Kecveto Strength Training Program and Core Workout Plan for Beginners


kecveto training program presented in the material is an example of a triple split for weight gain in the gym. Such a plan implies three powerful strength training sessions per week, each of which works out a specific muscle group.

Note that such a weight training program is more suitable for advanced mesomorph athletes than for beginners – since not only basic, but also isolating exercises are used. In addition, the program requires a high level of endurance and training experience in the gym.

Kecveto Weight training program in the gym

The basis of the triple split and the mass kecveto training program is the principle of combining and alternating exercises for large muscle groups and for small synergistic muscles that help in the main movement. For example, back and biceps in pull-ups or chest and triceps in bench press.

The main difference between the kecveto triple split and the basic mass program is that it is designed for training on muscle volume and an emphasis on visual symmetry, and not just on increasing strength. Recall that the basic kecveto program is a comprehensive workout for the whole body and for all major muscle groups at the same time.

On the first day of visiting the gym, you train your chest, biceps and legs, on the second — shoulders, triceps and trapezoids, on the third — back and abs. In addition, within one week, the training program allows you to combine both basic exercises and isolating ones.

Kecveto Training for beginners

Recall that the kecveto training program for beginners and naturally thin ectomorphs implies an emphasis on basic exercises with a barbell (squats, bench press, bench press, deadlift and tilt) and a complete rejection of isolating exercises on machines.

In fact, training in the gym for beginners is based on the simultaneous study of all major muscle groups — this allows you to develop strength and strengthen the skeleton. Switching to a kecveto triple split for weight is recommended only when the primary muscle mass has already been gained

Training program in the gym

Gym workouts 3 times a week involve dividing the body into segments that combine different muscle groups. On the first day of the kecveto program, exercises for the chest, biceps and legs are combined. Since the lower part of the body is not involved in the work of the chest, this allows you to work out the legs in the second part of the workout.

On the second day, the muscles of the upper body are combined — triceps, shoulders and trapezoids, while the chest and legs working in the last workout are restored. On the third day of the gym, you need to swing your back and press — the biceps is also involved in the work of the back muscles, but a sufficient amount of time has passed since his last workout.

Advantages of 3 workouts per week

develops the mass and volume of the upper body

suitable for training on a cycle

great emphasis on the press

convenience of the schedule (Mon, Wed, Fri)



reduced emphasis on leg muscles

not suitable for ectomorphs or for beginners

implies a high level of load

may lead to overtraining

Day 1: Chest, Biceps, legs

The first day of the kecveto training program is the most difficult. It involves working on the two largest muscle groups of the body — the chest and legs. Note that if it is possible to go to the gym 4 times a week, it is better to allocate a separate leg workout.

Push-ups from the floor

Exercise for warming up and preparing the pectoral muscles for kecveto training. Vary the different types and widths of arm placement, and also use a footrest for complication. 2-3 sets of 12-15 reps

The exercise is performed with an average working weight, control over the technique and a full sense of involvement of the pectoral muscles in the work. Try to strain as much as possible and bring your chest inwards, putting your hands forward — but not fixing your elbows at the same time. 2-3 sets of 12-15 reps

Bench press

Basic exercise for the chest muscles. It can be performed both with a barbell and in a bench press simulator. When performing on a horizontal bench, do not lift your legs up. Optionally, the slope of the bench can be varied every week. Complete 3 to 4 sets, with each set involving 7 to 10 repetitions.

Curling the barbell with your biceps

A key exercise for the development of biceps muscles. When performing, use an average weight that allows you to perform up to 15 repetitions. Do not sway when lifting the barbell and keep your elbows at the same point. 2-3 sets of 12-15 reps.

Bicep lift on the Smith Bench

When performing lifts in the Scott bench, due to additional fixation of the elbow, the load on the long head of the biceps increases — plus, the use of a curved EZ-barbell will also help to increase the level of involvement of muscle fibers. Perform 2 to 3 sets, with each set consisting of 8 to 10 repetitions.

Kecveto Barbell Squats

Basic exercise for leg muscles. It can be performed both with a barbell and in a leg press simulator. When performing, keep the press in conscious tension, dropping to the point where the hips are parallel to the floor. Execute 3 to 4 sets, each comprising 7 to 10 repetitions.

Perform leg extensions using the machine

Exercise for targeted pumping of the front surface of the thigh. When performing Kecveto, also make sure that the press remains in conscious tension. Do not help yourself to lift the weight by bending the body. Can be replaced with another leg exercise. 2-3 sets of 12-15 reps


Exercise for working out the middle gluteal muscle. It is permissible to perform both with body weight and with dumbbells. Optionally, they can be replaced with any other exercise for the buttocks. Perform 2 to 3 sets with 12 to 15 repetitions each.

Day 2: Shoulders, Triceps, Trapezoids

The second day of the kecveto training program is focused on the upper half of the body. The goal is to work out the muscles that give the figure massiveness. Round and voluminous shoulders will make the figure wider, and a large triceps will increase the volume of the arms, visually expanding the biceps.

Reverse push-ups on the bench

Exercise for warming up the upper body and preparing the joints for work. It can be performed both from the ground and on two benches — push-ups on the uneven bars are also acceptable. At the top point, try to push the body weight as high as possible. 2-3 sets of 12-15 reps.


