Mass Gain » Five day split. Pyramid principle.
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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 | Pullups | 3 | 8 | 60-70 sec |
| 2 | Clean Deadlift | 6 | 4-12 (+max) | 38-45 sec |
| 3 | Wide-Grip Pulldown Behind The Neck | 6 | 4-12 (+max) | 38-45 sec |
| 4 | Seated Cable Rows | 6 | 4-12 (+max) | 38-45 sec |
| 5 | Bent Over Barbell Row | 6 | 4-12 (+max) | 38-45 sec |
| 2 day | ||||
| 1 | Dumbbell Bench Press | 6 | 4-12 (+max) | 38-45 sec |
| 2 | Incline Dumbbell Press | 6 | 4-12 (+max) | 38-45 sec |
| 3 | Decline Dumbbell Bench Press | 6 | 4-12 (+max) | 38-45 sec |
| 4 | Dumbbell Flyes | 5 | 6-12 (+max) | 38-45 sec |
| 5 | Incline Dumbbell Flyes | 5 | 6-12 (+max) | 38-45 sec |
| 3 day | ||||
| 1 | Standing Military Press | 6 | 4-12 (+max) | 38-45 sec |
| 2 | Power Partials | 6 | 4-12 (+max) | 38-45 sec |
| 3 | Front Plate Raise | 5 | 6-12 (+max) | 38-45 sec |
| 4 | Dumbbell Raise | 6 | 4-12 (+max) | 38-45 sec |
| 5 | Weighted Crunches | 4 | 6-10 (+max) | 38-45 sec |
| 6 | Hanging Leg Raise | 3 | 8 | 38-45 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Barbell Curl | 6 | 4-12 (+max) | 38-45 sec |
| 2 | Preacher Curl | 5 | 6-12 (+max) | 38-45 sec |
| 3 | Alternate Hammer Curl | 5 | 6-12 (+max) | 38-45 sec |
| 4 | Lying Dumbbell Tricep Extension | 6 | 4-12 (+max) | 38-45 sec |
| 5 | Triceps Pushdown - Rope Attachment | 5 | 6-12 (+max) | 38-45 sec |
| 6 | Dips - Triceps Version | 6 | 4-12 (+max) | 38-45 sec |
| 6 day | ||||
| 1 | Barbell Full Squat | 6 | 4-12 (+max) | 38-45 sec |
| 2 | Leg Press | 5 | 6-12 (+max) | 38-45 sec |
| 3 | Barbell Lunge | 5 | 6-12 (+max) | 38-45 sec |
| 4 | Standing Calf Raises | 5 | 6-12 (+max) | 38-45 sec |
| 5 | Seated Calf Raise | 5 | 6-12 (+max) | 38-45 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
После каждой тренировочной сессии, выполнить упражнения на растяжку тренируемых мышечных групп.
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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.
