Two-day split up and down. Two-day split for bulking

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 needs to train according to a program that involves using all muscle groups within one workout, and only then move on to separate classes.

Two-day split for mass, which involves breaking down the whole body into two workouts, carried out in 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 execution power loads allowed to use absolutely all muscle groups.

The structure of training programs can be completely different. Some are built 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 the other on the lower part of the body. The presented two-day split is designed completely differently.

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 spinal region and lower limbs should be worked on different days. Experienced bodybuilders know about this feature and never train both of these muscle groups on the same day.

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

2-Day Mass Split - Training Program

First day

1. 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;
• tight 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.

1. Shoulder girdle. Assumes a fifteen-minute execution alternating:

• military press;
• Wide grip chin pulls.

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

• bench press narrow grip;
• French press.

Do 3 sets of 8-12 repetitions.

Second day

1. 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).

1. 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 incline bench lying down;
• 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.

1. 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 and anabolic steroid It is not recommended to exercise for longer.

primary goal: increase in muscle volume
Type of training: split
Required level of training: average
Number of workouts per week: 4
Necessary equipment: barbell, dumbbells, exercise machines, blocks
Target gender: men and women

When creating a top/bottom split training program, people often make the following mistakes:
1. Too many approaches for each muscle group
2. Too many isolation exercises
3. Lack of variety in training the same body part

When developing this training program, we tried to avoid these mistakes and provide each muscle group with a sufficient level of hypertrophy stimulation. The program will work best for those athletes whose training experience exceeds 6 months. If you have been bodybuilding for more than 3 years and are close to reaching your limit muscle growth, then this program most likely will not bring you tangible benefits.

Workout #1 for the lower body

Exercise	Approaches	Repetitions
	2 warm-up and 3-4 working	12-15 (warm-up), 6-8
	2-3	10-12
	3-4	6-8
	2-3	10-12
	3-4	6-8
	2-3	10-12

As you can see, this training consists of at least 17 approaches, which will take you about 45 minutes to complete. You can do a maximum of 23 approaches, which should preferably be completed in 60 minutes.

Workout #1 for the upper body

A minimum of 16 approaches, which should take 35 minutes to complete. A maximum of 22 sets, which should take 50 minutes to complete.

Workout #2 for the lower body

Exercise	Approaches	Repetitions
	2 warm-up and 2-3 working	12-15 (warm-up), 10-12
	2-3	10-12
	2-3	10-12
	2-3	10-12
Standing calf raise in Smith machine	2-3	8-10
	2-3	12-15

Minimum 14 approaches and 30 minutes of time. Maximum of 20 approaches and 40 minutes of time. How is it different from workout #1? Less volume of training and leg curls in the machine are replaced by lunges with dumbbells back.

Upper body workout #2

Exercise	Approaches	Repetitions
	2-3	to failure
	2-3	10-12
	2 warm-up and 2-3 working	12-15 (warm-up), 10-12
	2-3	10-12
	1-2	10-12
	1-2	10-12

Minimum 12 approaches and 30 minutes of time. Maximum of 18 approaches and 40 minutes of time. How is it different from workout #1? Less training volume, plus a slightly different set of exercises.

Lesson plan for the week

This split was designed as a 4-day split, so ideally you should train on the following schedule:
Tuesday – Upper Body Workout #1
Wednesday – rest day
Thursday – workout number 2 for the lower body

However, if circumstances do not allow you to train 4 times a week, or if you do not have time to recover with this schedule, then the 3-day version of this split is suitable for you:

Week 1
Monday – Workout #1 for the lower body
Tuesday is a day of rest
Wednesday – Upper Body Workout #1
Thursday – rest day
Friday – workout number 2 for the lower body
Saturday and Sunday are rest days

Week 2
Monday – Upper Body Workout #1
Tuesday is a day of rest
Wednesday – Lower Body Workout #1
Thursday – rest day
Friday – upper body workout #2
Saturday and Sunday are rest days

Working weights in exercises
The repetition ranges prescribed above must correspond to a certain amount of weight:
6 reps – approximately 85% of one rep max
8 reps – about 80% of 1RM
10 reps – approximately 75% of 1RM
12 reps – about 70% of 1RM

Progression of working scales
The first 2 weeks of training under this program are “test”: during this period you must determine your working weights. From week 3 you begin to train with full dedication.

Increase working weights in heavy compound exercises ( squats, deadlift, barbell press on a horizontal and inclined bench) after you can perform the specified number of repetitions in all sets with the same weight.

After 6 weeks of training in full working mode ( weeks 3 to 8), a “fasting” week follows.

"Unloading" week
This is a time to rest from hard training. This stage is necessary to give your body the opportunity to fully recover and your nervous system rest to avoid overtraining, reduce the likelihood of injury and increase motivation.

