[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"program-split-5-zhenshchinam":3,"seo-meta:\u002Fprograms\u002Fsplit-5\u002Fzhenshchinam":443,"tips:\u002Fprograms\u002Fsplit-5\u002Fzhenshchinam":450},{"slug":4,"title":5,"category":6,"subtitle":7,"level":8,"days_per_week":9,"goal":10,"equipment_summary":11,"days_count":12,"exercises_count":13,"variants":14,"variant":23,"sex":20,"accent":24,"accent_note_html":24,"accent_changes":25,"accents":26,"default_goal":43,"rest_sec_by_goal":44,"intro_html":54,"article_html":55,"faq":56,"h1":24,"days":69},"split-5","Пятидневный сплит","split","Ягодицы \u002F спина \u002F квадрицепсы \u002F верх \u002F задняя поверхность — пять тренировок для женщин","Продвинутый","5","Масса и детализация","Штанга, гантели, тренажёры",5,25,[15,19],{"sex":16,"label":17,"path":18},"muzhchinam","мужчин","\u002Fprograms\u002Fsplit-5\u002Fmuzhchinam",{"sex":20,"label":21,"path":22},"zhenshchinam","женщин","\u002Fprograms\u002Fsplit-5\u002Fzhenshchinam","female",null,[],[27,31,35,39],{"slug":28,"label":29,"phrase":30},"yagoditsy","Ягодицы","на ягодицы",{"slug":32,"label":33,"phrase":34},"bitseps-bedra","Бицепс бедра","на бицепс бедра",{"slug":36,"label":37,"phrase":38},"verh-grudi","Верх груди","на верх груди",{"slug":40,"label":41,"phrase":42},"press","Пресс","на пресс","mass",{"loss":45,"mass":48,"strength":51},[46,47],45,60,[49,50],90,120,[52,53],150,180,"\u003Cp>Женский пятидневный сплит устроен иначе, чем мужской: вместо дней плеч и рук — три отдельные тренировки низа. Ягодицы, квадрицепсы и задняя поверхность бедра получают по собственному дню.\u003C\u002Fp>","\u003Ch2>Чем этот вариант отличается\u003C\u002Fh2>\n\u003Cp>Три дня низа против двух дней верха. Ягодицы получают целую тренировку из четырёх движений под разными углами: базовое, второе базовое, две изоляции и работу на поясницу. Задняя поверхность бедра выделена в отдельный день вместе с кором.\u003C\u002Fp>\n\u003Cp>Руки не выделены в отдельный день — они закрываются в днях спины и груди. Для большинства запросов этого достаточно, а освободившийся день уходит на низ.\u003C\u002Fp>\n\n\u003Ch2>Как ставить три дня низа\u003C\u002Fh2>\n\u003Cp>Между ними нужен день верха или отдыха. Полностью развести нагрузку не получится: ягодицы работают в приседе, квадрицепс — в мостике и выпадах, задняя поверхность — везде. Сутки отдыха между днями низа обязательны.\u003C\u002Fp>\n\u003Ctable>\n  \u003Cthead>\u003Ctr>\u003Cth>День\u003C\u002Fth>\u003Cth>Раскладка\u003C\u002Fth>\u003C\u002Ftr>\u003C\u002Fthead>\n  \u003Ctbody>\n    \u003Ctr>\u003Ctd>Пн\u003C\u002Ftd>\u003Ctd>Ягодицы\u003C\u002Ftd>\u003C\u002Ftr>\n    \u003Ctr>\u003Ctd>Вт\u003C\u002Ftd>\u003Ctd>Спина и руки\u003C\u002Ftd>\u003C\u002Ftr>\n    \u003Ctr>\u003Ctd>Ср\u003C\u002Ftd>\u003Ctd>Квадрицепсы и икры\u003C\u002Ftd>\u003C\u002Ftr>\n    \u003Ctr>\u003Ctd>Чт\u003C\u002Ftd>\u003Ctd>Грудь и плечи\u003C\u002Ftd>\u003C\u002Ftr>\n    \u003Ctr>\u003Ctd>Пт\u003C\u002Ftd>\u003Ctd>Задняя поверхность бедра и кор\u003C\u002Ftd>\u003C\u002Ftr>\n  \u003C\u002Ftbody>\n\u003C\u002Ftable>\n\n\u003Ch2>Тренировки и цикл\u003C\u002Fh2>\n\u003Cp>На пяти тренировках подстройка под цикл особенно заметна. В первые дни снижайте вес на 20–30% и убирайте подходы до предела; при плохом самочувствии меняйте местами день низа и день верха. Вторая половина цикла — время для попыток прибавить вес в базовых движениях.