Mass Gain » Five day split
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Автор программы
The content of of the program
1 «15 тренировок»
Amount of training days: 15
Rest days: 5
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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 | Barbell Curl | 3 | 10-12 (+max) | 51-300 sec |
| 2 | Alternate Hammer Curl | 2 | 10-12 (+max) | 51-300 sec |
| 3 | Lying Close-Grip Barbell Triceps Extension Behind The Head | 3 | 10-12 (+max) | 51-300 sec |
| 4 | Dumbbell One-Arm Triceps Extension | 3 | 10-12 (+max) | 51-300 sec |
| 5 | Triceps Pushdown - Rope Attachment | 2 | 10-12 (+max) | 51-300 sec |
| 2 day | ||||
| 1 | Incline Dumbbell Press | 3 | 10-12 (+max) | 51-300 sec |
| 2 | Incline Dumbbell Flyes | 2 | 10-12 (+max) | 51-300 sec |
| 3 | Barbell Bench Press - Medium Grip | 2 | 10-12 (+max) | 51-300 sec |
| 4 | Weighted Crunches | 3 | 15 (+max) | 51-300 sec |
| 5 | Hanging Leg Raise | 3 | 15 (+max) | 128-150 sec |
| 3 day | ||||
| 1 | Standing Military Press | 3 | 10-12 (+max) | 51-300 sec |
| 2 | Power Partials | 2 | 10-12 (+max) | 51-300 sec |
| 3 | Разведение рук с гантелями в стороны в наклоне | 2 | 10-12 (+max) | 51-300 sec |
| 4 | Front Two-Dumbbell Raise | 2 | 10-12 (+max) | 51-300 sec |
| 5 | Dumbbell Raise | 2 | 10-12 (+max) | 51-300 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Wide-Grip Lat Pulldown | 3 | 10-12 (+max) | 51-300 sec |
| 2 | Bent Over Barbell Row | 3 | 10-12 (+max) | 51-300 sec |
| 3 | Seated Cable Rows | 2 | 10-12 (+max) | 51-300 sec |
| 4 | Snatch Deadlift | 2 | 10-12 (+max) | 51-300 sec |
| 6 day | ||||
| 1 | Leg Extensions | 3 | 15-20 (+max) | 77-300 sec |
| 2 | Barbell Full Squat | 3 | 10-12 (+max) | 51-300 sec |
| 3 | Lying Leg Curls | 2 | 15 (+max) | 77-300 sec |
| 4 | Smith Machine Stiff-Legged Deadlift | 2 | 10-12 (+max) | 51-300 sec |
| 5 | Standing Calf Raises | 2 | 20 | 51-60 sec |
| 6 | Seated Calf Raise | 2 | 20 (+max) | 77-300 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 15 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.
