Mass Gain » Профессиональный пятидневный сплит

Mass Gain » Профессиональный пятидневный сплит

Intermediate

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

Автор программы

The content of of the program

1 «20 тренировок»

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
1Pullups 46-12 45-90 sec
2Bent Over Two-Arm Long Bar Row 46-12 45-90 sec
3One-Arm Dumbbell Row 46-12 45-90 sec
4Seated Cable Rows 3-126-12 45-90 sec
5Seated One-arm Cable Pulley Rows 66-8 40-120 sec
2 day
1Barbell Incline Bench Press Medium-Grip 46-12 45-90 sec
2Incline Dumbbell Press 46-12 45-90 sec
3Dumbbell Flyes 46-12 45-90 sec
4Incline Dumbbell Press 66-8 40-120 sec
3 day (rest)
4 day
1Standing Calf Raises 412-20 45-90 sec
2Barbell Full Squat 46-12 45-90 sec
3Leg Extensions 46-12 45-90 sec
4Barbell Deadlift 46-12 45-90 sec
5Leg Extensions 66-8 40-120 sec
5 day
1Standing Military Press 46-12 45-90 sec
2Upright Barbell Row 46-12 45-90 sec
3Power Partials 46-12 45-90 sec
4Разведение рук с гантелями в стороны в наклоне 46-12 45-90 sec
5Power Partials 3-126-12 45-90 sec
6 day
1Barbell Curl 46-12 45-90 sec
2Close-Grip Barbell Bench Press 46-12 45-90 sec
3Hammer Curls 46-12 45-90 sec
4Lying Close-Grip Barbell Triceps Extension Behind The Head 46-12 45-90 sec
5Barbell Curl (a)46-12 45-90 sec
6Triceps Pushdown (a)46-12 45-90 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
43 min
1×12
Rest: 50 sec
heavy
1×10
Rest: 50 sec
heavy
1×8
Rest: 60 sec
very hard
1×6
Rest: 90 sec
very hard
1×12
Rest: 50 sec
heavy
1×10
Rest: 50 sec
heavy
1×8
Rest: 60 sec
very hard
1×6
Rest: 90 sec
very hard
1×12
Rest: 50 sec
heavy
1×10
Rest: 50 sec
heavy
1×8
Rest: 60 sec
very hard
1×6
Rest: 90 sec
very hard
1×12
Rest: 50 sec
heavy
1×10
Rest: 50 sec
heavy
1×8
Rest: 60 sec
very hard
1×8
Rest: 40 sec
moderate
1×8
Rest: 50 sec
heavy
1×7
Rest: 50 sec
heavy
1×6
Rest: 120 sec
very hard
1×7
Rest: 90 sec
very hard
1×8
Rest: 90 sec
very hard
> 4.39 T 837 scores 600 kcal
Workout #2
37 min
1×12
Rest: 50 sec
heavy
1×10
Rest: 50 sec
heavy
1×8
Rest: 60 sec
very hard
1×6
Rest: 90 sec
very hard
1×12
Rest: 50 sec
heavy
1×10
Rest: 50 sec
heavy
1×8
Rest: 60 sec
very hard
1×6
Rest: 90 sec
very hard
1×12
Rest: 50 sec
heavy
1×10
Rest: 50 sec
heavy
1×8
Rest: 60 sec
very hard
1×6
Rest: 90 sec
very hard
1×8
Rest: 40 sec
moderate
1×8
Rest: 50 sec
heavy
1×7
Rest: 50 sec
heavy
1×6
Rest: 120 sec
very hard
1×7
Rest: 90 sec
very hard
1×8
Rest: 90 sec
very hard
> 3.87 T 800 scores 580 kcal
Workout #3
45 min
1×12
Rest: 60 sec
very hard
1×18
Rest: 50 sec
heavy
1×20
Rest: 50 sec
heavy
1×15
Rest: 70 sec
very hard
1×12
Rest: 50 sec
heavy
1×10
Rest: 50 sec
heavy
1×8
Rest: 60 sec
very hard
1×6
Rest: 90 sec
very hard
1×12
Rest: 50 sec
heavy
1×10
Rest: 50 sec
heavy
1×8
Rest: 60 sec
very hard
1×6
Rest: 90 sec
very hard
1×12
Rest: 50 sec
heavy
1×10
Rest: 50 sec
heavy
1×8
Rest: 60 sec
very hard
1×6
Rest: 90 sec
very hard
1×8
Rest: 40 sec
moderate
1×8
Rest: 50 sec
heavy
1×7
Rest: 50 sec
heavy
1×6
Rest: 120 sec
very hard
1×7
Rest: 90 sec
very hard
1×8
Rest: 90 sec
very hard
> 12.01 T 681 scores 490 kcal

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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Mobile Assistant

Как тренироваться с Atletiq.com?

  1. Зарегистрируйтесь в сервисе Atletiq.com
  2. Активируйте подходящую вам программу в каталоге или создайте свою собственную.
  3. 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.


Посмотрите, как мобильный ассистент
помогает вам во время тренировки