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Program

Exercise Guide

1RM Calculator

パワーマス
パワーマス
松本 大地松本 大地
100%37 Reviews
7 joined
Beginner
5 days/week·4 weeks
Strength, Hypertrophy
Push/Pull/Legsの王道分割。週3回で筋力もサイズも手に入れる。
We Recommend this for
1

効率的に筋力と筋肥大を伸ばしたい方

2

週3回のトレーニングで最大の効果を求める方

3

PPL分割を試してみたい中級者

Why we created this program

PPLは最もバランスの取れた分割法。効率を追求すれば、週3回でもパワーもマスも十分に伸ばせる。

Program Roadmap

4週間、週3回トレーニング＋4日休息

月曜：Push（胸・肩・三頭筋） 火曜：休息 水曜：Pull（背中・二頭筋） 木曜：休息 金曜：Legs（脚全体） 土日：休息

M
T
W
T
F
S
S
M
Chest
Chest
Shoulders
Shoulders
Arms
Arms
W
Back
Back
Shoulders
Shoulders
Legs
Legs
Arms
Arms
F
Legs
Legs
Training Tips

Push/Pull/Legsの3分割プログラム。

週3回（月・水・金）： 月：Push（押す動作）＝ベンチプレス、OHP、三頭筋 水：Pull（引く動作）＝デッドリフト、ロウ、二頭筋 金：Legs（脚）＝スクワット、脚全体

各日の構成：

  1. メインコンパウンド（筋力）：4-6回×4セット
  2. サブコンパウンド（筋力/筋肥大）：8回×3セット
  3. アイソレーション（筋肥大）：10-15回×3セット

毎週少しずつ重量を上げていきます。

4-Week Training Plan
W1
第1週：フォーム＆重量設定。75%1RM
Week 1 exercise 1Week 1 exercise 2Week 1 exercise 3
W2
第2週：重量アップ。78%1RM
Week 2 exercise 1Week 2 exercise 2Week 2 exercise 3
W3
第3週：ピーク。80%1RM＋最大ボリューム
Week 3 exercise 1Week 3 exercise 2Week 3 exercise 3
W4
第4週：デロード＋テスト
Week 4 exercise 1Week 4 exercise 2Week 4 exercise 3
We’ll suggest weights using your 1RM.What's 1RM?1RM stands for “One-Repetition Maximum." It reflects the heaviest weight you can lift once, without compromising form.The % shown with the weight is the percentage of your 1RM. For example,
  • If your 1RM is 100kg
  • "80%" on a set means you should lift 80kg.
Meet Your Coach
프로틴
프로틴
instagram

Hi! I’m a 600kg total bodybuilder and coach OOO.

Career Highlights

• IFBB / NPC Physique Pro Card holder • Multiple bodybuilding & powerlifting competition wins • YouTube channel with 500K+ subscribers (e.g. ㅁㅁㅁ) • Operating personal training center (e.g. ㅇㅇㅇ)

Workout
W1
1 / 4 weeks
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Arm, Legs, Chest
If you upgrade to PRO, you can see all detailed workouts.
If you upgrade to PRO, you can see all detailed workouts.
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