There are many complexes for bodybuilders. The most effective are those that are compiled individually for the athlete. However, one of the principles of organizing a lesson remains popular because of its efficiency and rationality. Its essence is that at each training session, as much as possible “to the stop” load only some muscle groups. In the next lesson, also work with full force on others, while the first ones rest and restore the structure. It is recommended to swing according to this scheme with a break of 1 day. Thus, different parts of the body will work as much as possible once a week. The principle of the training program for three days a week. It allows you to quickly achieve the desired result. When exercising according to the system of three-day loads, it is important to properly distribute muscle groups by day of the week. The optimal program should provide the same, uniform load on all parts of the body. For example, you can work according to this scheme: back with biceps, chest with triceps, legs with shoulders. Training should not be more than an hour and a half.
If a person is focused on increasing strength, then you should deal with maximum weights and do 4-6 approaches with the same number of repetitions. In this case, you can limit yourself to one exercise for each of the muscle groups.
For those who are important to increase muscle mass, a smaller number of approaches is recommended: 2-4, but repetitions in each approach should be performed at least 8, and preferably 12. Important: for the development of each muscle group, you need to do from 4 to 5 different exercises.
If the relief of the body is at the forefront, then the number of approaches is 4 no more and no less. In each at least 12 repetitions. In this case, it is better to use a maximum of different exercises and supplement them with good cardio loads. Finally, regardless of the goals, a bodybuilder needs proper, high-quality sports nutrition and special BCAA supplements that supply the body with the amino acids necessary for muscle growth. A balanced complex of proper nutrition with a three-day training program will give a visible result in 2-3 months. At the end of each day, you need to provide yourself with cardio loads. It can be a treadmill, bike or swim.
Gym workout programs for three days a week may vary depending on athletic needs and preferences. Someone follows the basic principle, someone focuses on certain muscles, giving them a whole training day. Exercises should be varied when there is a clear understanding of the desired result. The body of women works a little differently than men. Girls can’t work “all the way”, so targeting only specific parts of the body will not give the proper result. However, a three-day program can be effective with a good load on the whole body, if certain muscles are overloaded at each session.
This complex is good for those who are new to bodybuilding. It will help you get rid of excess fat in one and a half to two months, build muscle mass and serve as an excellent springboard to a more advanced level.
Each exercise should be performed in 3-4 sets, each with 10-15 repetitions.

Monday
twisting, work on an inclined bench.
hyperextension.
leg extension using the simulator in a sitting position.
push-ups with a wide grip (from the bench).
Squat with dumbbells (in both hands).
traction behind the head, performed from the upper block and a wide grip.
pullover with dumbbells, done lying down.
leg curls using the simulator in the prone position.
Wednesday

leg lift up.
push-ups, done from the bench at the back.
thrust to the chest, performed from the upper block and a narrow grip.
bench press with dumbbells (French), in a standing position.
bringing legs together using a simulator.
bench press behind the head, performed while standing.
leg breeding is performed in the simulator.
lower leg in the simulator or with one leg, in a standing position.
Friday

hyperextension.
twisting, done on a simulator or incline bench.
lunges with dumbbells.
deadlift.
squat, performed with a disk behind the head.
thrust of the horizontal block.
bench press with dumbbells, in a standing position alternately.
leg lift, done on an inclined board.
This complex three-day training program in the gym can be repeated for 2 months. After that, it is better to replace some exercises in order to avoid addiction. Because the body, accustomed to certain loads, ceases to develop muscle mass. Try it and share your experience.