Mass Gain » Split for 5 days a week to gain muscle mass

Mass Gain » Split for 5 days a week to gain muscle mass

Experienced
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AtletIQ

Автор программы

AtletIQ

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
Dumbbell Bench Press
3×15
Rest: 90 sec
very hard
Incline Dumbbell Press
3×15
Rest: 90 sec
very hard
Dips - Triceps Version
3×15 max
Rest: 50 sec
to failure
Lying Close-Grip Barbell Triceps Extension Behind The Head
3×8
Rest: 70 sec
heavy
Dumbbell One-Arm Triceps Extension
3×15
Rest: 90 sec
very hard
Triceps Pushdown
3×15
Rest: 90 sec
very hard
Подъём штанги перед собой
1×15
Rest: 50 sec
heavy
1×12
Rest: 50 sec
heavy
2×8
Rest: 90 sec
very hard
Seated Side Lateral Raise
1×15
Rest: 50 sec
heavy
1×12
Rest: 50 sec
heavy
2×8
Rest: 90 sec
very hard
> 4.58 T 1700 scores 1200 kcal
Workout #2
60 min
Подтягивания широким хватом к груди
3×15 max
Rest: 50 sec
to failure
3×15
Rest: 90 sec
very hard
Straight-Arm Pulldown
3×15
Rest: 90 sec
very hard
Reverse Machine Flyes
3×15
Rest: 90 sec
very hard
Upright Barbell Row
3×8
Rest: 70 sec
heavy
Barbell Curl
3×8
Rest: 70 sec
heavy
Preacher Curl
1×15
Rest: 50 sec
heavy
1×12
Rest: 50 sec
heavy
2×8
Rest: 90 sec
very hard
Flexor Incline Dumbbell Curls
3×15
Rest: 90 sec
very hard
> 5.42 T 1447 scores 1020 kcal
Workout #3
59 min
Barbell Full Squat
2×10
Rest: 50 sec
heavy
1×8
Rest: 70 sec
very hard
1×6
Rest: 90 sec
very hard
Dumbbell Lunges
3×8
Rest: 70 sec
heavy
Leg Press
3×8
Rest: 70 sec
heavy
Lying Leg Curls
3×15
Rest: 90 sec
very hard
Leg Extensions
3×15
Rest: 90 sec
very hard
Standing Calf Raises
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
Seated Calf Raise
5×15
Rest: 50 sec
heavy
> 15.75 T 1057 scores 740 kcal

They picked up this program

Игорь
Игорь
Mar 24 13:28
Pavel
Pavel
Jun 7 16:26
Александр
Александр
Jul 20 21:26
Aleks
Aleks
Apr 16 01:00
Василий
Василий
Feb 16 12:13
Сергей
Сергей
Jan 13 08:45
Виталий
Виталий
Mar 20 09:57
Dinis
Dinis
Feb 18 19:19
Александр
Александр
Nov 16 23:18
Дима
Дима
Sep 29 23:02
RASUL
RASUL
Dec 15 07:38
Чак
Чак
Jun 25 22:32
Саша
Саша
May 9 12:57
Юрий
Юрий
Apr 10 14:35
Daniil
Daniil
Mar 9 16:47
Ryan
Ryan
Feb 14 17:49
Jdjsjsj
Jdjsjsj
Oct 20 23:18
Ин
Ин
Apr 26 17:33
Александр
Александр
Mar 5 23:38
Саня
Саня
Sep 19 13:25
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