Mass Gain » 4-day Mass Gain Program

Mass Gain » 4-day Mass Gain Program

Intermediate

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

Автор программы

The content of of the program

1 «12 тренировок »

Duration in days: 23 Amount of training days: 12 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 48 65 sec
2Incline Dumbbell Press 48 65 sec
3Dumbbell Flyes 310 65-70 sec
4Close-Grip Barbell Bench Press 48 65 sec
5Standing Dumbbell Triceps Extension 28-10 65-70 sec
6Dips - Triceps Version 28-10 65-70 sec
2 day (rest)
3 day
1Barbell Curl 48 65 sec
2Dumbbell Alternate Bicep Curl 28-10 65-70 sec
3Barbell Curl 28-10 65-70 sec
4Подтягивания широким хватом к груди 4Max 65 sec
5Bent Over Two-Dumbbell Row 412-15 65-80 sec
6Seated Cable Rows 412-15 65-80 sec
4 day (rest)
5 day
1Barbell Full Squat 412-15 65-80 sec
2Leg Press 310 65-70 sec
3Leg Extensions 412-15 65-80 sec
4 Stiff-Legged Barbell Deadlift 412-15 65-80 sec
5Lying Leg Curls 410-12 65-80 sec
6 day (rest)
7 day
1Seated Barbell Military Press 410-12 65-80 sec
2Power Partials 410-12 65-80 sec
3Разведение рук с гантелями в стороны в наклоне 48 65 sec
4Barbell Shrug 48 65 sec
5Standing Calf Raises 412-15 65-80 sec
6Seated Calf Raise 410-12 65-80 sec
8 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
42 min
4×8
Rest: 65 sec
heavy
4×8
Rest: 65 sec
heavy
3×10
Rest: 70 sec
heavy
4×8
Rest: 65 sec
heavy
2×8
Rest: 70 sec
very hard
2×8
Rest: 70 sec
very hard
> 4.56 T 726 scores 520 kcal
Workout #2
44 min
4×8
Rest: 65 sec
heavy
2×8
Rest: 70 sec
very hard
2×8
Rest: 70 sec
very hard
4×12
Rest: 75 sec
very hard
4×12
Rest: 75 sec
very hard
> 4.53 T 840 scores 600 kcal
Workout #3
41 min
4×12
Rest: 75 sec
very hard
3×10
Rest: 70 sec
heavy
4×12
Rest: 75 sec
very hard
4×12
Rest: 75 sec
very hard
4×10
Rest: 70 sec
heavy
> 12.56 T 653 scores 470 kcal

They picked up this program

Jun 20 16:47
Jun 17 14:32
Jun 10 11:06
Jun 19 18:08
Jun 18 13:00
May 21 11:13
Apr 22 15:41
Jan 22 23:00
Jan 12 17:49
Jan 11 23:03
Apr 27 13:07
Jan 11 23:02
Jan 11 23:00
Feb 26 18:47
Jan 11 06:11
Jan 10 21:15
Jan 10 18:11
Jan 10 23:02
Jan 10 23:01
Jan 12 21:36

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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Как тренироваться с Atletiq.com?

  1. Зарегистрируйтесь в сервисе Atletiq.com
  2. Активируйте подходящую вам программу в каталоге или создайте свою собственную.
  3. Используйте «Мобильный ассистент», чтобы приступить к тренировкам.

Ваш мобильный ассистент на тренировке

Ассистент подскажет: какой вес устанавливать, как и сколько раз выполнять упражнение, сколько времени отдыхать между подходами. Интерактивный секундомер проведет вас по тренировке и не позволит отклониться от намеченного плана.


Посмотрите, как мобильный ассистент
помогает вам во время тренировки