Detailed training plan: effective programs for men and women

A competent program for working out muscles is the basis of training progress.

It is this that will ensure intensive muscle growth and a balanced load.

In this article we will analyze the features of various programs, effective exercises and the specifics of training.

Let's draw up a rough training plan for men and women for different muscle groups.

Rules for creating your own weekly program

The ability to create an individual program for sports activities is a key characteristic of an advanced athlete and the dream of any beginner.

Preparation of such a program includes the following steps:

• write a basic training plan. First there should be a warm-up (about 10 minutes), 2 exercises for any of the main muscle groups (legs, back, chest), 3 exercises for secondary muscles (shoulders, biceps, triceps), and a cool-down (5 minutes). If you are focused on losing excess weight, you need to devote 20 minutes to cardio after strength training;
• set the main goal and objectives. The weakest muscle groups (especially if they are secondary) can be trained 2 times a week with a break of a couple of days for proper rest and recovery (for example, on Monday and Thursday);

Note! To work out your abs, you can include 3 sets of planks right into your warm-up, and leg raises or another similar exercise for several muscle groups during your cool-down.

• choose suitable exercise options. To the first set of exercises (load on large muscle groups), it is recommended to add basic loads or their variations on special exercise machines. You need to add isolated loads to the combination of small muscle exercises, changing them regularly to check the effectiveness. The selection of exercises largely depends on what exercise equipment and auxiliary devices you have in your home and gym;
• determine the number of approaches and repetitions. The total number of sets for each large muscle group should be 12-15 (i.e. 3 exercises of 4 sets or 4 exercises of 3-4 sets). The first set should use a fairly heavy weight and a minimum number of repetitions (from 8 to 12), while the second set should use a working weight and an increased number of repetitions (12 to 15).

Be sure to check out: Split program: training to pump up muscles with proven effectiveness Monthly training program: rules for drawing up a plan and sets of exercises Detailed training program with your own weight at home Effective training program for gaining muscle mass 3 times a week

Sample lesson plan for women

Exercises for weight loss

Strength training with weights (most often called “base” by professionals) burns a huge amount of calories. This result is quite natural: such exercises require enormous energy expenditure. However, it will not be possible to constantly do basic exercises if your body is experiencing a calorie deficit (calorie restrictions are inevitable in the process of losing weight). In this case, they can exhaust the body and contribute to the appearance of overtraining. Strength loads during weight loss should be used in doses.

And long-term loads at an average rhythm (for example, running, aerobic exercises or high-repetition exercises with light weights) do not load the losing weight body as intensely as strength training, so their quantity should prevail. The number of workouts per week is 4-5.

Note ! There is a special concept - “heart rate zone for fat burning” (approximately 70% of peak heart rate). It is believed that with such a pulse, the body burns subcutaneous fat as intensively as possible.

Example program:

1. Warm-up: cardio exercise (30 minutes).
2. Smith Squats: 3 sets of 12 reps (light weight).
3. Lunges with weights: 3-4 sets of 15 times for each leg separately.
4. Hyperextension on a bench: 3 sets of 15 repetitions.
5. Curls with dumbbells (“hammers”): 4 sets of 15 reps.
6. Crunches: 4 sets of 15 times.
7. Roman chair sit-ups: 3-4 sets of 15 reps.
8. Cool down: cardio (at least 25 minutes).

Exercises for relief

Relief training involves 5-6 workouts per week, but all of them should be strength training. The optimal option is 3 strength exercises and 2 cardio (running at a moderate pace, jumping rope, swimming). This version of the relief program will allow you to achieve the best results.

The number of repetitions should vary from 12 to 15 times in 1 set. The weight used is average (depending on the individual level of physical fitness). The weight is selected in such a way that the athlete can do 12 repetitions while maintaining the correct technique.

There are no clear recommendations regarding the number of approaches in relief training - you should focus on your body and the planned list of exercises. For example, if you decide to perform 8 exercises in one session, stop at the minimum number of sets (3). With less variety of loads, gradually increase the total number of approaches.

Example program:

1. Warm-up: cardio (15 minutes).
2. Raises with weights: 4 sets of 15 reps.
3. Lifting dumbbells to the shoulders: 3-4 sets of 12-15 times.
4. Lat Pulldown: 4 sets of 12 reps.
5. Push-ups: 3 sets of 12 reps.
6. Crunches (incline bench): 4 sets of 12 reps.
7. Cool down: cardio (at least 10 minutes).

Massive exercises

Gaining muscle mass is simply impossible without the use of basic multi-joint exercises. It is important to note that such training excludes a large number of repetitions, light weights and long-term cardio training - all this simply will not allow the muscles to increase in volume.

In mass training, you should use a minimum number of repetitions (8-10) and sets (3) with a large working weight (determined individually). The number of workouts per week is 2-3.

Example program:

1. Warm-up: cardio exercise (10 minutes).
2. Deadlift: 3 sets of 8-10 reps.
3. Squats with weights: 3 sets of 10 reps.
4. Leg press: 3 sets of 8 repetitions.
5. Weighted lunges: 3 sets of 8-10 reps for each leg.
6. Lying leg curls: 3 sets of 10 reps.

Advanced category

Persons belonging to it conduct 4-5 training sessions per week. The four-day option is a modernized three-session program. For example:

• Day 1 – pectoral muscles and triceps.
• 2nd – biceps and back muscles.
• 3rd – shoulder girdle.
• 4th – legs.

