Basic training program - a set of exercises for muscle growth (for mass) + photo/video instructions

11 October 2021 Admin Home page » Training in the gym

A 6-month training program will increase mass and strength. List of exercises. Advice from trainers. Training rules for achieving maximum results.

The proposed training program for gaining muscle mass is performed in cycles and lasts six months. The effectiveness of the program is observed in the fact that over the course of just 6 months there will be 3 cycles, which will allow you to gain weight and significantly increase muscle strength.

It should be noted right away that the program works for general mass gain without specialization of individual muscles, i.e. you should not train with it if the goal is to tighten up a specific lagging muscle group.

This training program for gaining mass is based on basic exercises that involve a large number of muscles and cause them to hypertrophy. You shouldn’t swap the cycles; they were created in this order specifically to get the maximum efficiency out of your training.

A complete list of exercises with detailed photos, execution techniques and visual videos can be found here.

Features of the basic program

The basic program consists of several exercises that affect many muscle groups, using maximum working weight, the number of repetitions varies from 3 to 8.

The advantage of a basic training program for beginner athletes is that it ensures the growth of muscle fiber itself, and not sarcoplasm, which guarantees an increase in muscle density and elasticity.

Basic exercise program

The basic training program was first described in a book by Bill Star, an Olympic weightlifting champion. According to his experience, muscle hypertrophy is best achieved by basic exercises performed in 4-6 sets of 4-6 repetitions and increasing the load in each set(2). To keep it simple, he recommended 5 sets of 5 repetitions of each exercise, hence the alternate name for the program, “5x5.”

Training in the gym according to the basic program is carried out every three days, alternating in a staggered order: Monday - training A, Thursday - training B, Sunday - A, Wednesday - B, Saturday - A. If you want to train according to the more usual “Monday” pattern , Wednesday, Friday”, make sure that the time between workouts is at least 48-55 hours.

Workout A:

1. Barbell squats - 3 sets, 4-6 reps.
2. Bench press - 3 sets, 4-6 reps.
3. Deadlift - 1 (one) set, 4-6 repetitions.

Workout B:

1. Barbell squats - 3 sets, 4-6 reps.
2. Standing barbell press - 3 sets, 4-6 repetitions.
3. Barbell rows to the waist - 3 sets, 4-6 repetitions.

Why is there so little exercise?

The reason for using five strength exercises exclusively is that they teach the body's muscles to work together. The classic basic weight program is not recommended to replace squats with a barbell with leg presses in a machine or supplement the program with abdominal or biceps exercises. The reason is stated above - the program was developed for lifters training with barbells.

However, remember that first it is important to learn how to perform the exercises correctly - even the slightest technique errors can lead to injury. This is why beginners at the gym either need to train with a personal trainer, or stick to a simplified training program and average working weights. Start with a medium weight and 4-5 working sets of 8-10 repetitions, gradually working up to 3 sets of 4-6 repetitions.

Training frequency

The basic training program for bulking states that at least 72 hours must pass between each session.

Taking into account the fact, no more than 4 workouts should take place per week: three strength and one light (recovery).

If you do not follow this rule, you will soon experience a decline in functionality, and this will provoke a slowdown in the growth of muscle mass.

Feedback from Fitseven readers

Below are reviews from Fitseven readers about putting the basic training program into practice. You can leave your feedback in the comments block.

TrueS

When I started training, I weighed 56 kg with a height of 184 cm. Using this program and a large number of calories, I managed to gain up to 64 kg in 3 months. It seems to be good, the mass continues to grow.

Stanislav

I've been working out with a trainer for a little over a month. Chronic acne - height 195, weight was 71. Now it’s already 75. Total for the month is about 4 kg.

Biomax

With a height of 191 and a weight of 74 kg, I gained 6 kg in a month from 2 cans of gainer, 1 roll, potassium orotate and creatine monohydrate. Guys, the program is working, everything is clear and understandable.

Marat

The program is good, I have been looking for something like this for a long time. Three exercises are enough if you give it your all. For variety, I alternate between heavy (5 repetitions) and light (10 repetitions), accordingly selecting the weight for the number of repetitions. Before that, I tried all possible splits, fullbody, etc., and realized that the base really makes the difference.

