Mass Gain » Program that builds muscle

Mass Gain » Program that builds muscle

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AtletIQ

Автор программы

AtletIQ

The content of of the program

1 «12 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
1Barbell Full Squat 36-20 179-210 sec
2Barbell Bench Press - Medium Grip 36-15 153-180 sec
3Barbell Incline Bench Press Medium-Grip 18 153-180 sec
4Close-Grip Front Lat Pulldown 38-15 128-180 sec
5Lying T-Bar Row 28-12 128-150 sec
6Dumbbell Alternate Bicep Curl 37-20 102-120 sec
7Concentration Curls 17 102-120 sec
8One Arm Dumbbell Preacher Curl 27 128-150 sec
9Standing Calf Raises 225 153-180 sec
10Hanging Leg Raise 320 102-120 sec
11Crunches 320 102-120 sec
2 day (rest)
3 day
1Leg Press 310-20 204-240 sec
2Barbell Deadlift 310-15 153-180 sec
3Standing Military Press 38-15 128-180 sec
4Power Partials 210 153-180 sec
5Seated Bent-Over Rear Delt Raise 110 153-180 sec
6Lying Close-Grip Barbell Triceps Extension Behind The Head 37-15 128-150 sec
7Dumbbell One-Arm Triceps Extension 37-15 102-120 sec
8Hanging Pike 38 128-150 sec
9Crunches 320 128-150 sec
4 day (rest)
5 day
1Barbell Full Squat 36-20 179-210 sec
2Barbell Bench Press - Medium Grip 36-15 153-180 sec
3Barbell Incline Bench Press Medium-Grip 18 153-180 sec
4Close-Grip Front Lat Pulldown 38-15 128-180 sec
5Lying T-Bar Row 28-12 128-150 sec
6Dumbbell Alternate Bicep Curl 37-20 102-120 sec
7Concentration Curls 17 102-120 sec
8One Arm Dumbbell Preacher Curl 27 128-150 sec
9Standing Calf Raises 225 153-180 sec
10Hanging Leg Raise 320 102-120 sec
11Crunches 320 102-120 sec
6 day (rest)
7 day (rest)
8 day
1Leg Press 310-20 204-240 sec
2Barbell Deadlift 310-15 153-180 sec
3Standing Military Press 38-15 128-180 sec
4Power Partials 210 153-180 sec
5Seated Bent-Over Rear Delt Raise 110 153-180 sec
6Lying Close-Grip Barbell Triceps Extension Behind The Head 37-15 128-150 sec
7Dumbbell One-Arm Triceps Extension 37-15 102-120 sec
8Hanging Pike 38 128-150 sec
9Crunches 320 128-150 sec
9 day (rest)
10 day
1Barbell Full Squat 36-20 179-210 sec
2Barbell Bench Press - Medium Grip 36-15 153-180 sec
3Barbell Incline Bench Press Medium-Grip 18 153-180 sec
4Close-Grip Front Lat Pulldown 38-15 128-180 sec
5Lying T-Bar Row 28-12 128-150 sec
6Dumbbell Alternate Bicep Curl 37-20 102-120 sec
7Concentration Curls 17 102-120 sec
8One Arm Dumbbell Preacher Curl 27 128-150 sec
9Standing Calf Raises 225 153-180 sec
10Hanging Leg Raise 320 102-120 sec
11Crunches 320 102-120 sec
11 day (rest)
12 day
1Leg Press 310-20 204-240 sec
2Barbell Deadlift 310-15 153-180 sec
3Standing Military Press 38-15 128-180 sec
4Power Partials 210 153-180 sec
5Seated Bent-Over Rear Delt Raise 110 153-180 sec
6Lying Close-Grip Barbell Triceps Extension Behind The Head 37-15 128-150 sec
7Dumbbell One-Arm Triceps Extension 37-15 102-120 sec
8Hanging Pike 38 128-150 sec
9Crunches 320 128-150 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
107 min
Barbell Full Squat
1×20
Rest: 210 sec
easy
1×10
Rest: 210 sec
moderate
1×6
Rest: 210 sec
heavy
Barbell Bench Press - Medium Grip
1×15
Rest: 180 sec
easy
1×8
Rest: 180 sec
moderate
1×6
Rest: 180 sec
heavy
Barbell Incline Bench Press Medium-Grip
1×8
Rest: 180 sec
heavy
Close-Grip Front Lat Pulldown
1×15
Rest: 150 sec
easy
1×12
Rest: 180 sec
moderate
1×8
Rest: 180 sec
heavy
Lying T-Bar Row
1×12
Rest: 150 sec
moderate
1×8
Rest: 150 sec
heavy
Dumbbell Alternate Bicep Curl
1×20
Rest: 120 sec
easy
2×7
Rest: 120 sec
heavy
Concentration Curls
1×7
Rest: 120 sec
heavy
One Arm Dumbbell Preacher Curl
2×7
Rest: 150 sec
heavy
Standing Calf Raises
2×25
Rest: 180 sec
moderate
Hanging Leg Raise
3×20
Rest: 120 sec
moderate
Crunches
3×20
Rest: 120 sec
moderate
> 7.14 T 1095 scores 770 kcal
Workout #2
100 min
Leg Press
1×20
Rest: 240 sec
easy
2×10
Rest: 240 sec
heavy
Barbell Deadlift
1×15
Rest: 180 sec
easy
2×10
Rest: 180 sec
heavy
Standing Military Press
1×15
Rest: 150 sec
easy
1×10
Rest: 180 sec
moderate
1×8
Rest: 180 sec
heavy
Power Partials
2×10
Rest: 180 sec
moderate
Seated Bent-Over Rear Delt Raise
1×10
Rest: 180 sec
heavy
Lying Close-Grip Barbell Triceps Extension Behind The Head
1×15
Rest: 150 sec
easy
2×7
Rest: 150 sec
moderate
Dumbbell One-Arm Triceps Extension
1×15
Rest: 120 sec
moderate
2×7
Rest: 120 sec
heavy
Hanging Pike
3×8
Rest: 150 sec
moderate
Crunches
3×20
Rest: 150 sec
moderate
> 7.28 T 1100 scores 770 kcal
Workout #3
104 min
Barbell Full Squat
1×20
Rest: 200 sec
easy
1×10
Rest: 200 sec
moderate
1×6
Rest: 200 sec
heavy
Barbell Bench Press - Medium Grip
1×15
Rest: 171 sec
easy
1×8
Rest: 171 sec
moderate
1×6
Rest: 171 sec
heavy
Barbell Incline Bench Press Medium-Grip
1×8
Rest: 171 sec
heavy
Close-Grip Front Lat Pulldown
1×15
Rest: 143 sec
easy
1×12
Rest: 171 sec
moderate
1×8
Rest: 171 sec
heavy
Lying T-Bar Row
1×12
Rest: 143 sec
moderate
1×8
Rest: 143 sec
heavy
Dumbbell Alternate Bicep Curl
1×20
Rest: 114 sec
easy
2×7
Rest: 114 sec
heavy
Concentration Curls
1×7
Rest: 114 sec
heavy
One Arm Dumbbell Preacher Curl
2×7
Rest: 143 sec
heavy
Standing Calf Raises
2×25
Rest: 171 sec
moderate
Hanging Leg Raise
3×20
Rest: 114 sec
moderate
Crunches
3×20
Rest: 114 sec
moderate
> 7.4 T 1131 scores 800 kcal
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