\u003C\u002Fp>\n\n\u003Ch2>Про объём и питание\u003C\u002Fh2>\n\u003Cp>Пять тренировок в неделю плохо совмещаются с жёстким дефицитом калорий: сил на объём просто не хватает, и первым падает вес в приседе и мостике. Если сейчас период снижения веса, честнее взять \u003Ca href=\"\u002Fprograms\u002Fsplit-3\u002Fzhenshchinam\">трёхдневную схему\u003C\u002Fa> и сохранить силу.\u003C\u002Fp>\n\n\u003Ch2>Разгрузка\u003C\u002Fh2>\n\u003Cp>Раз в 6–10 недель снижайте веса вдвое на неделю, оставляя тренировки на месте. Это не потерянное время: именно в такие недели догоняет восстановление, которое накапливалось в долг.\u003C\u002Fp>",[57,60,63,66],{"q":58,"a":59},"Не слишком ли часто для ног?","Три дня низа — это три разные зоны, а не три одинаковые тренировки. Каждая мышца всё равно получает прямую работу раз в неделю.",{"q":61,"a":62},"Почему нет отдельного дня рук?","Бицепс и трицепс закрываются в днях спины и груди. Освободившийся день уходит на низ тела — там он даёт больше для большинства запросов.",{"q":64,"a":65},"Можно ли совмещать эту схему с похудением?","Плохо совмещается: пять тренировок на дефиците калорий приводят к падению силы. На период снижения веса лучше подходит трёхдневная схема.",{"q":67,"a":68},"Нужна ли разгрузочная неделя?","Да, раз в 6–10 недель. Веса снижают вдвое, тренировки оставляют. Без разгрузки усталость копится незаметно и вылезает падением весов сразу во всех днях.",[70,155,228,300,376],{"key":71,"title":72,"slots":73},"day-1","День 1 · Ягодицы",[74,95,112,125,137],{"exercise_id":75,"slug":76,"name":77,"images":78,"type":80,"kind":81,"target":28,"muscles":82,"reps":85,"unit":86,"sets":87,"dosage_by_goal":88,"swappable":94},"678d41ba05683e7d70c7ab73","yagodichnyy-mostik-so-shtangoy","ягодичный мостик со штангой",[79],"\u002Fexercise-gifs\u002FBarbell-Hip-Thrust.gif","тренажёрка","compound",[83],{"name":29,"slug":28,"role":84},"primary",10,"reps",4,{"loss":89,"mass":91,"strength":92},{"sets":87,"reps":90,"unit":86},15,{"sets":87,"reps":85,"unit":86},{"sets":87,"reps":93,"unit":86},8,true,{"exercise_id":96,"slug":97,"name":98,"images":99,"type":80,"kind":81,"target":28,"muscles":101,"reps":85,"unit":86,"sets":107,"dosage_by_goal":108,"swappable":94},"678d41b805683e7d70c7a58f","vypad-s-gantelyami","Выпад с гантелями",[100],"\u002Fexercise-gifs\u002FDumbbell-Lunge.gif",[102,103],{"name":29,"slug":28,"role":84},{"name":104,"slug":105,"role":106},"Квадрицепс","kvadritseps","secondary",3,{"loss":109,"mass":110,"strength":111},{"sets":107,"reps":90,"unit":86},{"sets":107,"reps":85,"unit":86},{"sets":107,"reps":93,"unit":86},{"exercise_id":113,"slug":114,"name":115,"images":116,"type":80,"kind":118,"target":28,"muscles":119,"reps":85,"unit":86,"sets":107,"dosage_by_goal":121,"swappable":94},"678d41b905683e7d70c7aafb","otvedenie-nog-v-storony-v-trenazhere-razvedenie","отведение ног в стороны в тренажёре (разведение)",[117],"\u002Fexercise-gifs\u002FHiP-ABDUCTION-MACHINE.gif","isolation",[120],{"name":29,"slug":28,"role":84},{"loss":122,"mass":123,"strength":124},{"sets":107,"reps":90,"unit":86},{"sets":107,"reps":85,"unit":86},{"sets":107,"reps":93,"unit":86},{"exercise_id":126,"slug":127,"name":128,"images":129,"type":80,"kind":118,"target":28,"muscles":131,"reps":85,"unit":86,"sets":107,"dosage_by_goal":133,"swappable":94},"678d41ba05683e7d70c7ab5d","tyaga-na-yagoditsy-v-krossovere-cherez-pah","Тяга на ягодицы в кроссовере через пах",[130],"\u002Fexercise-gifs\u002FCable-Pull-Through.gif",[132],{"name":29,"slug":28,"role":84},{"loss":134,"mass":135,"strength":136},{"sets":107,"reps":90,"unit":86},{"sets":107,"reps":85,"unit":86},{"sets":107,"reps":93,"unit":86},{"exercise_id":138,"slug":139,"name":140,"images":141,"type":80,"kind":118,"target":143,"muscles":144,"reps":150,"unit":86,"sets":107,"dosage_by_goal":151,"swappable":94},"678d41b905683e7d70c7a727","giperekstenzii-na-skame","гиперэкстензии на скамье",[142],"\u002Fexercise-gifs\u002FFlat-Bench-Hyperextension.gif","poyasnitsa",[145,147],{"name":146,"slug":143,"role":84},"Поясница",{"name":148,"slug":149,"role":106},"Трапеция","trapetsiya",12,{"loss":152,"mass":153,"strength":154},{"sets":107,"reps":90,"unit":86},{"sets":107,"reps":150,"unit":86},{"sets":107,"reps":85,"unit":86},{"key":156,"title":157,"slots":158},"day-2","День 2 · Спина и руки",[159,175,188,200,214],{"exercise_id":160,"slug":161,"name":162,"images":163,"type":80,"kind":81,"target":165,"muscles":166,"reps":85,"unit":86,"sets":87,"dosage_by_goal":171,"swappable":94},"678d41b905683e7d70c7aa49","podtyagivaniya-v-gravitrone","подтягивания в гравитроне",[164],"\u002Fexercise-gifs\u002FAssisted-Pull-up.gif","shirochayshie",[167,170],{"name":168,"slug":169,"role":84},"Широчайшая мышца","shirochayshaya-myshtsa",{"name":148,"slug":149,"role":106},{"loss":172,"mass":173,"strength":174},{"sets":87,"reps":90,"unit":86},{"sets":87,"reps":85,"unit":86},{"sets":87,"reps":93,"unit":86},{"exercise_id":176,"slug":177,"name":178,"images":179,"type":80,"kind":81,"target":149,"muscles":181,"reps":85,"unit":86,"sets":107,"dosage_by_goal":184,"swappable":94},"678d41b905683e7d70c7a8c9","tyaga-t-shtangi-s-uporom-grudyu-obratnym-hvatom","тяга Т-штанги с упором грудью обратным хватом",[180],"\u002Fexercise-gifs\u002FLever-Reverse-T-Bar-Row.gif",[182,183],{"name":148,"slug":149,"role":84},{"name":168,"slug":169,"role":106},{"loss":185,"mass":186,"strength":187},{"sets":107,"reps":90,"unit":86},{"sets":107,"reps":85,"unit":86},{"sets":107,"reps":93,"unit":86},{"exercise_id":189,"slug":190,"name":191,"images":192,"type":80,"kind":118,"target":165,"muscles":194,"reps":85,"unit":86,"sets":107,"dosage_by_goal":196,"swappable":94},"678d41b905683e7d70c7a9f7","tyaga-odnoy-pochti-pryamoy-rukoy-v-krossovere-pulover","Тяга одной почти прямой рукой в кроссовере (Пуловер)",[193],"\u002Fexercise-gifs\u002FCable-One-Arm-Pulldown.gif",[195],{"name":168,"slug":169,"role":84},{"loss":197,"mass":198,"strength":199},{"sets":107,"reps":90,"unit":86},{"sets":107,"reps":85,"unit":86},{"sets":107,"reps":93,"unit":86},{"exercise_id":201,"slug":202,"name":203,"images":204,"type":80,"kind":118,"target":206,"muscles":207,"reps":85,"unit":86,"sets":107,"dosage_by_goal":210,"swappable":94},"678d41b805683e7d70c7a285","podem-ganteley-na-bitseps","подъём гантелей на бицепс",[205],"\u002Fexercise-gifs\u002FDumbbell-Curl.gif","bitseps",[208],{"name":209,"slug":206,"role":84},"Бицепс",{"loss":211,"mass":212,"strength":213},{"sets":107,"reps":90,"unit":86},{"sets":107,"reps":85,"unit":86},{"sets":107,"reps":93,"unit":86},{"exercise_id":215,"slug":216,"name":217,"images":218,"type":80,"kind":118,"target":220,"muscles":221,"reps":85,"unit":86,"sets":107,"dosage_by_goal":224,"swappable":94},"678d41b905683e7d70c7a939","razgibanie-ruk-na-tritseps-v-krossovere","разгибание рук на трицепс в кроссовере",[219],"\u002Fexercise-gifs\u002FPushdown.gif","tritseps",[222],{"name":223,"slug":220,"role":84},"Трицепс",{"loss":225,"mass":226,"strength":227},{"sets":107,"reps":90,"unit":86},{"sets":107,"reps":85,"unit":86},{"sets":107,"reps":93,"unit":86},{"key":229,"title":230,"slots":231},"day-3","День 3 · Квадрицепсы и икры",[232,245,258,270,284],{"exercise_id":233,"slug":234,"name":235,"images":236,"type":80,"kind":81,"target":105,"muscles":238,"reps":85,"unit":86,"sets":87,"dosage_by_goal":241,"swappable":94},"678d41b805683e7d70c7a561","zhim-nogami","Жим ногами",[237],"\u002Fexercise-gifs\u002FLeg-Press.gif",[239,240],{"name":104,"slug":105,"role":84},{"name":29,"slug":28,"role":106},{"loss":242,"mass":243,"strength":244},{"sets":87,"reps":90,"unit":86},{"sets":87,"reps":85,"unit":86},{"sets":87,"reps":93,"unit":86},{"exercise_id":246,"slug":247,"name":248,"images":249,"type":80,"kind":81,"target":105,"muscles":251,"reps":85,"unit":86,"sets":107,"dosage_by_goal":254,"swappable":94},"6835952cb9a9b63bcce9496a","prised-so-shtangoy-2","присед со штангой",[250],"\u002Fexercise-gifs\u002FBARBELL-SQUAT.gif",[252,253],{"name":104,"slug":105,"role":84},{"name":29,"slug":28,"role":106},{"loss":255,"mass":256,"strength":257},{"sets":107,"reps":90,"unit":86},{"sets":107,"reps":85,"unit":86},{"sets":107,"reps":93,"unit":86},{"exercise_id":259,"slug":260,"name":261,"images":262,"type":80,"kind":118,"target":105,"muscles":264,"reps":85,"unit":86,"sets":107,"dosage_by_goal":266,"swappable":94},"678d41b805683e7d70c7a551","razgibanie-nog-v-trenazhere","разгибание ног в тренажёре",[263],"\u002Fexercise-gifs\u002FLEG-EXTENSION.gif",[265],{"name":104,"slug":105,"role":84},{"loss":267,"mass":268,"strength":269},{"sets":107,"reps":90,"unit":86},{"sets":107,"reps":85,"unit":86},{"sets":107,"reps":93,"unit":86},{"exercise_id":271,"slug":272,"name":273,"images":274,"type":80,"kind":118,"target":276,"muscles":277,"reps":85,"unit":86,"sets":107,"dosage_by_goal":280,"swappable":94},"678d41b905683e7d70c7aa8b","privedeniya-nog-svedenie-bedra","приведения ног (сведение бедра)",[275],"\u002Fexercise-gifs\u002FHIP-ADDUCTION-MACHINE.gif","privodyaschie-bedra",[278],{"name":279,"slug":276,"role":84},"Приводящие