When one muscle group is impacted twice or thrice a week, it becomes necessary to combine it with a load on the rest of the muscles. And competent division of sets by body part is usually characteristic of experienced athletes.

And most of them are inclined to implement a five-day variation. Only it gives the best efficiency. Her example:

• Day 1 – pectoral muscles.
• 2nd – back.
• 3rd – hands.
• 4th – shoulders.
• 5th – legs.

The duration of each lesson is 45-50 minutes. All muscles receive powerful stimulation and the necessary time for regeneration. At the same time, the nervous system is restored.

Thanks to this schedule, opportunities are created to work out lagging muscles. For example, if the chest is less developed, three sets of bench presses on an inclined bench are added before the impact on the shoulders. And this happens on the 4th day.

A five-day training program for men per week for all muscle groups involves 4 approaches for all exercises and may look like this:

Thanks to this set of exercises for shaping the physique, all the muscles develop evenly, and you get closer to a perfectly beautiful figure. And this does not require much time, only competent efforts and the implementation of correct heavy approaches.

Effective sets of exercises for men

Exercises for weight loss

The training program for men who want to lose weight should be as intense and quite dense as possible. To get noticeable results, you need to exercise 4-5 times a week, and the duration of each workout should be at least 60 minutes + cardio (at least 30 minutes per day). 3-4 classes per week are recommended.

Such an intense schedule will help create an active calorie expenditure and speed up the process of breaking down fat in the body.

Example of a lesson program:

1. Warm-up: cardio exercise (at least 30 minutes).
2. Dumbbell bench press: 3 sets of 12 repetitions.
3. Push-ups on the horizontal bar: 3 sets of 12-15 times.
4. Dumbbell raises: 3-4 sets of 15 repetitions.
5. Incline crunches: 4 sets of 15 reps.
6. Cool down: cardio (10 minutes).

Exercises for relief

Relief exercises for men should consist of basic exercises (aimed at maintaining muscle volume) and a sufficient number of isolated exercises (allowing to improve muscle relief).

Each strength training should focus on working 1-2 muscle groups. The training plan drawn up should not take much time; the optimal duration of the lesson is 1 hour. To work out the relief, the principle of pumping is often used - exercises are performed with high frequency and multiple repetitions. Training frequency – 4-5 times a week.

Sample program:

1. Warm-up: cardio (15 minutes).
2. Leg curls in the simulator: 4 sets of 15 repetitions.
3. Leg extensions in a special machine: 4 sets of 15 repetitions.
4. Barbell squats: 3-4 sets of 12-15 reps.
5. Side lunges: 4 sets of 12 reps.
6. Cool down: cardio (at least 10 minutes).

Mass training

For the growth of muscle mass, constant progression of weight (weights in exercises) and a small number of repetitions (about 8 times) are most important. For optimal recovery of the entire body, the break between workouts should last at least 2 days (2 sessions per week).

Important ! Do not chase the number of repetitions with heavy weights - more than 12 repetitions per set will train endurance, and not contribute to weight gain.

Example program:

1. Warm-up: cardio exercise (10 minutes).
2. Bench press: 3 sets of 8 reps.
3. Raises with weights: 3 sets of 10 repetitions.
4. Barbell lifts: 3 sets of 8-10 reps.
5. Arm curls (“hammers”): 3 sets of 8 times.

Strength exercises

Maximum strength indicators are developed by performing basic exercises with heavy weights. The number of approaches should be 3-5 for one exercise.

Note! There is no need to do a set with the maximum possible weight right away - this will create a lot of stress for the body. Increase the weight gradually, and use the first set of any exercise to warm up the target muscles.

For an intense workout, use a combination of compound weight exercises along with isolation exercises on cable machines.

Be prepared for long workouts (about 2 hours or more). This specificity of the exercises is due to the fact that after each approach a long rest is required - about 5 minutes. In this case, the effectiveness of training will be noticeable only with sufficient muscle rest. Also, do not forget about cardio loads before each strength training: 5-10 minutes of running at medium speed. The frequency of training is at least 2 times a week (rest after each – 36-48 hours).

Indicative lesson plan for strength:

1. Warm up: cardio (at least 10 minutes).
2. Barbell press (close grip): 4 sets of 8 reps.
3. Military press: 3-4 sets of 8 reps.
4. Barbell row (incline position): 4 sets of 8 reps.
5. Dumbbell shrugs: 3 sets of 10 reps.
6. Cool down: cardio (at least 10 minutes).

Order of exercises

It is very important to maintain consistency when performing exercises. Chaos in the program is of no use - it will never lead to progress, but will only contribute to internal disturbances, which are not always easy to eliminate.

If a training program compiled by a professional involves doing a heavy exercise first, that’s where you should start. Otherwise, the athlete simply will not have any strength left by the end of the lesson. It is important to strictly follow the recommendations. They make training much more effective.

• Experienced athletes with high physical activity are recommended to divide their training days in a split format. This means that a separate muscle group is assigned to a certain day. For example, on Monday we work with the back, and on Wednesday with the legs, etc.
• For beginners, fullbadi programs are recommended, aimed at working out the whole body. The difference with split training is only in the intensity of the process, as well as the alternation of easy/difficult days.