Bench press

You need to lie down on the bench and take the equipment with a medium grip, after which it rises up. This is the original position.

As you inhale, you should gradually lower the equipment until the bar touches your chest.

After taking a short break and exhaling, the barbell should be returned to its original position.

The number of repetitions is 12, 3 approaches are done per workout.

Vertical barbell pull

You need to lift the equipment, clasping it with your palms down. The grip is slightly less than shoulder width.

When inhaling, the device rises to chest level, the elbows should look up and to the sides. The bar must be kept as close to the body as possible.

While inhaling, the barbell lowers. The number of repetitions is 12, 3 approaches are performed.

Leg press

You need to sit down in a machine designed to perform bench presses.

The limbs are placed on the platform, and the feet are positioned shoulder-width apart.

After lowering the safety stops, the platform is pressed up, the legs are leveled.

During exhalation, the legs bend and the platform lowers. Number of repetitions – 12, number of approaches – 3.

Mass training program for men in the gym

Day 1 (Chest, biceps)

1. Dumbbell press on a horizontal bench 3 x 10-12.

1. Barbell press at a 45 degree angle 3 x 10-12.

1. Reduction of arms in a crossover at an angle of 30 degrees 3 x 10-12.

1. Biceps with a z-bar with a wide grip 3 x 10-12.

1. Seated arm curl with hammer dumbbells 3 x 10-12.

1. Press: crunches on an incline bench 3 x 15-20.

1. Press: leg raises on uneven bars 3 x 15-20.

Day 2 (Back, legs)

1. Wide grip pull-ups 3 x 10-12.

1. T-bar 3 x 10-12.

1. Horizontal thrust 3 x 10-12.

1. Hyperextension with weight 3 x 10-12.

1. Smith machine squats 3 x 10-12.

1. Seated leg extension 3 x 10-12.

1. Leg bending in the simulator 3 x 10-12.

Day 3 (Shoulders, triceps)

1. Bench press in Smith from behind the head 3 x 10-12.

1. Delta machine 3 x 10-12.

1. Shrugs with a barbell 3 x 10-12.

1. Dumbbell swings at an angle of 45 degrees (rear deltoid) 3 x 10-12.

1. Close grip barbell press 3 x 10-12.

1. French bench press 3 x 10-12.

1. Dumbbell extension from behind the head while sitting 3 x 10-12.

1. Press: repeat day 1.

Crunches with legs suspended

You need to lie down, your lower back pressed to the floor. The arms are placed at the side of the body, palms down.

The legs are crossed at the ankles. Slightly bent at the knees, they rise until the thigh is perpendicular to the floor.

The shins are positioned parallel. Arms crossed over chest. This position is considered the starting position.

As you exhale, the upper body slowly rises and twists. When inhaling, the original position is returned.

The exercise is performed as many times as possible. Number of approaches – 3.

Kettlebell raises

You need to take the equipment and stand straight, with your lower limbs shoulder-width apart.

The arms hang along the body. Elbows should be brought as close to the body as possible. This position is considered the starting position.

The body is held straight, while exhaling, the arms with weights are raised to the sides. Elbows are allowed to bend slightly.

The final position is that the weights are located slightly above shoulder level. The dumbbells are slowly lowered down. The number of repetitions is 10, three approaches are performed.

Kettlebell raises in a seated inclined position

The equipment is placed on the floor. You need to sit on the edge of the bench and take dumbbells. Keeping your body motionless, you need to bend your elbows slightly and raise your arms in different directions.

During the exercise, it is strictly forbidden to move your torso.

The weights are held at the top for a second, after which they slowly return to their original position. 10 repetitions are performed, the number of approaches is three.

Progression of strength load

You cannot progress in muscle growth and strength if the strength load, stress, remains the same. That is, you need to constantly shock your body by increasing working weights or time under load. You can do this as follows:

• increase the working weight on the barbell (dumbbells)
• reduce rest time between approaches
• increase the time spent under load (lower and raise slowly)
• increasing the volume of training (number of exercises performed) - ineffective
• We use cheating techniques when performing exercises (working with super heavy weights, suitable only for professionals)

For the majority of exercisers, progression of the load should consist only of increasing the working weight in the exercise and decreasing rest time. Meanwhile, do not forget that a person is not a machine, and he needs rest time and frequency of the training process.