бедра",{"loss":281,"mass":282,"strength":283},{"sets":107,"reps":90,"unit":86},{"sets":107,"reps":85,"unit":86},{"sets":107,"reps":93,"unit":86},{"exercise_id":285,"slug":286,"name":287,"images":288,"type":80,"kind":118,"target":290,"muscles":291,"reps":90,"unit":86,"sets":87,"dosage_by_goal":295,"swappable":94},"678d41b805683e7d70c7a491","ikry-v-trenazhere-stoya","икры в тренажёре стоя",[289],"\u002Fexercise-gifs\u002FBench-Press-Machine-Standing-Calf-Raise.gif","ikry",[292],{"name":293,"slug":294,"role":84},"Икроножные","ikronozhnye",{"loss":296,"mass":298,"strength":299},{"sets":87,"reps":297,"unit":86},20,{"sets":87,"reps":90,"unit":86},{"sets":87,"reps":150,"unit":86},{"key":301,"title":302,"slots":303},"day-4","День 4 · Грудь и плечи",[304,318,332,348,362],{"exercise_id":305,"slug":306,"name":307,"images":308,"type":80,"kind":81,"target":310,"muscles":311,"reps":85,"unit":86,"sets":87,"dosage_by_goal":314,"swappable":94},"678d41b805683e7d70c7a3cb","zhim-ganteley-lezha","Жим гантелей лёжа",[309],"\u002Fexercise-gifs\u002FDumbbell-Press.gif","bolshaya-grudnaya",[312],{"name":313,"slug":310,"role":84},"Большая грудная",{"loss":315,"mass":316,"strength":317},{"sets":87,"reps":90,"unit":86},{"sets":87,"reps":85,"unit":86},{"sets":87,"reps":93,"unit":86},{"exercise_id":319,"slug":320,"name":321,"images":322,"type":80,"kind":81,"target":324,"muscles":325,"reps":85,"unit":86,"sets":107,"dosage_by_goal":328,"swappable":94},"678d41b905683e7d70c7a70f","zhim-ganteley-sidya","жим гантелей сидя",[323],"\u002Fexercise-gifs\u002FDumbbell-Shoulder-Press.gif","perednyaya-delta",[326],{"name":327,"slug":324,"role":84},"Передняя дельта",{"loss":329,"mass":330,"strength":331},{"sets":107,"reps":90,"unit":86},{"sets":107,"reps":85,"unit":86},{"sets":107,"reps":93,"unit":86},{"exercise_id":333,"slug":334,"name":335,"images":336,"type":80,"kind":81,"target":36,"muscles":338,"reps":85,"unit":86,"sets":107,"dosage_by_goal":344,"swappable":94},"678d41b805683e7d70c7a419","zhim-ganteley-v-naklone-45","Жим гантелей в наклоне 45°",[337],"\u002Fexercise-gifs\u002FIncline-Dumbbell-Press.gif",[339,342,343],{"name":340,"slug":341,"role":84},"Верхняя грудная","verhnyaya-grudnaya",{"name":327,"slug":324,"role":106},{"name":223,"slug":220,"role":106},{"loss":345,"mass":346,"strength":347},{"sets":107,"reps":90,"unit":86},{"sets":107,"reps":85,"unit":86},{"sets":107,"reps":93,"unit":86},{"exercise_id":349,"slug":350,"name":351,"images":352,"type":80,"kind":118,"target":354,"muscles":355,"reps":85,"unit":86,"sets":107,"dosage_by_goal":358,"swappable":94},"678d41b905683e7d70c7a827","mahi-rukami-v-storony-stoya-otvedeniya","Махи руками в стороны стоя (отведения)",[353],"\u002Fexercise-gifs\u002FDumbbell-Lateral-Raise.gif","srednyaya-delta",[356],{"name":357,"slug":354,"role":84},"Средняя дельта",{"loss":359,"mass":360,"strength":361},{"sets":107,"reps":90,"unit":86},{"sets":107,"reps":85,"unit":86},{"sets":107,"reps":93,"unit":86},{"exercise_id":363,"slug":364,"name":365,"images":366,"type":80,"kind":118,"target":368,"muscles":369,"reps":85,"unit":86,"sets":107,"dosage_by_goal":372,"swappable":94},"678d41b905683e7d70c7a9b3","tyaga-ganteli-dlya-zadnih-delt-sidya-v-naklone","Тяга гантели для задних дельт сидя в