Split on the shoulders, chest and triceps

Professional training on muscles

The logic of the third month of our program for recruiting mass is based on dividing the body into three groups of muscles trained on different days. Training will go in a staggered manner - in the first week of the cycle, 5 training sessions will be required, in the second - 4 trainings per week.

Muscles will be divided into the following segments: the lower body( muscles of the anterior and posterior thighs, calves), the "pushing" group of muscles of the upper half of the body( chest, shoulders and triceps) and the "pulling" muscle group of the upper half - the musculature of the back and biceps.

Training program: 3 month

Weeks 9 and 11:

  • Monday: "Push" ( chest, shoulders, triceps)
  • Tuesday: "Stretch" ( back, biceps)
  • Wednesday: rest
  • Thursday: Feet (muscles of the hips, calves, press)
  • Friday: rest
  • Saturday: "Push" ( chest, shoulders, triceps)
  • Sunday: "Pull" ( back, biceps)

Weeks 10 and 12:

  • Monday:
  • Tuesday: Feet ( thigh muscles, calves, press)
  • Wednesday: rest
  • Thursday: "Push" ( chest, shoulders, triceps)
  • Friday: "Tyani" ( back, biceps)
  • Saturday: rest
  • Sunday: Feet ( muscles of hips, calves, press)

The explanation of the program

FitSeven already told thatmodern anatomy increasingly considers the human body not as a set of bones, ligaments and independent muscle groups, but as a single whole. Any major basic exercise, in fact, requires the involvement of all muscle groups in the work.

The program for mass develops this logic. Training only at first glance divides the musculature into segments - in reality, in every training day the whole body works. Separation of movements into pulling and pushing, in turn, helps to train muscles in different ways.

Unlike typical split

Despite the fact that training large muscle groups twice a week is the easiest way to start muscle growth( split mon - chest, cp - back, pt - legs are much less effective), too frequent training does not give the bodyrecover.

Any major exercise on the muscles of the chest( for example, the bench press bench) is quite noticeably involved in the work of the muscles of the triceps, shoulders and even the press. If you decide to train your breasts in one day, and your shoulders and triceps in the other, you risk overtraining.

Can you alternate days differently?

Recommended in this program, the development of the muscle group every six days is optimal, but it requires as many as five training days in one of the weeks of training, and the observance of the chess sequence of lessons, which is difficult to fit into the schedule.

Unfortunately, these rules are the key factors affecting the growth of muscles - the frequency of training and its "inconsistency" interfere with the transition of the body to a stagnation regime. Reducing training to 3 times a week or moving to a stable schedule will dramatically affect the process.

Choice of exercises

In the first material of the series we mentioned that the program is designed for experienced enough trained people who have already achieved a certain result. That is why specific exercises you must choose yourself, based on their needs.

Among other things, only you can tell what works better for you - the rod pull to the belt, the dumbbell pull in the slope or the thrust of the horizontal sitting block - in fact, this is the same exercise. However, keep in mind that the specified number of repetitions is respected.

Number of sets and repetitions

The optimal number of repetitions at a frequency of working out one group of muscles about twice a week is 30-60 repetitions in training for large muscle groups( chest, back, legs) and 15-30 repetitions for small ones( shoulders, biceps,triceps, press, calves).

Since muscle hypertrophy is achieved with low repetition training( no more than 5 approaches), it is recommended that 6-12 sets of large basic exercises and approximately 3-6 sets of "small" exercises for hands and calves are recommended. In total, this gives no more than 4-5 exercises in training.

Final remarks

The recommended number of repetitions is the number of working repetitions in each workout - warm-up repetitions with low weight are mandatory for basic exercises, but should not be taken into account. The total duration of the training is no more than 50-60 minutes.

The gap between the working approaches of large exercises should be quite large - about 2-3 minutes. The break between the approaches of the exercises on the arms and shoulders may be somewhat smaller. However, the final figure depends only on your state of health.


The third month of the program for mass consists of alternating training on the legs, "pushing" and "pulling" the muscle groups of the upper half of the body. The total number of repetitions of exercises in the training of each of these groups is no more than 45-90 repetitions.