If you follow all the above rules and complete recovery, with this training program you will achieve excellent results in building a pumped up and strong body. If you want to further increase your strength without using steroids, then after two to three years move on to the next training program for strength athletes, in other cases, such training is enough.

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Pull-up

This exercise is indispensable in the basic Workout training program, since it not only provides an increase in the width of the back in a short time, but also relieves tension in the spine.

To perform the exercise, you should grab the bar of the horizontal bar, your hands are located slightly wider than the shoulder line (if you want to get rid of the load in your hands, you should use gloves).

The legs bend at the knees and cross. Without performing any sudden movements, the body is pulled up.

The final position, the chin is located above the crossbar.

It is lowered to the starting position.

You can also use weights; a special belt is used for these purposes.

Perform 4 approaches as many times as possible.

Mass program - why does it work?

Typically, when performing high-repetition exercises (eg, 10-15), the body's main source of energy for work is glycogen (i.e., carbohydrate stores in the muscles) - whereas in a low-rep basic training program, which involves low repetitions, the body uses energy first ATP and creatine phosphate, and only then switches to the aforementioned glycogen.

This is extremely important, since for beginners the capacity of muscle energy depots is usually quite limited - having spent all glycogen reserves on a long and exhausting workout in the gym, the body simply does not have the strength left for full recovery and subsequent muscle growth. This is why it is so difficult for beginners to gain weight - especially without exceeding the daily calorie intake by 20-25%.

The importance of warm-up exercises

Before starting strength training, you must warm up - light cardio for 5-10 minutes. To warm up, just go to the fat-burning heart rate zone. Then, to prepare the ligaments, all three exercises of the current day are performed in a circular mode, but with an average working weight and 10-12 repetitions. Only after this is it possible to move on to the main basic exercises of the program.

Rest between sets of strength exercises - 60-90 seconds. The break between exercises is 2-3 minutes. The total training duration is no more than 45-50 minutes. If you feel like you still have a lot of energy left at the end, it means you haven't done your workout at full strength and it's time to increase the weight on the barbell. At the same time, let us remind you once again that a large working weight means working with a partner or trainer.

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A basic mass training program using key compound exercises is the best way to build muscle quickly. If you follow the rules of the program and the correct technique for doing the exercises, even a beginner with average genetics can build 5-7 kg of lean muscle - however, training is strongly recommended to be performed under the supervision of an experienced personal trainer.

Bent-over dumbbell row

Dumbbells are placed on both sides of the horizontal bench. The right leg, bent at the knee, is placed on the bench and tilted forward until the body is parallel to the floor.

With your right hand you should grab the edge of the bench. Take a dumbbell with your left hand, keep your back straight, palm facing inward. This position is considered the starting position.

While exhaling, the dumbbell is gradually raised, the elbow is held next to the body, the body is motionless. At this moment, special attention should be paid to the work of the back muscles.

It is important that it is the back muscles that work, not the arms.

While inhaling, the dumbbell is slowly lowered to its original position. The exercise is performed three times, the number of repetitions is 10 times.

The Best Training Plans for Muscle Growth

1. Program "5x5"

The 5x5 training program is very popular among those who want to build large amounts of muscle mass and increase strength.

The program involves performing 3 main exercises targeting the main muscle groups (both upper and lower body in one workout). These exercises are performed in 5 sets of 5 repetitions. If you want, you can add a few sets of isolation exercises at the end of each workout, but this is not included in the program.

PROS

One of the main advantages of this program is the increased frequency of training. Since you will be stimulating a large number of muscle fibers every other day, you will notice a high level of testosterone release, which is good for muscle growth.

Most people also report that they experience increased hunger while following this program, which speaks to its intense nature.

MINUSES

The downside to this program is that it is likely not suitable for beginners due to its intensity, which can lead to overtraining. It is best to first gain experience in strength training for 3-6 months, so you can be sure that your body is ready for such a stressful load.

The second drawback of the program is that such intensive weight lifting 3 times a week does not combine well with other active sports. If you play a high-impact sport, you may want to consider a slightly less demanding program to avoid excessive fatigue.

