Gain Strength » 2 day strength training program

Gain Strength » 2 day strength training program

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The content of of the program

1 «10 тренировок»

Duration in days: 22 Amount of training days: 10 Rest days: 12
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 Full Squat 64-20 (+max) 77-120 sec
2Standing Barbell Calf Raise 612 (+max) 77-90 sec
3Clean Deadlift 64-12 (+max) 77-120 sec
4Pullups 68 (+max) 77-90 sec
5Weighted Crunches 68 (+max) 77-90 sec
2 day (rest)
3 day
1Barbell Bench Press - Medium Grip 64-20 (+max) 77-120 sec
2Dumbbell Flyes 612 (+max) 77-90 sec
3Lying Close-Grip Barbell Triceps Extension Behind The Head 612 (+max) 77-90 sec
4Barbell Curl 612 (+max) 77-90 sec
5Hammer Curls 612 (+max) 77-90 sec
6Weighted Crunches 520 77-90 sec
4 day (rest)
5 day
1Barbell Full Squat 64-20 (+max) 77-120 sec
2Standing Barbell Calf Raise 612 (+max) 77-90 sec
3Clean Deadlift 64-12 (+max) 77-120 sec
4Pullups 68 (+max) 77-90 sec
5Weighted Crunches 68 (+max) 77-90 sec
6 day (rest)
7 day (rest)
8 day
1Barbell Bench Press - Medium Grip 64-20 (+max) 77-120 sec
2Dumbbell Flyes 612 (+max) 77-90 sec
3Lying Close-Grip Barbell Triceps Extension Behind The Head 612 (+max) 77-90 sec
4Barbell Curl 612 (+max) 77-90 sec
5Hammer Curls 612 (+max) 77-90 sec
6Weighted Crunches 520 77-90 sec
9 day (rest)
10 day
1Barbell Full Squat 64-20 (+max) 77-120 sec
2Standing Barbell Calf Raise 612 (+max) 77-90 sec
3Clean Deadlift 64-12 (+max) 77-120 sec
4Pullups 68 (+max) 77-90 sec
5Weighted Crunches 68 (+max) 77-90 sec
11 day (rest)
12 day
1Barbell Bench Press - Medium Grip 64-20 (+max) 77-120 sec
2Dumbbell Flyes 612 (+max) 77-90 sec
3Lying Close-Grip Barbell Triceps Extension Behind The Head 612 (+max) 77-90 sec
4Barbell Curl 612 (+max) 77-90 sec
5Hammer Curls 612 (+max) 77-90 sec
6Weighted Crunches 520 77-90 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 10 workouts

Workout #1
69 min
1×20
Rest: 90 sec
easy
1×20
Rest: 90 sec
moderate
3×4
Rest: 120 sec
very hard
1×4 max
Rest: 120 sec
to failure
1×12
Rest: 90 sec
moderate
5×12
Rest: 90 sec
very hard
1×12
Rest: 90 sec
moderate
1×12
Rest: 90 sec
heavy
2×4
Rest: 120 sec
very hard
2×4 max
Rest: 120 sec
to failure
3×8
Rest: 90 sec
moderate
3×8 max
Rest: 90 sec
to failure
3×8
Rest: 90 sec
moderate
3×8 max
Rest: 90 sec
to failure
> 10.88 T 962 scores 680 kcal
Workout #2
78 min
1×20
Rest: 90 sec
easy
1×20
Rest: 90 sec
moderate
3×4
Rest: 120 sec
very hard
1×4 max
Rest: 120 sec
to failure
1×12
Rest: 90 sec
moderate
5×12
Rest: 90 sec
very hard
1×12
Rest: 90 sec
moderate
5×12
Rest: 90 sec
very hard
1×12
Rest: 90 sec
moderate
5×12
Rest: 90 sec
very hard
1×12
Rest: 90 sec
moderate
5×12
Rest: 90 sec
very hard
5×20
Rest: 90 sec
heavy
> 8.5 T 1597 scores 1120 kcal
Workout #3
66 min
1×20
Rest: 86 sec
easy
1×20
Rest: 86 sec
moderate
3×4
Rest: 114 sec
very hard
1×4 max
Rest: 114 sec
to failure
1×12
Rest: 86 sec
moderate
5×12
Rest: 86 sec
very hard
1×12
Rest: 86 sec
moderate
1×12
Rest: 86 sec
heavy
2×4
Rest: 114 sec
very hard
2×4 max
Rest: 114 sec
to failure
3×8
Rest: 86 sec
moderate
3×8 max
Rest: 86 sec
to failure
3×8
Rest: 86 sec
moderate
3×8 max
Rest: 86 sec
to failure
> 11.21 T 983 scores 690 kcal

They picked up this program

Dec 7 07:04
Jun 14 04:18
Jan 6 01:57
Jul 30 20:36
Nov 29 02:08
Feb 15 05:13
Nov 10 20:49
Aug 25 21:33
Feb 20 00:59
Jul 23 15:37
Apr 3 14:54
Oct 20 07:43
Nov 2 17:33
Apr 21 17:24
Sep 19 15:09
Oct 16 16:38
May 5 14:00
May 4 00:40
Nov 25 14:03
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