Mass Gain » Сплит на 5 дней в неделю для набора мышечной массы

Mass Gain » Сплит на 5 дней в неделю для набора мышечной массы

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: 26 Amount of training days: 20 Rest days: 6
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
1Dumbbell Bench Press 310-15 70-90 sec
2Incline Dumbbell Press 310-15 70-90 sec
3Dips - Triceps Version 310-15 (+max) 50 sec
4Lying Close-Grip Barbell Triceps Extension Behind The Head 38-12 60-90 sec
5Dumbbell One-Arm Triceps Extension 310-15 70-90 sec
6Triceps Pushdown 310-15 70-90 sec
7Подъём штанги перед собой 47-15 50-90 sec
8Seated Side Lateral Raise 47-15 50-90 sec
2 day
1Подтягивания широким хватом к груди 310-15 (+max) 50 sec
2Подтягивания широким хватом к груди 310-15 70-90 sec
3Straight-Arm Pulldown 310-15 70-90 sec
4Reverse Machine Flyes 310-15 70-90 sec
5Upright Barbell Row 38-12 60-90 sec
6Barbell Curl 38-12 60-90 sec
7Preacher Curl 47-15 50-90 sec
8Flexor Incline Dumbbell Curls 310-15 70-90 sec
3 day
1Barbell Full Squat 46-10 50-90 sec
2Dumbbell Lunges 38-12 60-90 sec
3Leg Press 38-12 60-90 sec
4Lying Leg Curls 310-15 70-90 sec
5Leg Extensions 310-15 70-90 sec
6Standing Calf Raises 56-10 90-120 sec
7Seated Calf Raise 515-20 40-50 sec
4 day
1Barbell Bench Press - Medium Grip 46-10 50-90 sec
2Dumbbell Flyes 310-15 70-90 sec
3Cable Crossover 310-15 70-90 sec
4Close-Grip Barbell Bench Press 46-10 50-90 sec
5Lying Dumbbell Tricep Extension 310-15 70-90 sec
6Разведение рук с гантелями в стороны в наклоне 310-15 70-90 sec
7Dumbbell Shoulder Press 46-10 50-90 sec
8Standing Low-Pulley Deltoid Raise 38-12 60-90 sec
5 day
1Seated Cable Rows 46-10 50-90 sec
2Bent Over Barbell Row 310-15 70-90 sec
3One-Arm Dumbbell Row 38-12 60-90 sec
4Upright Barbell Row 38-12 60-90 sec
5Reverse Cable Curl 38-12 60-90 sec
6Concentration Curls 310-15 70-90 sec
7Reverse Barbell Curl 310-15 70-90 sec
6 day (rest)
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
62 min
3×15
Rest: 90 sec
very hard
3×15
Rest: 90 sec
very hard
3×15 max
Rest: 50 sec
to failure
3×15
Rest: 90 sec
very hard
3×15
Rest: 90 sec
very hard
1×15
Rest: 50 sec
heavy
1×12
Rest: 50 sec
heavy
2×8
Rest: 90 sec
very hard
1×15
Rest: 50 sec
heavy
1×12
Rest: 50 sec
heavy
2×8
Rest: 90 sec
very hard
> 4.56 T 770 scores 550 kcal
Workout #2
60 min
3×15
Rest: 90 sec
very hard
3×15
Rest: 90 sec
very hard
3×8
Rest: 70 sec
heavy
3×8
Rest: 70 sec
heavy
1×15
Rest: 50 sec
heavy
1×12
Rest: 50 sec
heavy
2×8
Rest: 90 sec
very hard
3×15
Rest: 90 sec
very hard
> 5.35 T 939 scores 680 kcal
Workout #3
59 min
2×10
Rest: 50 sec
heavy
1×8
Rest: 70 sec
very hard
1×6
Rest: 90 sec
very hard
3×8
Rest: 70 sec
heavy
3×8
Rest: 70 sec
heavy
3×15
Rest: 90 sec
very hard
3×15
Rest: 90 sec
very hard
1×10
Rest: 90 sec
very hard
1×8
Rest: 120 sec
very hard
1×8
Rest: 100 sec
very hard
1×8
Rest: 120 sec
very hard
1×6
Rest: 120 sec
very hard
5×15
Rest: 50 sec
heavy
> 15.69 T 781 scores 560 kcal

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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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