Mass Gain » 5 day PRO-split for Mass Gain

Mass Gain » 5 day PRO-split for Mass Gain

Experienced
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Автор программы

The content of of the program

1 «Гипертрофия (1-й этап)»

Duration in days: 27 Amount of training days: 20 Rest days: 7
Table scrolls horizontally
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)SetsReps Rest between sets
1 day
1Barbell Bench Press - Medium Grip 46-12 60 sec
2Incline Dumbbell Press 310-12 60 sec
3Bent-Arm Barbell Pullover 310-12 60 sec
4Cable Crossover 310-12 60 sec
5Weighted Sit-Ups - With Bands 310-14 (+max) 90 sec
2 day
1Pullups 0 sec
2Bent Over Barbell Row 0 sec
3Wide-Grip Lat Pulldown 0 sec
4Seated Cable Rows 0 sec
5Barbell Shrug (a)410-12 30 sec
6Шраги на брусьях (a)410-12 30 sec
7Decline Crunch 1Max 40 sec
3 day
1Standing Military Press 0-410-12 60 sec
2Upright Barbell Row 410-12 60 sec
3Machine Shoulder (Military) Press 1Max 60 sec
4Face Pull 416-20 (+max) 90 sec
5Standing Low-Pulley Deltoid Raise (a)312-14 30 sec
6Dumbbell Lying Rear Lateral Raise (a)312-14 30 sec
4 day (rest)
5 day
1Chin-Up 1Max 0 sec
2Barbell Curl 48-12 90 sec
3Flexor Incline Dumbbell Curls 310-12 60 sec
4Dips - Triceps Version 310-12 60 sec
5Lying Close-Grip Barbell Triceps Extension Behind The Head (a)310-12 10 sec
6Close-Grip Barbell Bench Press (a)310-12 10 sec
7Triceps Pushdown - Rope Attachment (b)310-12 10 sec
8Lying Cable Curl (b)310-12 10 sec
6 day
1Hyperextensions (Back Extensions) 312-14 90 sec
2Barbell Full Squat 310-12 120 sec
3Clean Deadlift 312-14 90 sec
4Leg Press 36-10 120 sec
5Calf Press On The Leg Press Machine 312-14 90 sec
6Weighted Sit-Ups - With Bands 310-14 (+max) 90 sec
7 day (rest)
Pay program to get access to all the workouts and activate it in the mobile assistant.

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

Workout #1
35 min
4×10
Rest: 60 sec
heavy
3×12
Rest: 60 sec
very hard
3×12
Rest: 60 sec
very hard
3×12
Rest: 60 sec
very hard
3×12
Rest: 90 sec
very hard
> 4.21 T 970 scores 690 kcal
Workout #2
16 min
4×12
Tempo:
1/0/1/3
Rest:
30 sec
very hard
4×12
Tempo:
1/0/1/3
Rest:
30 sec
very hard
1×30 max
Rest: 40 sec
to failure
> 2.76 T 425 scores 300 kcal
Workout #3
39 min
4×10
Rest: 60 sec
heavy
4×12
Rest: 60 sec
very hard
1×16 max
Rest: 60 sec
to failure
4×16
Tempo:
1/0/1/2
Rest:
90 sec
very hard
3×12
Rest: 30 sec
very hard
3×12
Rest: 30 sec
very hard
> 5.2 T 1285 scores 920 kcal

2 «Поддержание формы (1 неделя)»

Table scrolls horizontally
#Exercise (superset)SetsReps Rest between sets
1 day (rest)
2 day
1Barbell Bench Press - Medium Grip 0 sec
2Rocky Pull-Ups/Pulldowns 410 60 sec
3Concentration Curls 0 sec
4Triceps Pushdown 0 sec
3 day (rest)
4 day (rest)
5 day
1Hyperextensions (Back Extensions) 0 sec
2Barbell Full Squat 0 sec
3Standing Military Press 0 sec
4Upright Barbell Row 0 sec
5Crunches 1Max 40 sec
6 day (rest)
7 day (rest)
Pay program to get access to all the workouts and activate it in the mobile assistant.

Training intensity for each exercise ( what is it ?)

