How to pump up muscles: the ideal training program in the gym

Many people have heard about the “bottom of the chest” or “the bottom of the legs” and present the exercises in the gym solely: today you rock one thing, tomorrow another. This technique – split – is often used in bodybuilding.

However, beginners are advised to abandon the split and swing the muscles of the whole body in one workout. This will allow symmetrically to work through all muscle groups and quickly recover.

How often to train

Train three times a week. For example, you can practice on Mondays, Wednesdays and Fridays and leave a free weekend. Or train on other days in accordance with your schedule. The main thing is that there should be at least one day of rest between the two exercises – during this time your muscles will have time to recover.

How to choose weight

To find out your working weight, try doing an exercise with a neck or light dumbbells. If you, without straining, were able to perform a predetermined number of repetitions, take the following dumbbells by weight or hang 2.5 kg or 5 kg pancakes on the bar. It’s still easy – hang more. Your weight is one in which at the end of the approach you can hardly perform the exercise, but the technique does not suffer at the same time.

How many approaches and repetitions do

Beginners are advised to perform a large number of repetitions with low weight. This approach ensures:

  • The earliest formation of a neuromuscular connection necessary to increase muscle mass.
  • Active growth of muscle mass.
  • No injuries from large scales.

To simplify the program, perform the same number of approaches and repetitions in all exercises. Do all of the exercises below for three sets of 10 times, unless otherwise indicated.

What should be the warm-up

Before the workout, do the workout.

  • Joint warm-up: twist the joints, make the slopes and corners of the body.
  • Five minutes of light cardio: quiet running on the track, doing an elliptical trainer, jumping rope.

If weight-lifting exercises are performed with a weight of more than 20 kilograms, warm-up approaches are necessary before them. You perform the exercise 3-5 times with an empty neck, and then add 10-20 kilograms.

For example, if you do sit-ups with a barbell on your back with a weight of 50 kilograms, warm-up approaches will look like this: 20 × 3, 30 × 3, 40 × 3, one minute rest and the first approach with working weight.

What exercises do

Starting training with the muscles of the press, you increase their tone, so that they better support your body and do not allow you to round your back in movements such as deadlift or squats with a bar on your back.

1. Pressing the body on the press

Program of training in the gym: Body lifts on the press

Place your legs bent at the knees on the floor or put them on a hill, so that the angle in the knee is 90 degrees, clean your hands behind your head. Do three sets of 20 times.

2. Lifting the legs on the press

Program of training in the gym: Lifting the legs on the press

This exercise provides a load on the muscles that flex the hip. Do three sets of 20 times.

Lay down on the floor, put your hands along the body. Raise the knees bent at the knees upward so that the thigh is perpendicular to the floor. Tear off the pelvis from the floor and feed it up, then lower and repeat.

3. Hyperextension

Program of training in the gym: Hyperextension

This exercise brings a double benefit: pumps the back muscles, which help you hold your back during the deadlift and sit-ups, and activates the buttocks. The latter is especially important for people with sedentary work.

Exercise can be done on an inclined simulator for hyperextension, where the body is at an angle, in a Roman chair, in which the body is parallel to the floor, or on the GHD.

Tilt the body parallel to the floor or slightly lower, and then unbend the back up. The deeper down you cant, the more the buttocks turn.

4. Squats with a bar on the back

Program of training in the gym: Squats with a bar on the back

Exercise provides a load on the front of the thigh and buttocks.

To begin with, experiment with the position of the legs and find out which setting is most convenient for you: wide, narrow, with strongly developed knees or just slightly withdrawn to the sides.

While squatting, watch the technique.

  • The back should remain straight throughout the exercise. If it is rounded at the bottom, your back muscles are not strong enough, take a smaller weight.
  • The feet should not come off the floor.
  • Squat in the full range: at least until the parallel with the floor or just below.

5. Bench press

Bench press

It pumps the pectoral muscles, involves the triceps, shoulders and muscles of the cortex.

Lay down on the bench for bench press, put your feet wide, press the feet to the floor. To determine the width of the grip, grasp the bar and lower it to the chest. At the bottom of the forearm should be perpendicular to the rod. Take the bar, move it to the position above the chest, lower it until it touches the chest and lift it up again.

Here are some features of the technique:

  • If you use an average grip, your wrists, elbows and neck are in the same plane.
  • The feet are firmly pressed to the floor, do not put your feet on your toes.
  • Make the movement in full amplitude, touch the neck of the chest.

