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The training program presented in the material is an example of a triple split to gain weight in the gym. A similar plan involves three powerful strength exercises per week, each of which studies a specific muscle group.

Note that such a mass training program is suitable for more advanced mesomorphic athletes than beginners who have not only basic but also isolation exercises. In addition, the program requires a high level of endurance and learning experience in the hall.

At the heart of the triple split program and the program, the principle of combining and alternating exercises for large muscle groups and for small muscle synergists that help to move mainly. For example, the back and biceps in the rods -up or chest and triceps in the bench.

The main difference between the triple split and the basic mass program is that it is designed to prepare muscle volume and emphasize visual symmetry, not just increase strength. Recall that the main program is a comprehensive training for the whole body and for all major muscle groups at the same time.

On the first day of the gym you train your chest, biceps and legs, on the second - shoulders, triceps and trapezius, on the third - back and press. In addition, within one week, the training program allows you to combine both basic exercises and isolation.