Example training

You should try to follow the 5x5 formula for the main exercises as described above, and then reduce the volume of the load in the additional exercises.

If you're having trouble recovering from workouts, try following the 3x5 formula first and see how it feels. It is very easy to overtrain with this program if you are not careful.

Alternate program "A" with program "B" three times a week, resting at least one day between workouts. Try to rest for 1-2 minutes between sets of the main exercises and 30-45 seconds between sets of the additional exercises.

Workout "A"

• Barbell Squats: 5 sets of 5 reps (basic)
• Bench Press: 5 sets of 5 reps (basic)
• Bent-over barbell rows: 5 sets of 5 reps (basic)
• Pull-ups: 2 sets of 8 reps (optional)
• Dumbbell Lateral Raises: 2 sets of 8 reps (optional)
• Ab Raise: 2 sets of 15 reps (optional)

Program "B"

• Front Squats: 5 sets of 5 reps (basic)
• Military Press: 5 sets of 5 reps (basic)
• Deadlift: 5 sets of 5 reps (basic)
• Push-ups: 2 sets of 8 reps (optional)
• Barbell Curls: 2 sets of 8 reps (optional)
• Seated Dumbbell Rows: 2 sets of 8 reps (optional)

1. German volume training

The next high-intensity muscle-building workout program is called German Volume Training. It is similar to the 5x5 program in that it also includes a large number of approaches, but is distinguished by a high (over 10) range of repetitions in each approach.

This program focuses on 2 major muscle groups in one workout, alternating between these groups for 3 days a week.

PROS

For those who have experience in strength training, this program will allow you to gain muscle mass at an incredibly fast pace, provided that the correct diet is followed.

You will make a mistake if you do not monitor your nutrition while training according to this program, as you risk soon being left without strength.

If you want to get good results with this program, then use a high-calorie diet. This is necessary to maintain this volume of training.

MINUSES

As with the 5x5 program, if you plan to additionally engage in any other sport, this can be quite problematic. As a rule, this additional load should be reduced so that the body has enough time to recover. Take this factor into account.

Another disadvantage of this program is that it is not suitable for maximum strength development. The reason is that increasing strength requires a low rep range, and this program requires a higher rep range.

There are advanced versions of German volume training with reduced repetitions, allowing for the use of heavier weights. If this point is important to you, consider these options.

Example training

According to this program, you should choose one basic exercise for each muscle group and perform it in 10 sets of 10 repetitions. After this, if you think necessary, add a few isolation exercises and perform them in 2-3 sets of 10-15 repetitions.

Try to rest for 60-90 seconds between sets. Remember that since you are training in the higher 10 rep range, you should not be using the same weight you are using in a 5-6 rep program. Therefore, adjust the load accordingly. A weight that is 50-60% of your 1RM is a good start.

This program is divided into 3 days: chest and back, legs and abs, and then shoulders and arms. Rest 1 day between workouts and 2 days after 3 workouts for full recovery.

Workout #1

• Dumbbell bench press: 10 sets of 10 reps
• Bent-over barbell rows: 10 sets of 10 reps
• Reduction of arms in the simulator (butterfly): 3 sets of 10-15 repetitions
• Incline Rows: 3 sets of 10-15 reps

Workout #2

• Squats: 10 sets of 10 reps
• Standing calf raises: 3 sets of 10-15 reps
• Seated calf raises: 3 sets of 10-15 reps
• Hanging leg raises: 3 sets of 10-15 reps

Workout #3

• Barbell Up Press: 10 sets of 10 reps
• Dumbbell biceps curls: 3 sets of 10-15 reps
• Extension of arms from behind the head while lying in a crossover: 3 sets of 10-15 repetitions

1. Fascial Stretching Training – 7 (FST-7)

The third type of training, which is now gaining popularity quite quickly, is called FTS-7. This training program does not list specific exercises that you should perform, and does not specify exactly how you should divide your body (for example, upper and lower, chest and back, legs and shoulders, etc.). Rather, it gives you recommendations on what to do in the last exercise for each body part worked.

The name FTS-7 stands for Fascial Stretch Training, which means “fascial stretching training.” This indicates that one of the main goals of the program is to stretch the fascia, which is the connective membrane that covers the muscles and other organs.

