The Plintovich system is represented by three systems designed for athletes of different fitness levels and allowing you to achieve completely different results. There is a scheme for beginners, advanced and gifted athletes. In fact, the fact that the Plintovich system affects all periods of training is very good, since an athlete can practice the same system for a very long time without problems. The constancy of the same training program provides reference points, which makes it possible to progress the load. And, since the growth of muscle mass is an external manifestation of the body’s adaptation to the load, the possibility of its progression is the only way to gain muscle mass.

The Plintovich system was first mentioned in the book by V. Plekhov “Hercules”, which provides a version of the system for beginners and gifted. Later, Alexander Pasko modified this program for advanced athletes, adding microperiodization and a pump phase to the system. It should be noted that the advanced and gifted versions of the Plintovich system involve cheating during the first two phases of the system, so it is assumed that the athlete is able to cheat correctly by loading the target muscle groups. Beginning athletes, of course, should use the classic exercise technique, which allows you to isolate the target muscle group and protect the joints from injury.

Plintovich system for beginners

This version of the system consists of two phases, both of which consist of circuit training. The first phase of the system is preparatory and lasts 6 weeks, during which the athlete should not reach muscle failure, since this is not necessary, because during this period the body cannot yet respond to the stress created by the synthesis of contractile proteins. At this stage, the athlete learns the correct technique for performing exercises, develops the neuromuscular connection and the articular-ligamentous apparatus. In the second stage of the Plintovich system for beginners, muscle failure is already present, but only in the bench press and only in the last set. The second phase of the system for beginners lasts 8 weeks and also consists of circuit training.
The first phase of the Plintovich system for beginners
Standing Press – 3 sets of 10 reps
Barbell Squats – 3 sets of 12 repetitions
Приседания со штангой на груди – 3 подхода по 15 repetitions
Жим лежа – 3 подхода по 8 repetitions
Разведение гантелей – 3 подхода по 10 repetitions
Тяга штанги в наклоне – 3 подхода по 10 repetitions
Гиперэкстензия – 3 подхода по 20 repetitions
Французский жим стоя – 3 подхода по 10 repetitions
Подъемы на бицепс – 3 подхода по 10 repetitions

The second phase of the Plintovich system for beginners
Жим стоя – 4 подхода по 6 repetitions
Приседания со штангой – 5 подходов по 6 repetitions
Жим лежа – 4 подхода по 4-6 repetitions (до отказа)
Разведение гантелей – 3 подхода по 6 repetitions
Тяга штанги в наклоне – 4 подхода по 6 repetitions
Становая тяга – 3 подхода по 12 repetitions
Подъемы на бицепс – 4 подхода по 6 repetitions

Plintovich system for the gifted

First, it should be said right away that even the most gifted athletes can withstand this scheme only on pharmacological support, so only desperate fans should try it. In fact, 9 out of 10 will drive themselves into overtraining, and the 10 who can withstand the system will get a result not much higher than those guys who try the modified Pasko system. But those who wish can try! The Plintovich system in its original version involves two phases, without microperiodization, that is, the athlete trains 100% all the time.
The first phase of the system is purely power, lasts 2 months, training 3 times a week, split does not involve, that is, 3 times a week for 2 months, the athlete performs the same circuit training. The second phase lasts 1.5-2.5 months and already involves a split, during this phase the athlete gains muscle mass. During the second phase, the athlete trains 4 times a week: Tuesday, Wednesday, Friday and Saturday. The program specializes in increasing the mass of the shoulder girdle and arms. Do not forget that the athlete performs all exercises with cheating and the largest possible weight. Load progression ideally happens every workout!

The first phase of the Plintovich system for the gifted
Приседания со штангой – 5 подходов по 6 repetitions
Силовой жим – 3 подхода по 6 repetitions
Power Press – 2 sets of 2 reps (last rep with a partner)
Разведение гантелей – 3 подхода по 6 repetitions
Подъемы на бицепс – 4 подхода по 6 repetitions
Жим сидя – 5 подходов по 6 repetitions
Тяга штанги в наклоне – 4 подхода по 6 repetitions