As for working weights, they should not be reduced. Reducing the volume of training ( total number of approaches) will be quite enough.

Two-day split for mass or in other words two-day program training is a type of separate training system, according to which you divide the work of all the main muscle groups of the body into two separate workouts. As a rule, the upper body is worked out in one workout, and the lower body in the second. What is the advantage of a two-day split training program and why is it so popular among naturals?

Two-day training program

The two-day mass split is great for both beginners and more experienced athletes who are not using anabolic steroids. As you know, the growth of muscle mass without the use of steroids is possible only if the working weights in the exercises are constantly increased. However, most visitors gyms are in a state of deep stagnation. Due to the blind copying of champion training programs with which the entire Internet is littered, a natural’s body simply does not have time to recover, which leads to a state of overtraining in which there can be no talk of any progress. A two-day mass split allows for full recovery between workouts, which will have a positive effect on increasing the athlete’s working weights and muscle mass. With the help of this you are guaranteed to be able to break through stagnation and reach new level. Tested by personal experience!

The most common options for constructing a two-day split are “TOP-BOTTOM” and “PULL-PUSH”. According to the first option, in the first workout you work the muscles of the upper body (CHEST, BACK, ARM), and in the second workout the muscles of the lower body (LEGS, PRESS). According to the second option, in one training session you work out pulling muscle groups (MUSCLES OF THE BACK AND BACK OF THE THIGH, BICEPS OF THE ARMS), and in another training session pushing muscle groups (CHEST MUSCLES, TRICEPS, FRONT DELTO, QUADRICEPS). For clarity, I will give examples of both options for a two-day weight split.

Two-day weight split “TOP-BOTTOM”

Workout #1 (TOP)

1. Bench press horizontal bench 3x8-10

2. Incline dumbbell press with head up 3x8-10

3. Pull-ups on the bar with a wide grip 3x8-10

4. Bent-over barbell row 3x8-10

6. Standing barbell curls 3x8-10

7. French press with bar 2-3x8-10

Workout No. 2 (LOW)

2. Bench leg press 3x8-12

3. Deadlift with a barbell 3x8-10

4. Calf raises standing or sitting 3x12-20

5. Hanging leg raises 3x12-20

Two-day PUSH-PULL mass split

Workout No. 1 (PULLING EXERCISES)

1. Deadlift with barbell 4x8-10

2. Pull-ups on the bar 3x8-10

3. Bent-over barbell row 3x8-10

4. Standing barbell curls 3x8-10

5. Hanging leg raises 3x12-20

Workout No. 2 (PUSHING EXERCISES)

1. Squats with a barbell on the shoulders 4x8-10

2. Bench leg press in the simulator 3x8-12

3. Calf raises standing or sitting 3x12-20

4. Bench press on a horizontal bench 3x8-10

5. Seated barbell or dumbbell press 3x8-10

6. French press with a barbell lying or standing 3x8-10

Notes on the 2-Day Mass Split Program

The number of workouts per week will depend on your body's recovery abilities and other factors. The optimal amount of training is 2-3 times a week. If you have a busy work schedule and other problems that are preventing you from fully recovering, then you will need more time to recover. In this case, I recommend training only 2 times a week, for example on Monday and Friday. If you recover quickly, then you can exercise 3 times a week every other day (Mon, Wed, Fri or Tue, Thu, Sat) alternating workouts. For example, on Monday the upper body, on Wednesday the lower body, on Friday the upper body again, etc. So in the first week you will have two workouts for the top and one for the bottom. In the second week there will be two workouts for the lower body and one for the upper body, etc. There are many options. The choice is yours.

Frankly speaking, I prefer the first option for constructing a two-day split training program for mass “TOP-BOTTOM,” although both options are equivalent. At one time, I did a two-day weight split in order to break through stagnation in working weights and muscle growth. And I succeeded. I hope you succeed too. I wish you good luck, friends!

Three day split It is no coincidence that it is one of the most common options for a separate training system, as it is optimal for both beginners and advanced athletes. Three workouts per week allow you to thoroughly work out each muscle group and fully recover between workouts. Therefore, a three-day training program is often used for both gaining mass and strength, and for losing weight.

Benefits of a 3-Day Split Training Program

The 3 times a week training program is a bodybuilding classic. Unlike a two-day split, a three-day split allows you to pay more attention to working the muscles of the upper body. Exercising every other day optimally promotes recovery and avoids overworking the body.

Each muscle group is thoroughly worked out once a week, not counting indirect load. This interval between training one muscle group is optimal for muscle recovery and supercompensation. Therefore, by following a three-day training program, you can successfully achieve your goals, be it increasing muscle mass and strength, or losing weight.

