Mass Gain » 5 day PRO-split for Mass Gain
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The content of of the program
1 «Гипертрофия (1-й этап)»
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.
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
2 «Поддержание формы (1 неделя)»
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| # | Exercise (superset) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day (rest) | ||||
| 2 day | ||||
| 1 | Barbell Bench Press - Medium Grip | 4 | 12-14 | 90 sec |
| 2 | Rocky Pull-Ups/Pulldowns | 4 | 10 | 60 sec |
| 3 | Concentration Curls | 4 | 12-14 | 90 sec |
| 4 | Triceps Pushdown | 4 | 12-14 | 90 sec |
| 3 day (rest) | ||||
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Hyperextensions (Back Extensions) | 4 | 12-14 | 90 sec |
| 2 | Barbell Full Squat | 4 | 12-14 | 90 sec |
| 3 | Standing Military Press | 4 | 12-14 | 90 sec |
| 4 | Upright Barbell Row | 4 | 12-14 | 90 sec |
| 5 | Crunches | 1 | Max | 40 sec |
| 6 day (rest) | ||||
| 7 day (rest) | ||||
Training intensity for each exercise ( what is it ?)
3 «Гипертрофия + Сила (2-й этап)»
Amount of training days: 20
Rest days: 7
Table scrolls horizontally
| # | Exercise (superset) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day | ||||
| 1 | Barbell Incline Bench Press Medium-Grip | 5 | 6-12 | 90-120 sec |
| 2 | Dumbbell Flyes | 5 | 10-12 | 120 sec |
| 3 | Dips - Chest Version (a) | 4 | 8-12 | 60 sec |
| 4 | Cable Incline Pushdown (a) | 4 | 12-14 | 60 sec |
| 5 | Butterfly | 1 | Max | 90 sec |
| 6 | Knee/Hip Raise On Parallel Bars | 3 | 16-20 (+max) | 90 sec |
| 2 day | ||||
| 1 | Pullups | 3 | 7-12 (+max) | 40-90 sec |
| 2 | Bent Over Barbell Row | 5 | 8-20 (+max) | 60 sec |
| 3 | Wide-Grip Pulldown Behind The Neck | 4-5 | 6-12 | 60 sec |
| 4 | One-Arm Dumbbell Row (a) | 4-5 | 6-12 | 60 sec |
| 5 | Straight-Arm Pulldown (a) | 4 | 12-14 | 60 sec |
| 6 | Barbell Shrug (b) | 4 | 10-12 | 30 sec |
| 7 | Middle Back Shrug (b) | 4 | 10-12 | 30 sec |
| 8 | Crunches | 1 | Max | 40 sec |
| 3 day | ||||
| 1 | Standing Barbell Press Behind Neck | 5 | 10-12 | 90 sec |
| 2 | Upright Barbell Row | 5 | 10-12 | 90 sec |
| 3 | Standing Palms-In Dumbbell Press | 5 | 10-12 | 90 sec |
| 4 | Power Partials (a) | 4 | 12-18 (+max) | 90 sec |
| 5 | Face Pull (a) | 4 | 16-20 (+max) | 90 sec |
| 6 | Seated Bent-Over Rear Delt Raise | 4 | 12-18 (+max) | 90 sec |
| 7 | Weighted Sit-Ups - With Bands | 3 | 10-14 (+max) | 90 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Preacher Curl | 5 | 10-12 | 90 sec |
| 2 | Underhand Cable Pulldowns (a) | 4 | 12-18 (+max) | 90 sec |
| 3 | Alternate Hammer Curl (a) | 4 | 10-12 | 90 sec |
| 4 | Close-Grip Barbell Bench Press | 4 | 6-12 | 60 sec |
| 5 | Dumbbell One-Arm Triceps Extension (b) | 4 | 8-12 | 90 sec |
| 6 | Tricep Dumbbell Kickback (b) | 4 | 12-14 | 90 sec |
| 6 day | ||||
| 1 | Hyperextensions (Back Extensions) | 3 | 10-12 | 60 sec |
| 2 | Barbell Full Squat | 4 | 6-12 | 120 sec |
| 3 | Stiff Leg Barbell Good Morning | 4 | 12-14 | 90 sec |
| 4 | Leg Press | 3 | 3-5 | 120 sec |
| 5 | Standing Dumbbell Calf Raise | 3 | 12-16 (+max) | 60 sec |
| 6 | Decline Crunch | 1 | Max | 40 sec |
| 7 day (rest) | ||||
Training intensity for each exercise ( what is it ?)
Example 3 of 20 workouts
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