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The content of of the program

1 «12 тренировок»

Duration in days: 35 Amount of training days: 20 Rest days: 15
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 0 sec
2Leg Press 0 sec
3 Stiff-Legged Barbell Deadlift 0 sec
4Barbell Bench Press - Medium Grip 0 sec
5Incline Dumbbell Press 0 sec
6Close-Grip Barbell Bench Press 0 sec
2 day (rest)
3 day
1Pullups 0 sec
2Upright Barbell Row 0 sec
3One-Arm Dumbbell Row 0 sec
4Seated Bent-Over Rear Delt Raise 0 sec
5Barbell Curl 0 sec
6Seated Calf Raise 0 sec
4 day (rest)
5 day
1Dumbbell Walking Lunge 0 sec
2Cable Crossover 0 sec
3Lying Leg Curls 0 sec
4Triceps Pushdown 0 sec
5Crunches 0 sec
6Chin To Chest Stretch 0 sec
6 day (rest)
7 day
1Pullups 0 sec
2Wide-Grip Lat Pulldown 0 sec
3Power Partials 0 sec
4Standing Biceps Cable Curl 0 sec
5Cable Rear Delt Fly 0 sec
6Seated Calf Raise 0 sec
8 day
1Barbell Full Squat 0 sec
2Leg Press 0 sec
3 Stiff-Legged Barbell Deadlift 0 sec
4Barbell Bench Press - Medium Grip 0 sec
5Incline Dumbbell Press 0 sec
6Close-Grip Barbell Bench Press 0 sec
9 day (rest)
10 day
1Pullups 0 sec
2Upright Barbell Row 0 sec
3One-Arm Dumbbell Row 0 sec
4Seated Bent-Over Rear Delt Raise 0 sec
5Barbell Curl 0 sec
6Seated Calf Raise 0 sec
11 day (rest)
12 day
1Dumbbell Walking Lunge 0 sec
2Cable Crossover 0 sec
3Lying Leg Curls 0 sec
4Triceps Pushdown 0 sec
5Crunches 0 sec
6Chin To Chest Stretch 0 sec
13 day (rest)
14 day
1Pullups 0 sec
2Wide-Grip Lat Pulldown 0 sec
3Power Partials 0 sec
4Standing Biceps Cable Curl 0 sec
5Cable Rear Delt Fly 0 sec
6Seated Calf Raise 0 sec
15 day
1Barbell Full Squat 0 sec
2Leg Press 0 sec
3 Stiff-Legged Barbell Deadlift 0 sec
4Barbell Bench Press - Medium Grip 0 sec
5Incline Dumbbell Press 0 sec
6Close-Grip Barbell Bench Press 0 sec
16 day (rest)
17 day
1Pullups 0 sec
2Upright Barbell Row 0 sec
3One-Arm Dumbbell Row 0 sec
4Seated Bent-Over Rear Delt Raise 0 sec
5Barbell Curl 0 sec
6Seated Calf Raise 0 sec
18 day (rest)
19 day
1Dumbbell Walking Lunge 0 sec
2Cable Crossover 0 sec
3Lying Leg Curls 0 sec
4Triceps Pushdown 0 sec
5Crunches 0 sec
6Chin To Chest Stretch 0 sec
20 day (rest)
21 day
1Pullups 0 sec
2Wide-Grip Lat Pulldown 0 sec
3Power Partials 0 sec
4Standing Biceps Cable Curl 0 sec
5Cable Rear Delt Fly 0 sec
6Seated Calf Raise 0 sec
22 day
1Barbell Full Squat 0 sec
2Leg Press 0 sec
3 Stiff-Legged Barbell Deadlift 0 sec
4Barbell Bench Press - Medium Grip 0 sec
5Incline Dumbbell Press 0 sec
6Close-Grip Barbell Bench Press 0 sec
23 day (rest)
24 day
1Pullups 0 sec
2Upright Barbell Row 0 sec
3One-Arm Dumbbell Row 0 sec
4Seated Bent-Over Rear Delt Raise 0 sec
5Barbell Curl 0 sec
6Seated Calf Raise 0 sec
25 day (rest)
26 day
1Dumbbell Walking Lunge 0 sec
2Cable Crossover 0 sec
3Lying Leg Curls 0 sec
4Triceps Pushdown 0 sec
5Crunches 0 sec
6Chin To Chest Stretch 0 sec
27 day (rest)
28 day
1Pullups 0 sec
2Wide-Grip Lat Pulldown 0 sec
3Power Partials 0 sec
4Standing Biceps Cable Curl 0 sec
5Cable Rear Delt Fly 0 sec
6Seated Calf Raise 0 sec
29 day
1Barbell Full Squat 0 sec
2Leg Press 0 sec
3 Stiff-Legged Barbell Deadlift 0 sec
4Barbell Bench Press - Medium Grip 0 sec
5Incline Dumbbell Press 0 sec
6Close-Grip Barbell Bench Press 0 sec
30 day (rest)
31 day
1Pullups 0 sec
2Upright Barbell Row 0 sec
3One-Arm Dumbbell Row 0 sec
4Seated Bent-Over Rear Delt Raise 0 sec
5Barbell Curl 0 sec
6Seated Calf Raise 0 sec
32 day (rest)
33 day
1Dumbbell Walking Lunge 0 sec
2Cable Crossover 0 sec
3Lying Leg Curls 0 sec
4Triceps Pushdown 0 sec
5Crunches 0 sec
6Chin To Chest Stretch 0 sec
34 day (rest)
35 day
1Pullups 0 sec
2Wide-Grip Lat Pulldown 0 sec
3Power Partials 0 sec
4Standing Biceps Cable Curl 0 sec
5Cable Rear Delt Fly 0 sec
6Seated Calf Raise 0 sec

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
2 min
scores 0 kcal
Workout #2
2 min
scores 0 kcal
Workout #3
2 min
scores 0 kcal

They picked up this program

Mar 10 21:05
Dec 17 10:29
Aug 25 18:04
Apr 30 14:03
Sep 16 11:04
Apr 8 18:45
Dec 22 13:11
Jun 7 23:37
Jan 24 17:59
Sep 7 15:20
Aug 28 20:40
Mar 22 16:30
Feb 24 20:53
Dec 21 04:48
Feb 1 14:07
Apr 9 16:37
Mar 27 13:19
Feb 27 15:45
Dec 22 07:29
Oct 28 19:53
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