Mass Gain » A set of exercises for beginners

Mass Gain » A set of exercises for beginners

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AtletIQ

Автор программы

AtletIQ

The content of of the program

1 « тренировок»

Duration in days: 26 Amount of training days: 12 Rest days: 14
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) 315 77-90 sec
2Wide-Grip Barbell Bench Press 38 77-90 sec
3Barbell Full Squat 36 128-150 sec
4Upright Barbell Row 310 77-90 sec
5Power Partials 38 77-90 sec
6Standing Calf Raises 315 60-70 sec
7Close-Grip Front Lat Pulldown 410 77-90 sec
8Alternate Hammer Curl 412 77-90 sec
9Crunches 320 60-70 sec
2 day (rest)
3 day
1Clean Deadlift 310 102-120 sec
2Standing Military Press 36 77-90 sec
3Standing Barbell Press Behind Neck 38 60-70 sec
4Leg Press 610 153-180 sec
5Butterfly 310 77-90 sec
6Barbell Curl 58 77-90 sec
7Dumbbell One-Arm Triceps Extension 410 60-70 sec
8Bent Over Barbell Row 310 102-120 sec
9Reverse Grip Bent-Over Rows 310 102-120 sec
10Palms-Up Barbell Wrist Curl Over A Bench 320 60-70 sec
11Hanging Leg Raise 420 77-90 sec
4 day (rest)
5 day
1Barbell Incline Bench Press Medium-Grip 410 77-90 sec
2Stiff Leg Barbell Good Morning 38 77-90 sec
3Incline Dumbbell Flyes 310 77-90 sec
4Lying Close-Grip Barbell Triceps Extension Behind The Head 412 77-90 sec
5Concentration Curls 310 60-70 sec
6Lying Leg Curls 38 102-120 sec
7Leg Extensions 38 102-120 sec
8Dip Machine 38 77-90 sec
9Decline Crunch 220 60-70 sec
6 day (rest)
7 day (rest)
8 day
1Hyperextensions (Back Extensions) 315 77-90 sec
2Wide-Grip Barbell Bench Press 38 77-90 sec
3Barbell Full Squat 36 128-150 sec
4Upright Barbell Row 310 77-90 sec
5Power Partials 38 77-90 sec
6Standing Calf Raises 315 60-70 sec
7Close-Grip Front Lat Pulldown 410 77-90 sec
8Alternate Hammer Curl 412 77-90 sec
9Crunches 320 60-70 sec
9 day (rest)
10 day
1Clean Deadlift 310 102-120 sec
2Standing Military Press 36 77-90 sec
3Standing Barbell Press Behind Neck 38 60-70 sec
4Leg Press 610 153-180 sec
5Butterfly 310 77-90 sec
6Barbell Curl 58 77-90 sec
7Dumbbell One-Arm Triceps Extension 410 60-70 sec
8Bent Over Barbell Row 310 102-120 sec
9Reverse Grip Bent-Over Rows 310 102-120 sec
10Palms-Up Barbell Wrist Curl Over A Bench 320 60-70 sec
11Hanging Leg Raise 420 77-90 sec
11 day (rest)
12 day
1Barbell Incline Bench Press Medium-Grip 410 77-90 sec
2Stiff Leg Barbell Good Morning 38 77-90 sec
3Incline Dumbbell Flyes 310 77-90 sec
4Lying Close-Grip Barbell Triceps Extension Behind The Head 412 77-90 sec
5Concentration Curls 310 60-70 sec
6Lying Leg Curls 38 102-120 sec
7Leg Extensions 38 102-120 sec
8Dip Machine 38 77-90 sec
9Decline Crunch 220 60-70 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 12 workouts

Workout #1
75 min
Hyperextensions (Back Extensions)
3×15
Rest: 90 sec
moderate
Wide-Grip Barbell Bench Press
3×8
Rest: 90 sec
moderate
Barbell Full Squat
3×6
Rest: 150 sec
moderate
Upright Barbell Row
3×10
Rest: 90 sec
moderate
Power Partials
3×8
Rest: 90 sec
moderate
Standing Calf Raises
3×15
Rest: 70 sec
moderate
Close-Grip Front Lat Pulldown
4×10
Rest: 90 sec
moderate
Alternate Hammer Curl
4×12
Rest: 90 sec
moderate
Crunches
3×20
Rest: 70 sec
moderate
> 6.88 T 1146 scores 810 kcal
Workout #2
108 min
Clean Deadlift
3×10
Rest: 120 sec
moderate
Standing Military Press
3×6
Rest: 90 sec
moderate
Standing Barbell Press Behind Neck
3×8
Rest: 70 sec
moderate
Leg Press
6×10
Rest: 180 sec
moderate
Butterfly
3×10
Rest: 90 sec
moderate
Barbell Curl
5×8
Rest: 90 sec
moderate
Dumbbell One-Arm Triceps Extension
4×10
Rest: 70 sec
moderate
Bent Over Barbell Row
3×10
Rest: 120 sec
moderate
Reverse Grip Bent-Over Rows
3×10
Rest: 120 sec
moderate
Palms-Up Barbell Wrist Curl Over A Bench
3×20
Rest: 70 sec
moderate
Hanging Leg Raise
4×20
Rest: 90 sec
moderate
> 14.45 T 1637 scores 1150 kcal
Workout #3
74 min
Barbell Incline Bench Press Medium-Grip
4×10
Rest: 90 sec
moderate
Stiff Leg Barbell Good Morning
3×8
Rest: 90 sec
moderate
Incline Dumbbell Flyes
3×10
Rest: 90 sec
moderate
Lying Close-Grip Barbell Triceps Extension Behind The Head
4×12
Rest: 90 sec
moderate
Concentration Curls
3×10
Rest: 70 sec
moderate
Lying Leg Curls
3×8
Rest: 120 sec
moderate
Leg Extensions
3×8
Rest: 120 sec
moderate
Dip Machine
3×8
Rest: 90 sec
moderate
Decline Crunch
2×20
Rest: 70 sec
moderate
> 7.49 T 1132 scores 800 kcal

They picked up this program

Егор
Егор
Mar 7 14:24
Алексей
Алексей
Dec 7 09:04
Татьяна
Татьяна
Nov 12 13:17
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