Fascia is primarily responsible for helping to maintain the structural integrity of the body, providing support and protection, and also acting as a shock absorber during vigorous activity both in and outside the gym.

When the fascia stretches, muscle growth increases, and the flow of minerals, amino acids and oxygen increases.

This program involves performing 7 sets of 15 repetitions on the last exercise for each muscle group. You should rest for about 30 seconds between sets.

Note: Since you will be performing a large number of sets and repetitions, it is natural to reduce the amount of weight previously used for a particular exercise.

PROS

In addition to improving fascial health, the program helps increase overall structural flexibility of the body.

If you want to work on one specific part of the body, then the program also allows you to do this. In addition, you may reduce the overall volume of the remainder of the program due to not having time to properly rest.

Another benefit of this approach is that the high range of sets and reps will significantly stimulate your metabolism. So if your goal is to gain muscle mass or lose fat, then the results of such a workout will please you, provided that you are on the appropriate diet.

MINUSES

A potential downside that you may encounter with the program is that due to the high workload, you may not be able to train as often as you previously did. After some time, the body will likely adapt, so try not to give up on the program too quickly if it suits your goals.

If you eat properly, stretch between sessions, and don't do too much cardio, you'll likely see positive results and notice a decrease in fatigue levels.

Example training

This is another intense program, so you should always ensure your body is recovering between workouts.

Some people prefer to use the principles of the FST-7 program on a particularly weak muscle group in one workout. Others use the entire program within a week.

Expect more pain from this program than you have previously experienced, and be prepared to adjust your personal schedule accordingly. Here is an example of the FST-7 program, which applies to all muscle groups.

Note that the isolation exercise is best done with 7 reps per set.

Rest for 1-2 minutes between sets, except for exercises where you must do 7 sets. You should rest in them for about 30 seconds to ensure maximum pump.

Day 1: biceps, triceps and calves.

• Barbell Curls: 3-4 sets of 8-12 reps
• Hammer grip dumbbell curls: 3-4 sets of 8-12 reps
• Crossover bicep curls: 7 sets of 8-12 reps
• Close grip bench press: 3-4 sets of 8-12 reps
• Seated dumbbell rows: 3-4 sets of 8-12 reps
• Crossover overhead extension: 7 sets of 8-12 reps
• Seated calf raises: 3-4 sets of 8-12 reps
• Standing calf raises: 7 sets of 8-12 reps

Day 2: legs

• Squats: 3-4 sets of 8-12 reps
• Leg press: 3-4 sets of 8-12 reps
• Leg extensions: 7 sets of 8-12 reps

Day 3: rest

Day 4: Chest and Triceps

• Dumbbell bench press: 3 sets of 8-12 reps
• Incline Dumbbell Press: 3 sets of 8-12 reps
• Crossover curls: 7 sets of 8-12 reps
• Close grip bench press: 3-4 sets of 8-12 reps
• Seated dumbbell rows: 3-4 sets of 8-12 reps
• Crossover overhead extension: 7 sets of 8-12 reps

Day 5: back and calves

• Bent-over barbell rows: 3 sets of 8-12 reps
• Lat Pulldowns: 3 sets of 8-12 reps
• Seated rows: 7 sets of 8-12 reps
• Standing calf raises: 3-4 sets of 8-12 reps
• Seated calf raises: 7 sets of 8-12 reps

Day 6: shoulders and biceps

• Seated dumbbell press: 3 sets of 8-12 reps
• Raises with dumbbells in front of you: 3 sets of 8-12 reps
• Dumbbell lateral raises: 7 sets of 8-12 reps
• Barbell Curls: 3-4 sets of 8-12 reps
• Incline Dumbbell Curls: 3-4 sets of 8-12 reps
• Crossover bicep curls: 7 sets of 8-12 reps

Day 7: rest

1. Split training "top-bottom"

This program is based on dividing the body according to the “top-bottom” principle. A typical training schedule involves 2 workouts in a row, followed by 1 day of rest. This allows you to work each muscle group 2 times a week.

PROS

This type of training is great for beginners who want to gain muscle mass. This program is a good place to start because it gives you plenty of rest time during the week, and breaking your body down into specific muscle groups makes it less strenuous.

