure on the bar or, on the contrary, lift it.

According to Dennis, this is the problem with many bodybuilders. They don't work hard enough. Most of us only really kick ass in the last two reps. To work harder on each rep, you need to find a partner, and you should also resort to the help of drop sets.

7th rule:

It is necessary for breakdown products to remain in the muscles for some time to stimulate muscle growth

How to understand this rule? This means that the muscle groups being trained must be nearby. That is: quadriceps + hamstrings, chest + anterior deltoids, biceps + triceps, etc.

If you first train your shoulders and then start working on your legs, then the blood will not have time to stay in the deltoids for a sufficient time and, of course, it will completely and completely flow into your legs. Of course, this rule requires the preparation of certain split programs. By and large, this is how we use them:

Four-day split:

Day 1: Quads, Legs and Calves
Day 2: Chest and deltoids
Day 3: Latissimus, trapezius and erector spinae
Day 4: Hands
Day 5: Rest

Five day split:

Day 1: Legs
Day 2: Chest

Day 4: Deltoids and trapezius
Day 5: Hands
Days 6 and 7: Rest

Six day split:

Day 1: Legs
Day 2: Chest
Day 3: Latissimus and erector dorsi
Day 4: Deltoids and trapezius
Day 5: Triceps
Day 6: Biceps and Forearms
Day 7: Rest

This is one of the most convenient varieties separate systems training, according to which you work out all the main muscle groups in five days, dedicating a separate day for each muscle group. This allows you to better work out each muscle group separately. The five-day split is used in bodybuilding primarily by experienced athletes and professionals who have extensive experience and training in three and four-day split programs.

FIVE DAY SPLIT: BENEFITS

As mentioned above, a five-day split is one of the varieties of split training systems, which is characterized by a deeper division of muscle groups by day. We have five main muscle groups (legs, back, chest, shoulders, arms) and, accordingly, 5 training days a week. Thus, we can spend more time training each muscle group separately in order to work it out more efficiently and give the muscles a stimulus for subsequent growth.

In addition, a five-day split allows you to pay special attention to lagging muscle groups. As a rule, training the lagging muscle group is done on the first day of the week, when you have fully rested and recovered from the weekend. You can add one exercise or do more sets to target lagging muscles. At the same time, it is advisable to reduce the load on other muscle groups.

The five-day split can be used for different purposes. It is optimal for both gaining mass and increasing strength and power endurance. Many experienced athletes use a five-day split during the drying period. You can create a five-day split yourself according to your goals.

FIVE-DAY SPLIT: DISADVANTAGES

Despite all the advantages, a five-day split also has its disadvantages. As they say, every coin has two sides. What is an advantage for some may be a disadvantage for others. First, the five-day split is not suitable for beginners. For beginners, it is best to start with a two/three day split training program. Experienced athletes need to spend more time working on each MG, accordingly using deeper options for split training systems.

It is worth considering that when doing a five-day training program, you should be able to fully rest between workouts, get good sleep and eat well. If you have a busy work schedule, don't get enough sleep and don't eat regularly, then a five-day split is definitely not for you. In this case, I recommend it.

HOW TO CREATE A FIVE-DAY TRAINING PROGRAM

You can independently create a five-day training program that will most effectively contribute to achieving your goals. The most important thing when creating a five-day split is to correctly arrange the training of the five main muscle groups within one weekly microcycle. The main rule is not to do back-to-back workouts that load the same muscle groups. For example, training your back after training your biceps, or training your pectoral muscles after training your triceps.

You can use various schemes for constructing a five-day split, alternating days of training and rest. Most often used classic scheme 1+1+1+1+1+2, according to which there are 5 days of training and 2 days of complete rest. However, by creating a five-day split, you can alternate training and rest days according to your recovery capabilities and other individual characteristics. For example, you can evenly divide your training days with rest days. The main thing is that the interval between training one MG does not exceed 7-10 days, otherwise you risk missing the supercompensation phase, when your muscles have fully recovered from the previous workout and become a little bigger and stronger.

FIVE-DAY SPLIT OPTIONS

Option 1

• Mon. (leg muscle training)
• Tue. (chest muscle training)
• Wed. (back muscle training)
• Thurs. (deltoid muscle training)
• Fri. (arm muscle training)
• Sat., Sun. (rest)

Option 2

• Mon. (back muscle training)
• Tue. (chest muscle training)
• Wed. (leg training)
• Thurs. (deltoid muscle training)
• Fri. (arm muscle training)
• Sat., Sun. (rest)

Option 3

• Mon. (arm training)
• Tue. (leg training)
• Wed. (delt training)
• Thurs. (back workout)
• Fri. (chest workout)
• Sat., Sun. (rest)

The options for constructing a five-day plan do not end there. You can independently create your own version of a five-day split, which will most effectively contribute to achieving your goal, taking into account your individual characteristics. Below is an example of a five-day split training program for mass in accordance with option No. 1, which is one of the most effective options for building a training program 5 days a week.

FIVE DAY SPLIT FOR MASS

MONDAY (LEGS TRAINING)

1. Squat 3-4x8-10
2. Leg presses 3-4x8-10
3. Leg extensions 3x10-12
4. Deadlifts 3-4x8-10
5. Leg curls 3x8-10
6. Standing/sitting calf raise 3x12-15

TUESDAY (CHEST TRAINING)

1. Bench presses 3-4x8-10
2. Dumbbell bench presses at an upward angle 3-4x8-10
3. Push-ups on wide bars 3-4x8-10
4. Lying dumbbell flyes 3x10-12

WEDNESDAY (BACK MUSCLE TRAINING)

1. Bent-over barbell rows 3-4x8-10
2. Wide grip chest pull-ups 3-4x8-10
3. Bent-over dumbbell rows 3x8-10
4. Shrugs with a barbell or dumbbells 3x8-10
5. Hyperextensions for the back 3x8-10

FOUR (DELTOID MUSCLE TRAINING)

1. Army press standing 3-4x8-10
2. Seated dumbbell presses 3-4x8-10
3. Dumbbell swings through the sides 3x10-12
4. Swing dumbbells through the sides in an incline 3x10-12

FRIDAY (ARM MUSCLE TRAINING)

1. Close grip bench presses 3-4x8-10
2. French presses standing 3x8-10
3. Arm extensions on the block down 3x8-10
4. Barbell curls for biceps 3-4x8-10
5. Hammers with dumbbells 3x8-10

NOTES FOR THE PROGRAM

The 5-day mass split is intended for experienced athletes who have at least 2 years of regular training experience and have peaked in 3- and 4-day split training programs. The duration of the five-day training program is 8-12 weeks, after which it is necessary to change the focus and training program. Rest between sets is at least 2 minutes, between exercises 5 minutes. When training for endurance, the rest time should be reduced to 30-60 seconds, increasing the number of repetitions in the approach to 15-20. When training for strength, increase the rest to 5 or more minutes, and reduce the number of repetitions to 3-5.

This version of a five-day weight split is only a base that you can adapt to yourself, taking into account your goals and characteristics. You can replace exercises with similar ones, change the number of approaches and repetitions, increase the volume of load on a specific MG and reduce it on others. Good luck and hope you achieve your goal as soon as possible!