Mass Gain » 6 day muscle building split

Mass Gain » 6 day muscle building split

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AtletIQ

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AtletIQ

The content of of the program

1 «24 тренировки»

Duration in days: 27 Amount of training days: 24 Rest days: 3
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 Bench Press - Medium Grip 46-8 120 sec
2Incline Dumbbell Press 46-8 120 sec
3Straight-Arm Pulldown 415-20 60 sec
4Seated Cable Rows 415-20 60 sec
5Seated Barbell Military Press 410-12 90 sec
6Dumbbell Flyes 410-12 90 sec
7Dumbbell Shrug 410-12 90 sec
8Cable Crunch 36-8 (+max) 120 sec
9Hanging Leg Raise 36-8 (+max) 120 sec
2 day
1Barbell Full Squat 46-8 120 sec
2Hyperextensions (Back Extensions) 46-8 120 sec
3Barbell Deadlift 46-8 120 sec
4Triceps Pushdown 410-12 90 sec
5Dumbbell One-Arm Triceps Extension 410-12 90 sec
6Barbell Curl 415-20 60 sec
7Concentration Curls 415-20 60 sec
8Standing Barbell Calf Raise 36-8 (+max) 120 sec
9Standing Calf Raises 36-8 (+max) 120 sec
3 day
1Incline Dumbbell Flyes 415-20 60 sec
2Cable Crossover 415-20 60 sec
3One-Arm Dumbbell Row 410-12 90 sec
4Close-Grip Front Lat Pulldown 410-12 90 sec
5Seated Barbell Military Press 46-8 120 sec
6Upright Barbell Row 46-8 120 sec
7Barbell Shrug 46-8 120 sec
8Reverse Crunch 415-20 60 sec
9Oblique Crunches - On The Floor 415-20 60 sec
4 day
1Barbell Lunge 415-20 60 sec
2Hyperextensions (Back Extensions) 415-20 60 sec
3Lying Leg Curls 415-20 60 sec
4Close-Grip Barbell Bench Press 36-8 (+max) 120 sec
5Lying Close-Grip Barbell Triceps Extension Behind The Head 36-8 (+max) 120 sec
6Preacher Curl 410-12 90 sec
7Alternate Incline Dumbbell Curl 410-12 90 sec
8Seated Calf Raise 415-20 60 sec
9Standing Calf Raises 415-20 60 sec
5 day
1Barbell Incline Bench Press Medium-Grip 410-12 90 sec
2Decline Barbell Bench Press 410-12 90 sec
3Bent Over Barbell Row 46-8 120 sec
4Wide-Grip Pulldown Behind The Neck 46-8 120 sec
5Bradford/Rocky Presses 415-20 60 sec
6Разведение рук с гантелями в стороны в наклоне 415-20 60 sec
7Dumbbell Shrug 415-20 60 sec
8Exercise Ball Crunch 410-12 90 sec
9Knee/Hip Raise On Parallel Bars 410-12 90 sec
6 day
1Barbell Full Squat 410-12 90 sec
2Leg Press 410-12 90 sec
3Lying Leg Curls 410-12 90 sec
4Dumbbell Bicep Curl 36-8 (+max) 120 sec
5Hammer Curls 36-8 (+max) 120 sec
6Seated Triceps Press 415-20 60 sec
7Tricep Dumbbell Kickback 415-20 60 sec
8Standing Barbell Calf Raise 410-12 90 sec
9Standing Calf Raises 410-12 90 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 24 workouts

