Mass Gain » 4 workouts per week for mass gain

Mass Gain » 4 workouts per week for mass gain

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Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

Автор программы

The content of of the program

1 «20 тренировок»

Duration in days: 39 Amount of training days: 20 Rest days: 19
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
1Hyperextensions (Back Extensions) 310-15 70-80 sec
2Clean Deadlift 46-10 70-80 sec
3Wide-Grip Rear Pull-Up 310-15 70-80 sec
4Bent Over Barbell Row 310-15 70-80 sec
5Seated Cable Rows 48-15 70-80 sec
6Barbell Curl 48-15 70-80 sec
2 day (rest)
3 day
1Hanging Leg Raise 310-15 70-80 sec
2Barbell Bench Press - Medium Grip 56-12 70-90 sec
3Incline Dumbbell Flyes 310-15 70-80 sec
4Dips - Triceps Version 46-10 70-80 sec
5Triceps Pushdown 310-15 70-80 sec
6Bent-Arm Dumbbell Pullover 310-15 70-80 sec
4 day (rest)
5 day
1Barbell Full Squat 56-12 70-90 sec
2Leg Press 48-15 70-80 sec
3Barbell Lunge 310-15 70-80 sec
4Leg Extensions 310-15 70-80 sec
5Lying Leg Curls 310-15 70-80 sec
6 day (rest)
7 day
1Decline Crunch 310-15 70-80 sec
2Standing Military Press 56-12 70-90 sec
3Standing Barbell Press Behind Neck 48-15 70-80 sec
4Power Partials 310-15 70-80 sec
5Front Two-Dumbbell Raise 310-15 70-80 sec
8 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
0 min
3×10
Rest: 75 sec
heavy
4×6
Rest: 80 sec
heavy
3×10
Rest: 75 sec
heavy
3×10
Rest: 75 sec
heavy
4×8
Rest: 75 sec
heavy
4×8
Rest: 75 sec
heavy
> 5.29 T 1075 scores 770 kcal
Workout #2
0 min
3×10
Rest: 75 sec
heavy
5×12
Rest: 75 sec
very hard
3×10
Rest: 75 sec
heavy
4×6
Rest: 80 sec
heavy
3×10
Rest: 75 sec
heavy
3×10
Rest: 75 sec
heavy
> 4.7 T 972 scores 700 kcal
Workout #3
0 min
5×12
Rest: 75 sec
very hard
4×8
Rest: 75 sec
heavy
3×10
Rest: 75 sec
heavy
3×10
Rest: 75 sec
heavy
3×10
Rest: 75 sec
heavy
> 10.85 T 649 scores 460 kcal

They picked up this program

Oct 17 17:21
Apr 12 16:39
Sep 19 18:02
Jan 16 16:22
Jan 11 20:24
Mar 30 11:18
Jan 12 21:38
Jan 9 13:33
Jan 9 03:30
Jan 8 01:01
Jan 9 14:29
Jan 7 10:48
Jul 24 19:31
Jan 7 01:00
Jan 6 06:41
Jan 4 01:26
Jan 2 20:38
Dec 28 09:58
Dec 27 09:10
Dec 27 01:01

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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Как тренироваться с Atletiq.com?

  1. Зарегистрируйтесь в сервисе Atletiq.com
  2. Активируйте подходящую вам программу в каталоге или создайте свою собственную.
  3. Используйте «Мобильный ассистент», чтобы приступить к тренировкам.

Ваш мобильный ассистент на тренировке

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.


Посмотрите, как мобильный ассистент
помогает вам во время тренировки