Mass Gain » Пятидневный сплит. Принцип пирамиды.

Mass Gain » Пятидневный сплит. Принцип пирамиды.

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
1Pullups 38 60-70 sec
2Clean Deadlift 64-12 (+max) 38-45 sec
3Wide-Grip Pulldown Behind The Neck 64-12 (+max) 38-45 sec
4Seated Cable Rows 64-12 (+max) 38-45 sec
5Bent Over Barbell Row 64-12 (+max) 38-45 sec
2 day
1Dumbbell Bench Press 64-12 (+max) 38-45 sec
2Incline Dumbbell Press 64-12 (+max) 38-45 sec
3Decline Dumbbell Bench Press 64-12 (+max) 38-45 sec
4Dumbbell Flyes 56-12 (+max) 38-45 sec
5Incline Dumbbell Flyes 56-12 (+max) 38-45 sec
3 day
1Standing Military Press 64-12 (+max) 38-45 sec
2Power Partials 64-12 (+max) 38-45 sec
3Front Plate Raise 56-12 (+max) 38-45 sec
4Dumbbell Raise 64-12 (+max) 38-45 sec
5Weighted Crunches 46-10 (+max) 38-45 sec
6Hanging Leg Raise 38 38-45 sec
4 day (rest)
5 day
1Barbell Curl 64-12 (+max) 38-45 sec
2Preacher Curl 56-12 (+max) 38-45 sec
3Alternate Hammer Curl 56-12 (+max) 38-45 sec
4Lying Dumbbell Tricep Extension 64-12 (+max) 38-45 sec
5Triceps Pushdown - Rope Attachment 56-12 (+max) 38-45 sec
6Dips - Triceps Version 64-12 (+max) 38-45 sec
6 day
1Barbell Full Squat 64-12 (+max) 38-45 sec
2Leg Press 56-12 (+max) 38-45 sec
3Barbell Lunge 56-12 (+max) 38-45 sec
4Standing Calf Raises 56-12 (+max) 38-45 sec
5Seated Calf Raise 56-12 (+max) 38-45 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
42 min
3×8
Rest: 70 sec
heavy
2×12
Rest: 45 sec
easy
1×10
Rest: 45 sec
moderate
1×8
Rest: 45 sec
heavy
1×6
Rest: 45 sec
very hard
1×4 max
Rest: 45 sec
to failure
2×12
Rest: 45 sec
easy
1×10
Rest: 45 sec
moderate
1×8
Rest: 45 sec
heavy
1×6
Rest: 45 sec
very hard
1×4 max
Rest: 45 sec
to failure
2×12
Rest: 45 sec
easy
1×10
Rest: 45 sec
moderate
1×8
Rest: 45 sec
heavy
1×6
Rest: 45 sec
very hard
1×4 max
Rest: 45 sec
to failure
2×12
Rest: 45 sec
easy
1×10
Rest: 45 sec
moderate
1×8
Rest: 45 sec
heavy
1×6
Rest: 45 sec
very hard
1×4 max
Rest: 45 sec
to failure
> 9.09 T 1003 scores 720 kcal
Workout #2
42 min
2×12
Rest: 45 sec
easy
1×10
Rest: 45 sec
moderate
1×8
Rest: 45 sec
heavy
1×6
Rest: 45 sec
very hard
1×4 max
Rest: 45 sec
to failure
2×12
Rest: 45 sec
easy
1×10
Rest: 45 sec
moderate
1×8
Rest: 45 sec
heavy
1×6
Rest: 45 sec
very hard
1×4 max
Rest: 45 sec
to failure
2×12
Rest: 45 sec
easy
1×10
Rest: 45 sec
moderate
1×8
Rest: 45 sec
heavy
1×6
Rest: 45 sec
very hard
1×4 max
Rest: 45 sec
to failure
1×12
Rest: 45 sec
easy
1×10
Rest: 45 sec
moderate
1×8
Rest: 45 sec
heavy
2×6
Rest: 45 sec
very hard
1×12
Rest: 45 sec
easy
1×10
Rest: 45 sec
moderate
1×8
Rest: 45 sec
heavy
2×6
Rest: 45 sec
very hard
> 3.65 T 1010 scores 730 kcal
Workout #3
47 min
2×12
Rest: 45 sec
easy
1×10
Rest: 45 sec
moderate
1×8
Rest: 45 sec
heavy
1×6
Rest: 45 sec
very hard
1×4 max
Rest: 45 sec
to failure
2×12
Rest: 45 sec
easy
1×10
Rest: 45 sec
moderate
1×8
Rest: 45 sec
heavy
1×6
Rest: 45 sec
very hard
1×4 max
Rest: 45 sec
to failure
1×12
Rest: 45 sec
easy
1×10
Rest: 45 sec
moderate
1×8
Rest: 45 sec
heavy
2×6
Rest: 45 sec
very hard
2×12
Rest: 45 sec
easy
1×10
Rest: 45 sec
moderate
1×8
Rest: 45 sec
heavy
1×6
Rest: 45 sec
very hard
1×4 max
Rest: 45 sec
to failure
1×10
Rest: 45 sec
moderate
1×8
Rest: 45 sec
heavy
1×6
Rest: 45 sec
very hard
1×8
Rest: 45 sec
heavy
3×8
Rest: 45 sec
heavy
> 2.35 T 855 scores 610 kcal
После каждой тренировочной сессии, выполнить упражнения на растяжку тренируемых мышечных групп.

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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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