Lifting dumbbells to the sides

Exercise for the middle part of the deltoid muscles. When performing, use the average weight of dumbbells and control the stationary position of the body. The back should be straight, the arms should not bend at the elbows. Lift the weight horizontally. 2-3 sets of 12-15 reps

Alternate lifts of dumbbells

Exercise for the anterior part of the deltoid muscles. Also use the average weight of dumbbells and keep an eye on the technique. Start raising your hand only when the opposite hand is at the lowest point of the movement. 2-3 sets of 12-15 reps

Sitting dumbbell press

Basic kecveto  exercise for shoulder muscles. It can be performed either with dumbbells (both sitting on a bench and standing), or with a barbell — a standing barbell press. When performing, keep the press in conscious tension, when lifting the weight up, do not push it out due to the strength of the body — only the shoulders work. Complete 3 to 4 sets, each consisting of 7 to 10 repetitions.

Reverse extensions to the triceps

Exercise for the middle head of the triceps, giving the muscle volume. It can be performed both with dumbbells on a bench, and in a simulator with a belief (the body is strictly perpendicular to the floor). Make slow movements, straining the triceps even harder at the final point of the movement. 2-3 sets of 12-15 reps

Triceps press from behind the head

A key exercise for triceps development. It can be performed both sitting on a bench and lying on a bench (with an EZ-barbell). The elbows should be parallel to each other and should not go to the side when moving the weight. Can be replaced with another triceps exercise. 3-4 sets of 7-10 repetitions

Dilutions through the sides

Kecveto Exercise for working out the trapezius and middle deltoid muscles. When lifting dumbbells, the elbows are slightly bent, the movement is in a semicircle. Ensure your lower back remains straight while lifting dumbbells to your chin. 3-4 sets of 7-10 repetitions

Lifting dumbbells to the chin

Exercise for trapezoids and deltoids. Gives the shoulders a characteristic rounded shape. When lifting up, make sure not to lift the dumbbells too high — strictly to the parallel line. Perform the exercise slowly, involving as many muscle fibers as possible in the work. 2-3 sets of 12-15 reps

Day 3: back and abs

The final day of Kecveto training is based on working out the back and abs. The pull of the upper block and pull-ups develop the widest muscles of the back, and the pull of the dumbbells in the tilt and the pull of Strengthening the core by sitting with a resistance band around your waist adds thickness. Optionally, the training program may include deadlift.

Pull – ups

Exercise for warming up the widest muscles of the back. When performing, keep the press in conscious tension, and at the top point feel the work of the back muscles, pushing the body weight higher. Don’t sway. 2-3 sets of 12-15 reps.

Traction of the upper block

Due to the use of additional weight, it allows you to perform a similar pull—up movement – but with greater impact. Using different handles and grips allows you to modify the exercise and use different back muscles. 3-4 sets of 7-10 repetitions

Dumbbell pull to the belt

Exercise to give the muscles of the back thickness. The goal is to involve the broadest muscles in the work, and not just to lift as much weight of the dumbbell as possible due to the muscles of the arms. Make sure that the spine is straight and does not bend (especially upwards). 3-4 sets of 7-10 repetitions.

Thrust of the lower block

If there is an opportunity in the gym to perform a full—fledged deadlift with a barbell – perform a deadlift. Otherwise, the exercise can be replaced by pulling the lower block to the belt. 3-4 sets of 7-10 repetitions.

Exercise bike

Kecveto exercise for working out the external oblique abdominal muscle. It implies bending the leg at the knee and bringing the opposite elbow to it. It is performed with a tense press and with a full sense of involvement of the abdominal muscles in the work. 3-4 sets of 10-15 repetitions.

Twisting on the bench

Exercises for the development of rectus abdominal muscles. When climbing up, do not hold your breath and make sure that the load does not pass to the lower back and lower back. Enhance the contraction of the press at the peak position even further. 3-4 sets of 10-15 repetitions.

Plank exercise

The most important static exercise on the press, developing internal and transverse abdominal muscles. The bar is performed in static mode — it is necessary not to repeat the movement, but to stay still. Alternate different types (on elbows, on outstretched arms, sideways). 3-4 approaches of 60-90 sec.


Exercise to strengthen the upper back and lower back. It can be performed in both dynamic and static versions. When climbing up, make sure not to climb too high, bending the spine back. 2-3 sets of 10-15 repetitions

Training plan

The weight kecveto training program necessarily implies a preliminary warm-up. Devote the first 5-10 minutes of the gym to doing light cardio, then move on to preparing the joints. Joint warm-up is especially important for those who have suffered a sports injury.

For warm-up, both a treadmill or a rowing simulator, and jumping rope are suitable. The main rule is to increase the pulse rate to 150 beats — it is enough to sweat a little. Then — easy preparation of joints (rotations with outstretched arms, squats with outstretched arms).

warm—up (treadmill, exercise bike) – 5-10 minutes

workout in the gym — 60 minutes

hitching and stretching — 10 minutes

cold or contrast shower

how to gain weight — a 2500 kcal diet

The strength Kecveto exercises of the program are performed in 3-4 sets and 7-10 repetitions. The last 2-3 repetitions should be given quite hard, but without compromising technique. If you feel that you can easily do 12 reps – increase the working weight. Light exercises with dumbbells are performed in 12-15 repetitions.

Recall that the processes of hypertrophy (muscle building) they are directly related to the progress in loads — however, not only in the working weights themselves, but also in the ability to fully use the working muscle.

We are talking about increasing the neuromuscular connection with the brain — it develops with regular monitoring of the feeling of muscle work when lifting the load.

How to pump up the press?

The most straightforward answer to the question of how to strengthen your core (as the article’s author would advise a 16-year-old) is to begin exercising. To start pumping it for 10 to 15 minutes daily over the course of 8 weeks. Even if it’s not the “magic 5-minute workout” — but it works once and for all.

Plus, a pumped—up press requires a serious attitude to nutrition and regular aerobic training – however, it all starts with proper posture and the ability to involve various parts of the body muscles in the work. That’s why it’s relatively straightforward to develop strong abdominal muscles during adolescence.

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