6. Deadlift

Program of training in the gym: Deadlift

The deadlift works through the back side of the thigh, buttocks and back muscles.

Approach the bar, put your feet so that the bar is over the lacing of your shoes, close to the shin. Grasp the bar slightly beyond the width of the shoulders, bend your knees. Raise the bar with a straight back to full straightening in the hip joint.

Features of technology:

  • Keep your back straight, this will relieve the load from the waist.
  • Put your feet to the width of your shoulders, turn your socks out 15-25 degrees.
  • Raise the bar close to the shins, almost slip over them (but, of course, not as on the hypha below).

Exercise program in the gym: Raise the bar close to the shins

7. Thrust of the upper block to the chest

Program of training in the gym: Traction of the upper block to the chest

This exercise loads the latissimus muscles of the back.

Sit on the trainer, grasp the handle and pull it to the chest. Do the exercise at the expense of the back muscles, not the arms and shoulders.

8. Press the bar from the chest standing

Program of training in the gym:

This exercise loads the shoulders, especially their anterior part, and pectoral muscles.

Grasp the bar with a straight grip on the width of the shoulders or slightly wider. Raise the bar up, at the extreme point, unbend your elbows completely and bring your hands back a little, behind your head.

Several technical features:

  • Look forward, do not lift your head behind the barbell.
  • When the bar passes in front of the head, do not lift your chin, but head back.
  • Do not tilt the housing back during press.

9. Lifting the bar to the bicep

This is an isolated exercise on the shoulder biceps.

Take the bar with a back grip on the width of the shoulders, raise it, bending your arm at the elbow, and smoothly lower it.

Features of technology:

  • To relieve the load from the waist, tilt the body slightly forward.
  • To protect the elbow joint, lower the weight smoothly and under control, and do not drop down.
  • You can shift the load to different biceps heads at the expense of the elbows position (they took their elbows back – they loaded the outer biceps head more, brought the elbows forward – loaded the inner head of the biceps).

10. Mahi dumbbells in the slope

Program of training in the gym: Mahi dumbbells in the slope

This movement is working on the back of the shoulders.

Take dumbbells, bend to the parallel with the floor and spread your arms to the sides.


  • Do not lift your shoulders up, they should be lowered to turn off the trapezoid muscles.
  • To increase the load on the posterior deltoid muscles, slightly unfold the little fingers upside down.

11. Thrust of the upper block on the triceps

Stand next to the top block, grasp the handle with a straight grip, just feed the body forward, but do not round your back. It is important to fix the entire shoulder girdle so that only the forearm moves during the exercise.


  • You can shift the load to different head of the triceps, changing the grip (direct grasp pumped the lateral head of the triceps, and the reverse – a long one).
  • The traction of the upper block with the rope handle allows you to spread your arms at the bottom and unfold your little fingers with your little fingers (this also allows you to work out the long head of the triceps better).

Program of training in the gym: Traction of the upper block on the triceps

How long will this program last?

You can perform this program for one to two months, and then either change it to split to harden each muscle group, or continue to pump the entire body in one workout, but change the number of approaches and repetitions in accordance with your goals.

If you like diversity and the same exercises that are carried out day by day, deprive you of interest and motivation, you can diversify your training with the movements presented below.

How to diversify workouts

Movement from the program Options for replacement
Casing lifts to the press Rise of the body on the Roman chair, V-shaped body rises
Lifting legs on the press Raising the knees to the chest in the vise on the horizontal bar, lifting the legs to the horizontal bar
Squats Falls with a barbell on the back, squats of sumo with weights or dumbbells
Bench press Dumbbell cultivation lying down, push-ups, a press on the Hummer simulator
Deadlift Bending legs on the simulator lying down, deadlift (deadlift on straight legs)
Thrust of upper block to chest Rod pull to the waist in the slope, pull dumbbell to the waist in the slope, pull the T-neck in the slope
Bench Press Standing Dumbbell press up, mahi with dumbbells in the sides
Lifting the bar to the bicep Lifting dumbbells to the biceps
Mahi dumbbells in the slope Dilution of hands on the simulator (“reverse butterfly”)
Traction of the block down on the triceps French bench press, reverse push-ups with feet on the hill, push-ups on the uneven bars

How to make a hitch

After training, devote time to stretching all muscle groups. There is no scientific evidence that stretching reduces post-training pain in the muscles, but it does:

  • Increases the elasticity of muscles and connective tissue, which reduces the risk of injury in training and in normal life.
  • Partially removes the limitations that can prevent you from doing the exercises with the right technique.