Mass Gain » Professional five-day split
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The content of of the program
1 «20 тренировок»
Amount of training days: 20
Rest days: 7
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This summary table shows the boundary values of the main parameters of training. This helps to better understand in what mode will be carried out workouts. All training programs of the AtletIQ are developed considering principle of variability of the training scheme.
| # | Exercise (superset) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day | ||||
| 1 | Pullups | 4 | 6-12 | 45-90 sec |
| 2 | Bent Over Two-Arm Long Bar Row | 4 | 6-12 | 45-90 sec |
| 3 | One-Arm Dumbbell Row | 4 | 6-12 | 45-90 sec |
| 4 | Seated Cable Rows | 3-12 | 6-12 | 45-90 sec |
| 5 | Seated One-arm Cable Pulley Rows | 6 | 6-8 | 40-120 sec |
| 2 day | ||||
| 1 | Barbell Incline Bench Press Medium-Grip | 4 | 6-12 | 45-90 sec |
| 2 | Incline Dumbbell Press | 4 | 6-12 | 45-90 sec |
| 3 | Dumbbell Flyes | 4 | 6-12 | 45-90 sec |
| 4 | Incline Dumbbell Press | 6 | 6-8 | 40-120 sec |
| 3 day (rest) | ||||
| 4 day | ||||
| 1 | Standing Calf Raises | 4 | 12-20 | 45-90 sec |
| 2 | Barbell Full Squat | 4 | 6-12 | 45-90 sec |
| 3 | Leg Extensions | 4 | 6-12 | 45-90 sec |
| 4 | Barbell Deadlift | 4 | 6-12 | 45-90 sec |
| 5 | Leg Extensions | 6 | 6-8 | 40-120 sec |
| 5 day | ||||
| 1 | Standing Military Press | 4 | 6-12 | 45-90 sec |
| 2 | Upright Barbell Row | 4 | 6-12 | 45-90 sec |
| 3 | Power Partials | 4 | 6-12 | 45-90 sec |
| 4 | Разведение рук с гантелями в стороны в наклоне | 4 | 6-12 | 45-90 sec |
| 5 | Power Partials | 3-12 | 6-12 | 45-90 sec |
| 6 day | ||||
| 1 | Barbell Curl | 4 | 6-12 | 45-90 sec |
| 2 | Close-Grip Barbell Bench Press | 4 | 6-12 | 45-90 sec |
| 3 | Hammer Curls | 4 | 6-12 | 45-90 sec |
| 4 | Lying Close-Grip Barbell Triceps Extension Behind The Head | 4 | 6-12 | 45-90 sec |
| 5 | Barbell Curl (a) | 4 | 6-12 | 45-90 sec |
| 6 | Triceps Pushdown (a) | 4 | 6-12 | 45-90 sec |
| 7 day (rest) | ||||
Training intensity for each exercise ( what is it ?)
This graph provides information about how the intensity of the workouts in this program will change, and what contribution to the overall load each of the exercises will make. In other words, you can assess which workouts will be easier, and which — heavier.
For each exercise AtletIQ calculate a weight (or adjust the number of repetitions), so that you can perform a specified number of repetitions with a given load level.
Example 3 of 20 workouts
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Как тренироваться с Atletiq.com?
- Зарегистрируйтесь в сервисе Atletiq.com
- Активируйте подходящую вам программу в каталоге или создайте свою собственную.
- Используйте «Мобильный ассистент», чтобы приступить к тренировкам.
Ваш мобильный ассистент на тренировке
Ассистент подскажет: какой вес устанавливать, как и сколько раз выполнять упражнение, сколько времени отдыхать между подходами. Интерактивный секундомер проведет вас по тренировке и не позволит отклониться от намеченного плана.
