Mass Gain » 2 day split for beginners
Beginner
Автор программы
The content of of the program
1 «8 тренировок»
Amount of training days: 8
Rest days: 9
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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) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day | ||||
| 1 | Standing Calf Raises | 3 | 18 | 153-180 sec |
| 2 | Barbell Full Squat | 3 | 10 | 204-240 sec |
| 3 | Barbell Deadlift | 3 | 8 | 179-210 sec |
| 4 | Подтягивания широким хватом к груди | 2 | 10 | 153-180 sec |
| 5 | Bent Over Barbell Row | 2 | 8 | 204-240 sec |
| 6 | Barbell Curl | 2 | 8 | 153-180 sec |
| 7 | Reverse Barbell Curl | 2 | 10 | 153-180 sec |
| 8 | Crunches | 2 | 20 | 179-210 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Seated Calf Raise | 3 | 20 | 179-210 sec |
| 2 | Barbell Bench Press - Medium Grip | 2 | 7 | 153-180 sec |
| 3 | Incline Dumbbell Flyes | 2 | 8 | 153-180 sec |
| 4 | Power Partials | 2 | 10 | 204-240 sec |
| 5 | Standing Military Press | 2 | 8 | 153-180 sec |
| 6 | Close-Grip Barbell Bench Press | 2 | 8 | 179-210 sec |
| 7 | Dumbbell Shrug | 2 | 12 | 153-180 sec |
| 8 | Hanging Leg Raise | 2 | 20 | 179-210 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Standing Calf Raises | 3 | 18 | 153-180 sec |
| 2 | Barbell Full Squat | 3 | 10 | 204-240 sec |
| 3 | Barbell Deadlift | 3 | 8 | 179-210 sec |
| 4 | Подтягивания широким хватом к груди | 2 | 10 | 153-180 sec |
| 5 | Bent Over Barbell Row | 2 | 8 | 204-240 sec |
| 6 | Barbell Curl | 2 | 8 | 153-180 sec |
| 7 | Reverse Barbell Curl | 2 | 10 | 153-180 sec |
| 8 | Crunches | 2 | 20 | 179-210 sec |
| 6 day (rest) | ||||
| 7 day (rest) | ||||
| 8 day | ||||
| 1 | Seated Calf Raise | 3 | 20 | 179-210 sec |
| 2 | Barbell Bench Press - Medium Grip | 2 | 7 | 153-180 sec |
| 3 | Incline Dumbbell Flyes | 2 | 8 | 153-180 sec |
| 4 | Power Partials | 2 | 10 | 204-240 sec |
| 5 | Standing Military Press | 2 | 8 | 153-180 sec |
| 6 | Close-Grip Barbell Bench Press | 2 | 8 | 179-210 sec |
| 7 | Dumbbell Shrug | 2 | 12 | 153-180 sec |
| 8 | Hanging Leg Raise | 2 | 20 | 179-210 sec |
| 9 day (rest) | ||||
| 10 day | ||||
| 1 | Standing Calf Raises | 3 | 18 | 153-180 sec |
| 2 | Barbell Full Squat | 3 | 10 | 204-240 sec |
| 3 | Barbell Deadlift | 3 | 8 | 179-210 sec |
| 4 | Подтягивания широким хватом к груди | 2 | 10 | 153-180 sec |
| 5 | Bent Over Barbell Row | 2 | 8 | 204-240 sec |
| 6 | Barbell Curl | 2 | 8 | 153-180 sec |
| 7 | Reverse Barbell Curl | 2 | 10 | 153-180 sec |
| 8 | Crunches | 2 | 20 | 179-210 sec |
| 11 day (rest) | ||||
| 12 day | ||||
| 1 | Seated Calf Raise | 3 | 20 | 179-210 sec |
| 2 | Barbell Bench Press - Medium Grip | 2 | 7 | 153-180 sec |
| 3 | Incline Dumbbell Flyes | 2 | 8 | 153-180 sec |
| 4 | Power Partials | 2 | 10 | 204-240 sec |
| 5 | Standing Military Press | 2 | 8 | 153-180 sec |
| 6 | Close-Grip Barbell Bench Press | 2 | 8 | 179-210 sec |
| 7 | Dumbbell Shrug | 2 | 12 | 153-180 sec |
| 8 | Hanging Leg Raise | 2 | 20 | 179-210 sec |
| 13 day (rest) | ||||
| 14 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 8 workouts
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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.