There are many options for creating a three-day workout program. The main thing is to correctly distribute muscle groups. As usual, in one workout two muscle groups are worked out - one large and one small muscle group. For example, on Monday we train the leg muscles + shoulders, on Wednesday the pectoral muscles + biceps, and on Friday the back muscles + triceps.

In every workout, heavy compound exercises are always performed first, which involve a lot of large and small muscles, then lighter and isolating exercises. For example, on Monday, a leg and shoulder workout might look like this:

1. Barbell Squat
2. Bench leg press in the simulator
3. Leg extensions on the block
4. Leg curls on a block
5. Standing barbell/dumbbell press
6. Standing Barbell Row

Training days are separated by 1-2 days of complete rest. Each MG is worked out once a week at the peak of supercompensation, when the muscles have fully recovered and become a little larger and stronger. In this case, you can progress the load by slightly increasing the working weight or performing 1-2 more repetitions. However, if at the next workout you feel that you have not yet recovered, then you need to either reduce the volume of the load or increase the rest time between workouts, working each MG every 8-9 days.

Below are several options for three-day training programs for beginners, advanced athletes and a three-day split for girls. These options are not dogma. You can independently replace the exercises, the number of repetitions and approaches, and so on. Any training program can and should be adjusted to suit you, based on your body’s recovery abilities.

THREE-DAY MASS SPLIT FOR ADVANCED

WORKOUT 1 (BACK-CHEST)

1. Pull-ups with extra weighing 4x8-12
2. Dumbbell/barbell bench press 4x8-12
3. Bent-over barbell row 3x8-10
4. Dumbbell press at an angle of 3x8-10
5. Bent-over dumbbell row 3x8-10
6. Lying dumbbell flyes 3x8-10

WORKOUT 2 (SHOULDERS, ARMS)

1. Seated barbell/dumbbell press 4x8-12
2. Barbell/dumbbell rows to the chest while standing 4x8-12
3. Close grip bench press 3x8-10
4. Barbell curls 3x8-10
5. French press 3x8-10
6. Hammers with dumbbells 3x8-10

WORKOUT 3 (LEGS, CALVES)

1. Squats 4x8-12
2. Deadlift 4x8-12
3. Leg press 3x8-10
4. Leg curls 3x8-10
5. Standing calf raise 3x12-15
6. Seated calf raise 3x15-20

THREE-DAY SPLIT FOR BEGINNERS

MONDAY (BACK, BICEPS)

1. Deadlift 3x6-8
2. Pull-ups 3x6-12
3. Bent-over barbell/dumbbell row 3x6-12
4. Arm curls with a barbell 3x6-12
5. Hammers with dumbbells 3x6-12

WEDNESDAY (CHEST, TRICEPS, ABS)

1. Bench press 3x6-8
2. Incline dumbbell press 3x8-12
3. Dumbbell flyes 3x8-12
4. Dips 3x6-12
5. French press 3x6-12
6. Crunches 3x20-30

FRIDAY (LEGS, SHOULDERS)

1. Squats 3x6-8
2. Leg press 3x8-12
3. Calf raise 3x12-15
4. Seated barbell/dumbbell press 3x8-12
5. Barbell row to the chin 3x8-12
6. Dumbbell swings to the sides 3x10-12

THREE-DAY SPLIT FOR GIRLS

Men's and women's workout, as a rule, have several fundamental differences. Firstly, most men want to increase muscle mass and strength, while girls dream of losing weight, pumping up their butts, making their stomachs flat, getting rid of their sides, and so on. That is, girls Special attention focus on working on the so-called “problem areas”. Consequently, training for girls will be less intense and consist mainly of exercises for the most problem areas bodies such as thighs and buttocks, abdomen. Moreover, after strength training you can add 20 minutes of cardio or do a cardio workout on a separate day, if possible, of course.

MONDAY (LEGS and BUTTOCKS, PRESS)

1. Squats 3x12-15
2. Deadlift on straight legs 3x12-15
3. Lunges with dumbbells 3x12-15
4. Leg curls 3x12-15
5. Incline crunches 3-4x20-25

WEDNESDAY (CHEST, TRICEPS)

1. Push-ups 3 max.
2. Incline dumbbell press 3x12-15
3. Lying dumbbell flyes 3x12-15
4. Extension of arms with a dumbbell from behind the head 3x12-15
5. Arm extensions on the block down 3x12-15

FRIDAY (BACK, SHOULDERS)

1. Pull-down of the upper block behind the head 3x12-15
2. Bent-over dumbbell row 3x12-15
3. Hyperextension 3x12-15
4. Seated dumbbell press 3x12-15
5. Lifting dumbbells through the sides 3x12-15

NOTES FOR THE PROGRAM

You should switch to a three-day split after a full-body training program or a two-day split. However, quite often beginners immediately begin to practice three-day split for beginners. The main thing is not to overdo it with the load to avoid overtraining.

