Three days of differentiated training
① Three-day three-part circuit training, practice for 3 consecutive days, and rest for 1 day. Practice once a day, and practice each part twice a week.
a Differentiated parts divided by pushing and pulling movements.
Example a:
Day 1: Chest, shoulders, triceps, and abdomen.
The second day: thighs, calves, abdomen.
Day 3: Back, biceps, forearms. .
Example b:
Day 1: Chest, shoulders, triceps, forearms.
The second day: back, biceps, calves.
The third day: quadriceps, biceps, and abdomen.
b. Differentiated parts divided by trunk and limb movements:
Example:
Day 1: Chest and back. Day 2: Shoulders and arms. Day 3: Abdomen, legs.
② The three days are divided into three parts, divided into morning and afternoon circuit training. Practice for three days in a row and rest for one day. Training is divided into morning and afternoon training every day. Each part is trained twice a week.
Example a: Day 1: (morning), abdomen, chest (afternoon), shoulders.
The next day: (morning), abdomen, back (afternoon), biceps, forearms.
The third day: (morning), abdomen, thighs (afternoon), triceps, calves.
Example b: The first day: (morning), chest, (afternoon), shoulders, (evening), calves.
The next day: (morning), triceps, (afternoon), lower back, (evening), biceps.
The third day: (morning), back, (afternoon), quadriceps, (evening), abdomen.
Four days of differentiated training
① Four days of double-divided weekly training, that is, four days of training and three days of rest in a week, for example: SundayPractice on Monday, Tuesday, Thursday and Friday, rest on Wednesday, Saturday and Sunday
a. Differentiation by pushing and pulling actions:
Monday and Thursday: Chest, shoulders, triceps, forearms, abdomen.
Tuesday, Friday: Thighs, back, biceps, calves.
b. Differentiation of upper body and lower body movements:
Monday and Thursday: Back, chest, shoulders, arms, abdomen.
Tuesday and Friday: quadriceps, femurs, lower back, calves.
② Four days of four-divided circuit training. Practice for four consecutive days and rest for one day.
Example a:
Day 1: Chest and abdomen.
The second day: back and biceps.
The third day: abdomen, shoulders, and three heads of brachium.
Day 4: Thighs, calves.
Example b:
Day 1: Abdomen, triceps, and calves.
The next day: quadriceps and abdomen.
Day Three: Shoulders, biceps.
Day 4: Back, femur, abdomen.
③ Four days divided into four parts. Circuit training divided into morning and afternoon. Practice for four days, take one day off, and train in the morning and afternoon every day.
Example: On the first day (morning), there are four heads (in the afternoon) there are two heads, lower back.
The next day (morning) arms (afternoon) calves, abdomen.
On the third day (morning) back (afternoon) aerobic training.
The fourth day (morning) chest (afternoon) shoulders and abdomen.
④The four days of the week are divided into four parts. Four days of practice and three days of rest.
Monday: Quads, biceps, calves.
Wednesday: Back, trapezius.
Friday: Chest, triceps, abdomen.
Saturday: Shoulders, biceps.
Five days of training
①Five days of double-differentiated weekly circuit training.
Example: Lesson 1: Chest, shoulders, triceps, forearms, and abdomen.
Lesson 2: Thighs, back, biceps, and calves.
Monday Tuesday Thursday Friday Saturday
The first week (Monday) (Tuesday) (One) (Two) (One)
The second week (Tuesday) (Monday) (Two) (Monday) (Two)
The third week(1) (2) (1) (2) (1)
The fourth week (Tuesday) (One) (Two) (One) (Two)
② Five days of three-week circuit training.
Example: Lesson 1: Chest, shoulders, triceps, and abdomen.
Lesson 2: Back, biceps, and forearms.
Lesson 3: Thighs, lower back, calves.
Monday Tuesday Thursday Friday Saturday
The first week (1) (2) (3) (1) (2)
The second week (Wednesday) (One) (Two) (Three) (One)
The third week (Tuesday) (Wednesday) (One) (Two) (Wednesday)
③Five-day and five-point circuit training:
Day 1: Back, trapezius
The second day: chest and abdomen
Day 3: Shoulders and triceps
Day 4: Biceps, forearms
Day 5: Thighs and calves
Six-day differentiated training
This type of differentiated training is suitable for athletes with advanced levels or above or with a good foundation, and must have good nutrition and provide certain supplements
Those who take adequate sports nutrition and have adequate recovery conditions.
It involves practicing for six consecutive days with one day of rest. Each muscle group is trained two or three times a week. This kind of training is relatively intensive.
①Double-divided weekly training for six people, training each part three times a week, and one person training once a day.
a. Differentiation divided by push and pull.
Monday, Wednesday, and Friday: chest, shoulders, triceps, and calves.
Tuesday, Thursday, Saturday: abdomen, legs, back, biceps, forearms.
b. Differentiation divided by trunk and limbs.
Day -, Wednesday, Friday: chest, back, shoulders, abdomen.
Tuesday, Thursday, Saturday: Thighs, upper arms, forearms, calves.
③ Six-day three-part circuit training, training each part twice a week.
Monday and Thursday: chest, shoulders, and three heads.
Tuesday and Friday: Back, biceps, forearms.
Wednesday and Saturday: Abdomen, thighs, calves.
4. Three-point division in six days, divided into weekly circuit training in the morning and afternoon. Practice each part twice a week, training in the morning and afternoon every day.
Monday and Thursday (morning): chest, (afternoon) back.
Tuesday and Friday (morning): shoulders, abdomen (afternoon) biceps. calf.
Wednesday and Saturday (morning): biceps (afternoon).
Sunday: Aerobic training.