Mass Gain » Routine for Mass Gain 5 workouts per week
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Автор программы
The content of of the program
1 «20-тидневная на 4 точки»
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) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day | ||||
| 1 | Decline Crunch | 3 | 10-15 | 70-80 sec |
| 2 | Barbell Bench Press - Medium Grip | 5 | 6-10 | 70-80 sec |
| 3 | Incline Dumbbell Press | 4 | 6-12 | 65-80 sec |
| 4 | Dumbbell Flyes | 3 | 10-15 | 70-80 sec |
| 5 | Bent-Arm Dumbbell Pullover | 3 | 10-15 | 70-80 sec |
| 2 day | ||||
| 1 | Hyperextensions (Back Extensions) | 3 | 10-15 | 70-80 sec |
| 2 | Clean Deadlift | 5 | 6-10 | 70-80 sec |
| 3 | Wide-Grip Rear Pull-Up | 4 | 6-12 | 65-80 sec |
| 4 | Bent Over Barbell Row | 4 | 6-12 | 65-80 sec |
| 5 | Seated Cable Rows | 3 | 10-15 | 70-80 sec |
| 3 day | ||||
| 1 | 3 | 10-15 | 70-80 sec | |
| 2 | Standing Military Press | 5 | 6-10 | 70-80 sec |
| 3 | Standing Barbell Press Behind Neck | 4 | 6-12 | 65-80 sec |
| 4 | Upright Barbell Row | 3 | 10-15 | 70-80 sec |
| 5 | Power Partials | 3 | 10-15 | 70-80 sec |
| 4 day | ||||
| 1 | Cable Crunch | 3 | 10-15 | 70-80 sec |
| 2 | Barbell Full Squat | 5 | 6-10 | 70-80 sec |
| 3 | Leg Press | 4 | 6-12 | 65-80 sec |
| 4 | Lying Leg Curls | 3 | 10-15 | 70-80 sec |
| 5 | Barbell Lunge | 3 | 10-15 | 70-80 sec |
| 6 | Standing Calf Raises | 3 | 10-15 | 70-80 sec |
| 5 day | ||||
| 1 | Dips - Triceps Version | 5 | 6-10 | 70-80 sec |
| 2 | Chin-Up | 4 | 6-12 | 65-80 sec |
| 3 | Barbell Curl | 4 | 10-15 | 70-80 sec |
| 4 | Lying Close-Grip Barbell Triceps Extension Behind The Head | 3 | 10-15 | 70-80 sec |
| 5 | Triceps Pushdown | 3 | 10-15 | 70-80 sec |
| 6 | Palms-Up Barbell Wrist Curl Over A Bench | 3 | 10-15 | 70-80 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
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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.
