Mass Gain » TETRA-split: the triumph of hypertrophy

Mass Gain » TETRA-split: the triumph of hypertrophy

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AtletIQ

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AtletIQ

The content of of the program

1 «16 тренировок»

Duration in days: 27 Amount of training days: 16 Rest days: 11
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 Bench Press - Medium Grip 36-8 75-110 sec
2Pullups 36-8 75-110 sec
3Dumbbell Bench Press 2Max 100 sec
4Bent Over Two-Arm Long Bar Row 2Max 100 sec
5Cable Crossover 2Max 80 sec
6One-Arm Dumbbell Row 2Max 80 sec
2 day (rest)
3 day
1 Stiff-Legged Barbell Deadlift 36-8 75-110 sec
2Leg Press 36-8 75-110 sec
3Stiff-Legged Dumbbell Deadlift 2Max 100 sec
4Dumbbell Rear Lunge 2Max 100 sec
5Lying Leg Curls 2Max 80 sec
6Leg Extensions 2Max 80 sec
4 day (rest)
5 day
1Standing Military Press 36-8 75-110 sec
2Barbell Rear Delt Row 36-8 75-110 sec
3Dumbbell Shoulder Press 2Max 100 sec
4Standing Dumbbell Upright Row 2Max 100 sec
5Dumbbell Shrug 2Max 100 sec
6Power Partials 2Max 80 sec
7Dumbbell Lying Rear Lateral Raise 2Max 80 sec
6 day
1Barbell Curl 36-8 75-110 sec
2Close-Grip Barbell Bench Press 36-8 75-110 sec
3Chin-Up 2Max 100 sec
4Dips - Triceps Version 2Max 100 sec
5Triceps Pushdown 2Max 80 sec
6Standing One-Arm Cable Curl 2Max 80 sec
7 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 16 workouts

Workout #1
44 min
Barbell Bench Press - Medium Grip
3×6
Rest: 110 sec
heavy
Pullups
3×6
Rest: 110 sec
heavy
Dumbbell Bench Press
2×8 max
Rest: 100 sec
to failure
Bent Over Two-Arm Long Bar Row
2×8 max
Rest: 100 sec
to failure
Cable Crossover
2×12 max
Rest: 80 sec
to failure
One-Arm Dumbbell Row
2×12 max
Rest: 80 sec
to failure
> 3.12 T 715 scores 500 kcal
Workout #2
44 min
Stiff-Legged Barbell Deadlift
3×6
Rest: 110 sec
heavy
Leg Press
3×6
Rest: 110 sec
heavy
Stiff-Legged Dumbbell Deadlift
2×8 max
Rest: 100 sec
to failure
Dumbbell Rear Lunge
2×8 max
Rest: 100 sec
to failure
Lying Leg Curls
2×12 max
Rest: 80 sec
to failure
Leg Extensions
2×12 max
Rest: 80 sec
to failure
> 6.38 T 558 scores 390 kcal
Workout #3
50 min
Standing Military Press
3×6
Rest: 110 sec
heavy
Barbell Rear Delt Row
3×6
Rest: 110 sec
heavy
Dumbbell Shoulder Press
2×8 max
Rest: 100 sec
to failure
Standing Dumbbell Upright Row
2×8 max
Rest: 100 sec
to failure
Dumbbell Shrug
2×8 max
Rest: 100 sec
to failure
Power Partials
2×12 max
Rest: 80 sec
to failure
Dumbbell Lying Rear Lateral Raise
2×12 max
Rest: 80 sec
to failure
> 2.72 T 779 scores 550 kcal

They picked up this program

Alex
Alex
Oct 7 09:17
Павел
Павел
Dec 11 13:53
Gr-16
Gr-16
Jan 24 22:47
Виктор
Виктор
Nov 13 17:48
Andrei
Andrei
Nov 29 09:19
Илья
Илья
Feb 22 13:48
Али
Али
Nov 14 01:11
Оскар
Оскар
Nov 25 12:01
Анон
Анон
Nov 13 15:20
Саня
Саня
Nov 21 10:54
Саша
Саша
Nov 13 05:21
Тимур
Тимур
Nov 13 14:26
Даниил
Даниил
Nov 13 01:58
Миша
Миша
Nov 13 01:01
Ruslan
Ruslan
Nov 12 22:45
Бахтияр
Бахтияр
Nov 14 20:25
Sergei
Sergei
Nov 12 14:34
Dmitrii
Dmitrii
Feb 3 22:56
Бакытжан
Бакытжан
Nov 30 09:19
Zibog
Zibog
Feb 2 22:22
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