Workout #1
91 min
Barbell Bench Press - Medium Grip
1×8
Rest: 120 sec
very hard
1×7
Rest: 120 sec
very hard
1×6
Rest: 120 sec
very hard
1×8
Rest: 120 sec
very hard
Incline Dumbbell Press
1×8
Rest: 120 sec
very hard
1×7
Rest: 120 sec
very hard
1×6
Rest: 120 sec
very hard
1×8
Rest: 120 sec
very hard
Straight-Arm Pulldown
1×15
Rest: 60 sec
very hard
1×15
Rest: 60 sec
heavy
1×18
Rest: 60 sec
heavy
1×20
Rest: 60 sec
very hard
Seated Cable Rows
1×15
Rest: 60 sec
very hard
1×15
Rest: 60 sec
heavy
1×18
Rest: 60 sec
heavy
1×20
Rest: 60 sec
very hard
Seated Barbell Military Press
1×10
Rest: 90 sec
very hard
1×11
Rest: 90 sec
heavy
1×12
Rest: 90 sec
moderate
1×12
Rest: 90 sec
very hard
Dumbbell Flyes
1×10
Rest: 90 sec
very hard
1×11
Rest: 90 sec
heavy
1×12
Rest: 90 sec
moderate
1×12
Rest: 90 sec
very hard
Dumbbell Shrug
1×10
Rest: 90 sec
very hard
1×11
Rest: 90 sec
heavy
1×12
Rest: 90 sec
moderate
1×12
Rest: 90 sec
very hard
Cable Crunch
1×8
Rest: 120 sec
very hard
1×7
Rest: 120 sec
very hard
1×6
Rest: 120 sec
very hard
Hanging Leg Raise
1×8
Rest: 120 sec
very hard
1×7
Rest: 120 sec
very hard
1×6
Rest: 120 sec
very hard
> 10.55 T 1691 scores 1190 kcal
Workout #2
93 min
Barbell Full Squat
1×8
Rest: 120 sec
very hard
1×7
Rest: 120 sec
very hard
1×6
Rest: 120 sec
very hard
1×8
Rest: 120 sec
very hard
Hyperextensions (Back Extensions)
1×8
Rest: 120 sec
very hard
1×7
Rest: 120 sec
very hard
1×6
Rest: 120 sec
very hard
1×8
Rest: 120 sec
very hard
Barbell Deadlift
1×8
Rest: 120 sec
very hard
1×7
Rest: 120 sec
very hard
1×6
Rest: 120 sec
very hard
1×8
Rest: 120 sec
very hard
Triceps Pushdown
1×10
Rest: 90 sec
very hard
1×11
Rest: 90 sec
heavy
1×12
Rest: 90 sec
moderate
1×12
Rest: 90 sec
very hard
Dumbbell One-Arm Triceps Extension
1×10
Rest: 90 sec
very hard
1×11
Rest: 90 sec
heavy
1×12
Rest: 90 sec
moderate
1×12
Rest: 90 sec
very hard
Barbell Curl
1×15
Rest: 60 sec
very hard
1×15
Rest: 60 sec
heavy
1×18
Rest: 60 sec
heavy
1×20
Rest: 60 sec
very hard
Concentration Curls
1×15
Rest: 60 sec
very hard
1×15
Rest: 60 sec
heavy
1×18
Rest: 60 sec
heavy
1×20
Rest: 60 sec
very hard
Standing Barbell Calf Raise
1×8
Rest: 120 sec
very hard
1×7
Rest: 120 sec
very hard
1×6
Rest: 120 sec
very hard
Standing Calf Raises
1×8
Rest: 120 sec
very hard
1×7
Rest: 120 sec
very hard
1×6
Rest: 120 sec
very hard
> 10.99 T 1419 scores 1000 kcal
Workout #3
91 min
Incline Dumbbell Flyes
1×15
Rest: 60 sec
very hard
1×15
Rest: 60 sec
heavy
1×18
Rest: 60 sec
heavy
1×20
Rest: 60 sec
very hard
Cable Crossover
1×15
Rest: 60 sec
very hard
1×15
Rest: 60 sec
heavy
1×18
Rest: 60 sec
heavy
1×20
Rest: 60 sec
very hard
One-Arm Dumbbell Row
1×10
Rest: 90 sec
very hard
1×11
Rest: 90 sec
heavy
1×12
Rest: 90 sec
moderate
1×12
Rest: 90 sec
very hard
Close-Grip Front Lat Pulldown
1×10
Rest: 90 sec
very hard
1×11
Rest: 90 sec
heavy
1×12
Rest: 90 sec
moderate
1×12
Rest: 90 sec
very hard
Seated Barbell Military Press
1×8
Rest: 120 sec
very hard
1×7
Rest: 120 sec
very hard
1×6
Rest: 120 sec
very hard
1×8
Rest: 120 sec
very hard
Upright Barbell Row
1×8
Rest: 120 sec
very hard
1×7
Rest: 120 sec
very hard
1×6
Rest: 120 sec
very hard
1×8
Rest: 120 sec
very hard
Barbell Shrug
1×8
Rest: 120 sec
very hard
1×7
Rest: 120 sec
very hard
1×6
Rest: 120 sec
very hard
1×8
Rest: 120 sec
very hard
Reverse Crunch
1×15
Rest: 60 sec
very hard
1×15
Rest: 60 sec
heavy
1×18
Rest: 60 sec
heavy
1×20
Rest: 60 sec
very hard
Oblique Crunches - On The Floor
1×15
Rest: 60 sec
very hard
1×15
Rest: 60 sec
heavy
1×18
Rest: 60 sec
heavy
1×20
Rest: 60 sec
very hard
> 8.42 T 1993 scores 1400 kcal

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