Mass Gain » 2 day split for beginners

Mass Gain » 2 day split for beginners

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The content of of the program

1 «8 тренировок»

Duration in days: 17 Amount of training days: 8 Rest days: 9
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
1Standing Calf Raises 318 153-180 sec
2Barbell Full Squat 310 204-240 sec
3Barbell Deadlift 38 179-210 sec
4Подтягивания широким хватом к груди 210 153-180 sec
5Bent Over Barbell Row 28 204-240 sec
6Barbell Curl 28 153-180 sec
7Reverse Barbell Curl 210 153-180 sec
8Crunches 220 179-210 sec
2 day (rest)
3 day
1Seated Calf Raise 320 179-210 sec
2Barbell Bench Press - Medium Grip 27 153-180 sec
3Incline Dumbbell Flyes 28 153-180 sec
4Power Partials 210 204-240 sec
5Standing Military Press 28 153-180 sec
6Close-Grip Barbell Bench Press 28 179-210 sec
7Dumbbell Shrug 212 153-180 sec
8Hanging Leg Raise 220 179-210 sec
4 day (rest)
5 day
1Standing Calf Raises 318 153-180 sec
2Barbell Full Squat 310 204-240 sec
3Barbell Deadlift 38 179-210 sec
4Подтягивания широким хватом к груди 210 153-180 sec
5Bent Over Barbell Row 28 204-240 sec
6Barbell Curl 28 153-180 sec
7Reverse Barbell Curl 210 153-180 sec
8Crunches 220 179-210 sec
6 day (rest)
7 day (rest)
8 day
1Seated Calf Raise 320 179-210 sec
2Barbell Bench Press - Medium Grip 27 153-180 sec
3Incline Dumbbell Flyes 28 153-180 sec
4Power Partials 210 204-240 sec
5Standing Military Press 28 153-180 sec
6Close-Grip Barbell Bench Press 28 179-210 sec
7Dumbbell Shrug 212 153-180 sec
8Hanging Leg Raise 220 179-210 sec
9 day (rest)
10 day
1Standing Calf Raises 318 153-180 sec
2Barbell Full Squat 310 204-240 sec
3Barbell Deadlift 38 179-210 sec
4Подтягивания широким хватом к груди 210 153-180 sec
5Bent Over Barbell Row 28 204-240 sec
6Barbell Curl 28 153-180 sec
7Reverse Barbell Curl 210 153-180 sec
8Crunches 220 179-210 sec
11 day (rest)
12 day
1Seated Calf Raise 320 179-210 sec
2Barbell Bench Press - Medium Grip 27 153-180 sec
3Incline Dumbbell Flyes 28 153-180 sec
4Power Partials 210 204-240 sec
5Standing Military Press 28 153-180 sec
6Close-Grip Barbell Bench Press 28 179-210 sec
7Dumbbell Shrug 212 153-180 sec
8Hanging Leg Raise 220 179-210 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 8 workouts

Workout #1
92 min
3×18
Rest: 180 sec
moderate
3×10
Rest: 240 sec
moderate
3×8
Rest: 210 sec
moderate
2×8
Rest: 240 sec
moderate
2×8
Rest: 180 sec
moderate
2×10
Rest: 180 sec
moderate
2×20
Rest: 210 sec
moderate
> 6.71 T 799 scores 560 kcal
Workout #2
84 min
3×20
Rest: 210 sec
moderate
2×7
Rest: 180 sec
moderate
2×8
Rest: 180 sec
moderate
2×10
Rest: 240 sec
moderate
2×8
Rest: 180 sec
moderate
2×8
Rest: 210 sec
moderate
2×12
Rest: 180 sec
moderate
2×20
Rest: 210 sec
moderate
> 4.72 T 671 scores 470 kcal
Workout #3
89 min
3×18
Rest: 171 sec
moderate
3×10
Rest: 228 sec
moderate
3×8
Rest: 200 sec
moderate
2×8
Rest: 228 sec
moderate
2×8
Rest: 171 sec
moderate
2×10
Rest: 171 sec
moderate
2×20
Rest: 200 sec
moderate
> 6.89 T 824 scores 580 kcal

They picked up this program

Mar 27 13:19
Jul 30 20:36
Jul 4 19:00
Dec 5 16:05
Oct 23 17:23
Mar 15 08:53
Dec 4 15:04
Nov 2 17:33
Oct 15 21:12
Sep 5 21:07
Apr 1 21:10
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