Advanced athletes can also enhance their workouts using the total number of sets, exercise selection, and rest periods included in this program. This will help speed up muscle gain at any fitness level.

Another benefit of this program is that it will allow you to incorporate more isolation exercises into your workouts. If you want to work one of the smaller muscle groups (biceps, triceps, middle deltoids, etc.), then this program will make this task easier.

MINUSES

Because this program is so versatile, there aren't many downsides to it. You can change it according to your goals, making sure it fits with your training program.

The disadvantage can be found in the fact that this program involves training 4 times a week. So fitting it into your schedule can be a challenge.

But this problem can be solved by training one week according to the principle “down, top, bottom”, and the next week according to the principle “top, bottom, top”, constantly alternating this order.

Example training

There are endless selections of exercises for this type of training, and you should tailor your program according to how much training you want to do, what muscle groups you want to work, and whether muscle size or strength is a priority for you.

The sample program below successfully combines basic and isolation exercises. It targets both strength and volume.

Try to rest for about 1 minute between sets in the first group of exercises and for 30-45 seconds in the second.

Do Workout A and Workout B back to back, then rest for one day before moving on to Workouts C and D to complete your training week.

Workout "A"

• Squats: 4 sets of 5 reps
• Lunges: 3 sets of 8 reps
• Leg extension: 2 sets of 10 reps
• Lying leg curl: 2 sets of 10 reps
• Standing calf raise: 2 sets of 10 reps
• Hanging leg raises: 2 sets of 15 reps

Workout "B"

• Dumbbell Bench Press: 3 sets of 5 reps
• Bent-over barbell rows: 3 sets of 5 reps
• Military press: 3 sets of 8 reps
• Bent-over dumbbell flyes: 2 sets of 10 reps
• Standing dumbbell flyes: 2 sets of 10 reps
• Reverse push-ups: 2 sets of 15 reps

Workout "C"

• Deadlift: 4 sets of 5 reps
• Entering the bench with dumbbells: 3 sets of 8 reps
• Leg press: 3 sets of 10 reps
• Seated calf raises: 2 sets of 8 reps
• Standing calf raise: 2 sets of 15 reps
• Fitball crunches: 2 sets of 15 reps

Training " D"

• Decline Bench Press: 3 sets of 8 reps
• Lat Pulldown: 3 sets of 8 reps
• Seated rows: 2 sets of 8 reps
• Dumbbell Curls: 2 sets of 10-12 reps
• Incline Dumbbell Curls: 2 sets of 10-12 reps
• Push-ups: 2 sets of 15 reps or until tired

Lunges with dumbbells

You need to stand up straight and take dumbbells in both hands. The right leg takes a step forward, the second leg does not move. As you exhale, you should squat down without bending at the waist and keeping your back straight.

The knee of the right leg should not go forward. It should be placed parallel to the foot. The shin of the front leg is perpendicular to the floor.

After pushing your feet off the floor and exhaling, you need to rise and return to your original position.

Perform 3 approaches, the number of times equal to 10 repetitions.

Squat with barbell held

Initially, you need to adjust your stance so that the bar is located above your shoulders. The barbell is loaded with a suitable weight. You need to stand under the bar and place it on the back half of your shoulders.

The lower limbs are positioned shoulder-width apart, with the toes turned outward. The head looks straight, and the back is arched in the lumbar region. This is considered the original position.

After inhaling, you should slowly sit down and move your pelvis back.

The squat continues until the top of the thigh reaches the level of the knee joint. Perform 4 sets of 10 times.

Creating a training program for 3 days from these basic exercises will not be difficult.

Basic Rules

Basic exercises are best for gaining lean body mass. Loads should be well matched to your current level of fitness. And the set of exercises is designed in such a way as to consistently increase your physical capabilities.

A basic program tailored to the individual should include exercises with weights that you can lift six to twelve times. This is the number of repetitions where muscles grow the most. Fewer repetitions leads to an emphasis on strength. More - to the development of muscle endurance. With both options, the muscles do not increase in size as much as with 6-12 repetitions. Therefore, if we are talking about gaining muscle mass, then it is necessary to follow the specified standards.