Second phase of the system Plintovich for the gifted

Tuesday and Friday – chest, back and shoulders
Жим лежа – 4 подхода по 8 repetitions
Жим под углом – 4 подхода по 10 repetitions
Подтягивания широким хватом – 6 подходов по 6 repetitions
Тяга нижнего блока – 4 подхода по 10 repetitions
Жим стоя – 8 подходов по 6 repetitions
Разведение рук с гантелями – 4 подхода по 8 repetitions
Римская скамья – 3 подхода по 20 repetitions

Wednesday and Saturday – legs and arms
Приседания со штангой – 5 подходов по 8 repetitions
Полуприсед – 3 подхода по 6 repetitions
Разведение гантелей на наклонной скамье – 4 подхода по 8 repetitions
Французский жим стоя – 4 подхода по 6 repetitions
Французский жим сидя – 4 подхода по 8 repetitions
Подъемы на бицепс – 4 подхода по 6 repetitions
Концентрированные сгибания – 4 подхода по 8 repetitions
Подъемы ног в висе – 3 подхода по 20 repetitions

Plintovich system for advanced

Этот вариант системы предполагает три фазы, первые две фазы похожи на фазы программы Plintovich for the gifted, но модифицированы Александром Пасько, третья же фаза была самостоятельно разработана Александром. By the way, the third phase of the modernized Plintovich system allows you to achieve muscle hyperplasia, which means that the athlete will gain not only temporary muscle mass, but also permanent! So, Alexander Pasko introduced microperiodization and muscle failure in only one approach into the system, which he, in turn, learned from Mike Mentzer.

The first phase is absolutely identical to the classical one, except that the athlete performs a power press for 2 repetitions only once, and also divides training into heavy, light and medium. The first workout of the week is heavy, with the lifter performing exercises at 100% load to failure. The second workout is light, in which the athlete uses 50% of the weights that he used during the hard workout. The third workout is medium, in which the athlete uses 75% of the working weight from the weights of the heavy workout. The first phase lasts 2 months. The goal is the accumulation of creatine phosphate and the maximum fatigue of contractile proteins and the nervous system.
Second phase of the system Плинтовича так же повторяет классическую схему, но в неё тоже добавлена микропериодизация. If in the classical scheme the athlete trains 100% every time, then in the Pasko variant, light and hard trainings alternate. For example, on Tuesday, an athlete does a heavy chest workout, back and shoulders, light legs and arms on Wednesday, rest on Thursday, light chest, back and shoulders again on Friday, and heavy legs and arms on Saturday. The training schemes themselves absolutely repeat the classic Plintovich program.

The third phase is pumping, which, in fact, grows muscle mass. In the previous two phases, the athlete gains 6-10 kg, but due to the accumulation of creatine phosphate and water, and in the third phase, there is an increase of 2-4 kg of muscles. The third phase lasts 1-1.5 months. In total, the program takes about half a year, at the end of which the athlete gains about 10-14 kg of raw muscle mass and adds 25-30% in strength indicators. It is very important during the third phase to observe the correct technique for performing exercises, fit into a workout lasting 60 minutes, and rest no longer than 40 seconds between sets. There should be no muscle failure, but at the end of the set you should feel a slight burning sensation of the target muscle group.

The third phase of the Plintovich system for advanced

Monday – chest and back
Жим под углом – 5 подходов по 15 repetitions
Жим гантелей под углом – 5 подходов по 15 repetitions
Тяга верхнего блока – 5 подходов по 15 repetitions
Тяга штанги в наклоне – 5 подходов по 15 repetitions

Tuesday – rest

Wednesday – legs and shoulders
Приседания со штангой – 5 подходов по 15 repetitions
Румынская тяга – 4 подхода по 15 repetitions
Superset (2 exercises):
Разгибания ног – 4 подхода по 20 repetitions
Сгибания ног – 4 подхода по 20 repetitions
Жим гантелей – 4 подхода по 15 repetitions
Тяга штанги к подбородку – 4 подхода по 15 repetitions

Thursday – rest

Friday – hands
Superset (2 exercises):
Подъемы штанги – 4 подхода по 15 repetitions
Калифорнийский жим – 4 подхода по 15 repetitions
Superset (2 exercises):
Молотки – 4 подхода по 15 repetitions
Французский жим стоя – 4 подхода по 15 repetitions
Hanging Leg Raises – 4 max sets

2 days of rest, then the program is repeated.