наклоне",[367],"\u002Fexercise-gifs\u002FDumbbell-Seated-Bent-Over-Rear-Delt-Row.gif","zadnyaya-delta",[370],{"name":371,"slug":368,"role":84},"Задняя дельта",{"loss":373,"mass":374,"strength":375},{"sets":107,"reps":90,"unit":86},{"sets":107,"reps":85,"unit":86},{"sets":107,"reps":93,"unit":86},{"key":377,"title":378,"slots":379},"day-5","День 5 · Бицепс бедра и кор",[380,393,405,413,429],{"exercise_id":381,"slug":382,"name":383,"images":384,"type":80,"kind":81,"target":32,"muscles":386,"reps":85,"unit":86,"sets":87,"dosage_by_goal":389,"swappable":94},"678d41b905683e7d70c7ab27","rumynskaya-tyaga-s-gantelyami","румынская тяга с гантелями",[385],"\u002Fexercise-gifs\u002FBarbell-Romanian-Deadlift.gif",[387,388],{"name":33,"slug":32,"role":84},{"name":29,"slug":28,"role":106},{"loss":390,"mass":391,"strength":392},{"sets":87,"reps":90,"unit":86},{"sets":87,"reps":85,"unit":86},{"sets":87,"reps":93,"unit":86},{"exercise_id":394,"slug":395,"name":396,"images":397,"type":80,"kind":118,"target":32,"muscles":399,"reps":85,"unit":86,"sets":107,"dosage_by_goal":401,"swappable":94},"678d41b905683e7d70c7ab2f","sgibanie-nog-sidya-v-trenazhere","Сгибание ног сидя в тренажёре",[398],"\u002Fexercise-gifs\u002FSeated-Leg-Curl.gif",[400],{"name":33,"slug":32,"role":84},{"loss":402,"mass":403,"strength":404},{"sets":107,"reps":90,"unit":86},{"sets":107,"reps":85,"unit":86},{"sets":107,"reps":93,"unit":86},{"exercise_id":126,"slug":127,"name":128,"images":406,"type":80,"kind":118,"target":28,"muscles":407,"reps":85,"unit":86,"sets":107,"dosage_by_goal":409,"swappable":94},[130],[408],{"name":29,"slug":28,"role":84},{"loss":410,"mass":411,"strength":412},{"sets":107,"reps":90,"unit":86},{"sets":107,"reps":85,"unit":86},{"sets":107,"reps":93,"unit":86},{"exercise_id":414,"slug":415,"name":416,"images":417,"type":80,"kind":81,"target":419,"muscles":420,"reps":47,"unit":423,"sets":107,"dosage_by_goal":424,"swappable":94},"678d41b805683e7d70c7a5db","planka-na-loktyah","Планка на локтях",[418],"\u002Fexercise-gifs\u002Fplank.gif","kor",[421],{"name":422,"slug":419,"role":84},"Кор","seconds",{"loss":425,"mass":426,"strength":427},{"sets":107,"reps":49,"unit":423},{"sets":107,"reps":47,"unit":423},{"sets":107,"reps":428,"unit":423},40,{"exercise_id":430,"slug":431,"name":432,"images":433,"type":80,"kind":81,"target":40,"muscles":435,"reps":85,"unit":86,"sets":107,"dosage_by_goal":439,"swappable":94},"678d41b905683e7d70c7a787","skruchivaniya-na-press-v-krossovere-na-kolenyah","скручивания на пресс в кроссовере на коленях",[434],"\u002Fexercise-gifs\u002FKneeling-Cable-Crunch.gif",[436],{"name":437,"slug":438,"role":84},"Прямая живота","pryamaya-zhivota",{"loss":440,"mass":441,"strength":442},{"sets":107,"reps":90,"unit":86},{"sets":107,"reps":85,"unit":86},{"sets":107,"reps":93,"unit":86},{"page_type":444,"point":24,"template":445,"blocks":449},"program-sex",{"kind":446,"title_tpl":447,"description_tpl":24,"h1_tpl":24,"og_image":24,"noindex":448},"default","[[name]] для [[sex_label]] — программа тренировок в зале",false,[],{"page_path":22,"is_entity_page":448,"items":451,"slots":452,"meta":453},[],[],{"total":454},0]