Mass Gain » Пятидневный сплит

Mass Gain » 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 «15 тренировок»

Duration in days: 20 Amount of training days: 15 Rest days: 5
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 Curl 310-12 (+max) 51-300 sec
2Alternate Hammer Curl 210-12 (+max) 51-300 sec
3Lying Close-Grip Barbell Triceps Extension Behind The Head 310-12 (+max) 51-300 sec
4Dumbbell One-Arm Triceps Extension 310-12 (+max) 51-300 sec
5Triceps Pushdown - Rope Attachment 210-12 (+max) 51-300 sec
2 day
1Incline Dumbbell Press 310-12 (+max) 51-300 sec
2Incline Dumbbell Flyes 210-12 (+max) 51-300 sec
3Barbell Bench Press - Medium Grip 210-12 (+max) 51-300 sec
4Weighted Crunches 315 (+max) 51-300 sec
5Hanging Leg Raise 315 (+max) 128-150 sec
3 day
1Standing Military Press 310-12 (+max) 51-300 sec
2Power Partials 210-12 (+max) 51-300 sec
3Разведение рук с гантелями в стороны в наклоне 210-12 (+max) 51-300 sec
4Front Two-Dumbbell Raise 210-12 (+max) 51-300 sec
5Dumbbell Raise 210-12 (+max) 51-300 sec
4 day (rest)
5 day
1Wide-Grip Lat Pulldown 310-12 (+max) 51-300 sec
2Bent Over Barbell Row 310-12 (+max) 51-300 sec
3Seated Cable Rows 210-12 (+max) 51-300 sec
4Snatch Deadlift 210-12 (+max) 51-300 sec
6 day
1Leg Extensions 315-20 (+max) 77-300 sec
2Barbell Full Squat 310-12 (+max) 51-300 sec
3Lying Leg Curls 215 (+max) 77-300 sec
4Smith Machine Stiff-Legged Deadlift 210-12 (+max) 51-300 sec
5Standing Calf Raises 220 51-60 sec
6Seated Calf Raise 220 (+max) 77-300 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 15 workouts

Workout #1
52 min
2×12
Rest: 60 sec
moderate
1×10 max
Rest: 300 sec
to failure
1×12
Rest: 60 sec
moderate
1×10 max
Rest: 300 sec
to failure
2×12
Rest: 60 sec
moderate
1×10 max
Rest: 300 sec
to failure
2×12
Rest: 60 sec
moderate
1×10 max
Rest: 300 sec
to failure
1×12
Rest: 60 sec
moderate
1×10 max
Rest: 300 sec
to failure
> 2.36 T 276 scores 200 kcal
Workout #2
53 min
2×12
Rest: 60 sec
moderate
1×10 max
Rest: 300 sec
to failure
1×12
Rest: 60 sec
moderate
1×10 max
Rest: 300 sec
to failure
1×12
Rest: 60 sec
moderate
1×10 max
Rest: 300 sec
to failure
2×15
Rest: 60 sec
heavy
1×15 max
Rest: 300 sec
to failure
3×15
Rest: 150 sec
very hard
> 1.95 T 418 scores 300 kcal
Workout #3
50 min
2×12
Rest: 60 sec
moderate
1×10 max
Rest: 300 sec
to failure
1×12
Rest: 60 sec
moderate
1×10 max
Rest: 300 sec
to failure
1×12
Rest: 60 sec
moderate
1×10 max
Rest: 300 sec
to failure
1×12
Rest: 60 sec
moderate
1×10 max
Rest: 300 sec
to failure
1×12
Rest: 60 sec
moderate
1×10 max
Rest: 300 sec
to failure
> 1.6 T 408 scores 290 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