Men's workout routine «three in one»

Author: Timko Ilya - master of the whole project and fitness trainer.
2014-11-21

Target of the workouts: definition

Objectives of the workouts:

1. Detailed work on muscle groups
2. Slight fat burning
3. Slight muscle growth

Methods of execution: separately, supersets, in a circle

Duration: approximately 2 months.

Difficulty: (heavy)

This complex is called "three in one" because it combines 3 training methods: split, supersets, and circuit training. It’s a sort of "training assortment." In other words, your first workout will follow the split method, the second will utilize supersets, and the third will be done in a circuit manner.

What are the benefits of this approach? The main advantage is variety. Often, people get bored with training in one mode. It doesn’t matter which method they are following; repeating the same method can get quite dull. This assortment makes your workouts three times more diverse.

A superset consists of two exercises counted as one set. For example, you perform one set of bench presses, then immediately, without resting, do one set of dumbbell flyes. Afterward, you rest for about 2-3 minutes and repeat the whole process until you have completed 3-4 such sets. Then you move on to the next pair of exercises. The circuit method involves doing one set of each of the 8 exercises in succession without rest. After that, take a 4-5 minute rest and repeat the circuit, i.e., go to the next round.

So, what are these workouts aimed at? Overall, their main goal is definition. The first workout using the split method will focus on mass gain, providing concentrated loading on the legs and shoulders. In the second workout, you’ll also work on mass, but with supersets targeting the chest, back, triceps, and biceps. In the third workout, you will train your whole body in a circuit fashion, which focuses on fat loss.

Thus, the overall effect will be definition, with either a slight increase in mass or a slight weight loss (by 3-5 kg in either direction) depending on your diet.

The first workout should last about 1 hour and 30 minutes, with rest periods between sets of 2-3 minutes depending on the difficulty of the exercise. It will consist of 3 exercises for the legs and 3 for the shoulders. This is sufficient to thoroughly target those muscles.

The second workout should also take about the same amount of time. The rest between supersets is 3 minutes. If you are experienced enough, you can start with 4 sets for each exercise. There are two exercises for each muscle group, resulting in 4 muscle groups and 4 supersets.

The third workout should last approximately 1.00-1.20 hours. Start with 4 rounds. Later, if you wish, you can increase the number of rounds to 5. Rest between rounds should be about 4-5 minutes or until you've caught your breath. Prepare all your exercises in advance before starting the workout!

The number of sets indicated next to each exercise includes warm-up sets. Warm-up sets are only needed for basic exercises. The weights should be chosen so that you remain within the specified repetition ranges.

Overall, the plan is designed for 3 workouts a week. However, it can also be done 2 times a week by alternating workouts. However, training more than 3 times a week is not advisable, as the muscles won’t have adequate time to recover. If you want to work more on definition, you could add cardio 1-2 times a week on your rest days, but this is not necessary. However, for mass gain, I don’t see the value in more frequent workouts.

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