Mass Gain » 5 day PRO-split for Mass Gain

Mass Gain » 5 day PRO-split for Mass Gain

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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 44-10 (+max) 30-60 sec
2Bent Over Barbell Row 58-20 (+max) 60 sec
3Wide-Grip Lat Pulldown 56-18 (+max) 20-60 sec
4Seated Cable Rows 56-18 (+max) 20-60 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 4-56-14 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)

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 637 scores 460 kcal
Workout #2
48 min
1×10 max
Rest: 60 sec
to failure
1×8
Rest: 50 sec
very hard
1×6
Tempo:
2/0/1/1
Rest:
40 sec
heavy
1×4
Tempo:
2/0/1/1
Rest:
30 sec
moderate
4×10
Rest: 60 sec
heavy
1×18
Rest: 60 sec
very hard
1×6 max
Rest: 60 sec
to failure
1×8
Rest: 60 sec
very hard
1×10
Rest: 60 sec
very hard
1×12
Rest: 20 sec
very hard
1×18
Rest: 20 sec
heavy
1×6 max
Rest: 60 sec
to failure
1×8
Rest: 60 sec
very hard
1×10
Rest: 60 sec
very hard
1×12
Rest: 20 sec
very hard
1×18
Rest: 20 sec
heavy
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
> 9.98 T 1328 scores 950 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 873 scores 630 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 412-14 90 sec
2Rocky Pull-Ups/Pulldowns 410 60 sec
3Concentration Curls 412-14 90 sec
4Triceps Pushdown 412-14 90 sec
3 day (rest)
4 day (rest)
5 day
1Hyperextensions (Back Extensions) 412-14 90 sec
2Barbell Full Squat 412-14 90 sec
3Standing Military Press 412-14 90 sec
4Upright Barbell Row 412-14 90 sec
5Crunches 1Max 40 sec
6 day (rest)
7 day (rest)

Training intensity for each exercise ( what is it ?)

Workout #1
38 min
3×12
Rest: 90 sec
moderate
1×14
Rest: 90 sec
heavy
4×10
Rest: 60 sec
moderate
3×12
Rest: 90 sec
moderate
1×14
Rest: 90 sec
heavy
3×12
Rest: 90 sec
moderate
1×14
Rest: 90 sec
heavy
> 4 T 471 scores 340 kcal
Workout #2
44 min
3×12
Rest: 90 sec
moderate
1×14
Rest: 90 sec
heavy
3×12
Rest: 90 sec
moderate
1×14
Rest: 90 sec
heavy
3×12
Rest: 90 sec
moderate
1×14
Rest: 90 sec
heavy
3×12
Rest: 90 sec
moderate
1×14
Rest: 90 sec
heavy
1×30 max
Rest: 40 sec
to failure
> 5.06 T 546 scores 390 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 37-12 (+max) 40-90 sec
2Bent Over Barbell Row 58-20 (+max) 60 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)

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 843 scores 610 kcal
Workout #2
54 min
1×12 max
Rest: 90 sec
to failure
1×9
Rest: 60 sec
heavy
1×7
Rest: 40 sec
moderate
4×10
Rest: 60 sec
heavy
1×18
Rest: 60 sec
very hard
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
> 9.68 T 1076 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 1239 scores 890 kcal

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