On initial stage It is enough to perform 2-3 approaches with small weights of 10-15 repetitions in order to establish the correct technique for performing the exercises and gradually prepare the muscles for working with large working weights.

When working on mass, trained athletes need to perform exercises with large working weights (75-80% of the maximum), 3-4 sets of 6-12 repetitions.

Rest between sets depends on your goals. When working on mass and strength, rest between approaches and exercises for 2-3 minutes. To lose weight, rest between approaches should be reduced to 30-60 seconds. Rest no more than 2 minutes between exercises.

Training split for an athlete using and not using steroids? Of course there is, and in some cases it is quite significant.

The basis of “natural” training, that is, without external pharmacological support, lies in only one thing. Heavy basic exercises performed with a certain intensity and duration cause physiological stress, to which the body reacts with an additional release of hormones, including anabolic ones. These hormones are released precisely at the moment when stress is created, that is, during training. It is at this time that cell membranes muscle fibers are able to transmit hormones through themselves as much as possible, including the most important one – testosterone. Training is the only way to increase testosterone levels in the body for a “natural” and the only way to make muscles grow.

It’s no secret that basic exercises are better than isolation exercises in terms of their effect on hormone levels. However, not all basic exercises are equally effective. For example, the bench press is better than the seated bench press; Bent-over barbell rows are better than pull-ups on the bar. If we highlight the best basic exercises according to the degree of impact on the hormonal system, we will get a very small list. Barbell squats, deadlifts, barbell rows. Various options presses for pectoral muscles and shoulders are significantly inferior the listed exercises. Arm exercises are not worth mentioning at all; they have virtually no effect on the increase in anabolic hormones during training. Therefore, a “natural” athlete should under no circumstances plan a program in which arm or shoulder training would be done on a separate day. The load on them will not cause a noticeable hormonal response, which means that hormones will not enter in large quantities muscle tissue and will not provide the necessary protein synthesis. Ideal option for a “natural” person, he will start training with several sets of heavy squats or deadlifts to ensure maximum release of hormones, and then maintain their increased level with other basic exercises, including on other muscle groups, and with their help direct testosterone-enriched blood into muscle tissue under stress.

Practice

Back in the early 90s, Stuart McRobert, author of the bestselling book “Think. Bodybuilding without steroids,” offered in the said book options for abbreviated programs based only on. One such program involved a two-day split, in which all the major muscles were distributed over two training days. One day the first exercise was squats, the other day it was deadlifts. Despite the fact that more than twenty years have passed since the book was written, such a program has not lost its relevance and has even found its justification modern science. In fairness, it is worth noting that Joe Weider proposed a similar scheme even earlier, but aimed it exclusively at beginners. Let us give an example of a program built on these principles. There can be quite a lot of options for combinations of the exercises given below - whatever suits you, the main thing is that first there are the most basic ones, that is, the most “testosterone-rich” ones:

Day 1

Barbell squats: 3×10–15;

Bench press: 3×8–12;

Barbell curl: 3×8–12;

Close grip bench press: 3×8–12.

Day 2

Deadlift: 3×10–15;

Pull-up bar: 3×8–12;

Seated dumbbell press: 3×8–10;

Calf raise: 3×15–20;

Curl: 3×15–20.

Since the volume of load on an individual muscle group is small, training should be performed more often than the usual once every seven days. This rule is also substantiated by science and confirmed by one long-term study showing that rare workouts With a large number approaches to the muscle are as effective as frequent training, but with a small number of approaches. Based on the above, the scheme for executing the program during the week may look like this:

The next week starts from day No. 2, that is, day 1 and day 2 change places, and the rest days are the same.

It is very important for a “straight” person to take into account that at least one day of rest after each training day mandatory, since during this time the hormonal system is restored. Daily training leads to its exhaustion, and progress stops completely. The above program takes this circumstance into account.

Alternatively, every two weeks you can change the repetition range for the selected exercises by increasing or decreasing the working weights, which will ensure longer-term progress from the program.

Conclusions:

1. Basic exercises are not equally effective in their effect on the hormonal system. The more large muscles involved in the work at the same time, the more effective the exercise. The most effective exercises will be on the legs and back.

2. Each workout must include at least one of basic exercises on the legs or back, and it should be at the very beginning. Other exercises follow later.

3. Training small muscle groups on a separate day is minimally effective.

4. Training program should include at least a day of complete rest after each workout.