Workout #1
9 min
4×10
Rest: 60 sec
moderate
247 scores 180 kcal
Workout #2
6 min
1×30 max
Rest: 40 sec
to failure
77 scores 50 kcal

3 «Гипертрофия + Сила (2-й этап)»

Duration in days: 27 Amount of training days: 20 Rest days: 7
Table scrolls horizontally
#Exercise (superset)SetsReps Rest between sets
1 day
1Barbell Incline Bench Press Medium-Grip 56-12 90-120 sec
2Dumbbell Flyes 510-12 120 sec
3Dips - Chest Version (a)48-12 60 sec
4Cable Incline Pushdown (a)412-14 60 sec
5Butterfly 1Max 90 sec
6Knee/Hip Raise On Parallel Bars 316-20 (+max) 90 sec
2 day
1Pullups 0 sec
2Bent Over Barbell Row 0 sec
3Wide-Grip Pulldown Behind The Neck 4-56-12 60 sec
4One-Arm Dumbbell Row (a)4-56-12 60 sec
5Straight-Arm Pulldown (a)412-14 60 sec
6Barbell Shrug (b)410-12 30 sec
7Middle Back Shrug (b)410-12 30 sec
8Crunches 1Max 40 sec
3 day
1Standing Barbell Press Behind Neck 510-12 90 sec
2Upright Barbell Row 510-12 90 sec
3Standing Palms-In Dumbbell Press 510-12 90 sec
4Power Partials (a)412-18 (+max) 90 sec
5Face Pull (a)416-20 (+max) 90 sec
6Seated Bent-Over Rear Delt Raise 412-18 (+max) 90 sec
7Weighted Sit-Ups - With Bands 310-14 (+max) 90 sec
4 day (rest)
5 day
1Preacher Curl 510-12 90 sec
2Underhand Cable Pulldowns (a)412-18 (+max) 90 sec
3Alternate Hammer Curl (a)410-12 90 sec
4Close-Grip Barbell Bench Press 46-12 60 sec
5Dumbbell One-Arm Triceps Extension (b)48-12 90 sec
6Tricep Dumbbell Kickback (b)412-14 90 sec
6 day
1Hyperextensions (Back Extensions) 310-12 60 sec
2Barbell Full Squat 46-12 120 sec
3Stiff Leg Barbell Good Morning 412-14 90 sec
4Leg Press 33-5 120 sec
5Standing Dumbbell Calf Raise 312-16 (+max) 60 sec
6Decline Crunch 1Max 40 sec
7 day (rest)
Pay program to get access to all the workouts and activate it in the mobile assistant.

Training intensity for each exercise ( what is it ?)

Example 3 of 20 workouts

Workout #1
53 min
5×12
Rest: 90 sec
very hard
5×12
Rest: 120 sec
very hard
4×10
Rest: 60 sec
heavy
4×12
Rest: 60 sec
very hard
1×20 max
Rest: 90 sec
to failure
3×16
Rest: 90 sec
very hard
> 6.1 T 1284 scores 920 kcal
Workout #2
38 min
4×10
Rest: 60 sec
heavy
4×10
Rest: 60 sec
heavy
4×12
Rest: 60 sec
very hard
4×12
Tempo:
1/0/1/3
Rest:
30 sec
very hard
4×12
Tempo:
1/0/1/3
Rest:
30 sec
very hard
1×30 max
Rest: 40 sec
to failure
> 7.14 T 1082 scores 770 kcal
Workout #3
70 min
5×12
Rest: 90 sec
very hard
5×12
Rest: 90 sec
very hard
5×12
Rest: 90 sec
very hard
4×12
Rest: 90 sec
very hard
4×16
Tempo:
1/0/1/2
Rest:
90 sec
very hard
4×12
Rest: 90 sec
very hard
3×12
Rest: 90 sec
very hard
> 7.76 T 1822 scores 1300 kcal

They picked up this program

Apr 9 21:23
Jun 24 10:31
Feb 19 02:52
Sep 28 08:25
Jul 5 09:13
Jul 3 06:26
Jul 5 03:16
Nov 2 15:47
Jun 25 19:04
Mar 26 03:45
Sep 4 20:03
Jun 17 20:07
Apr 25 01:43
Mar 25 20:25
Jul 4 17:38
Sep 20 20:14
Feb 27 17:34
Nov 20 21:25
Jun 7 23:01
350 points
Insufficient funds
To activate programm top up balance.

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