Mass Gain » Back: an explosive 4-day split

Mass Gain » Back: an explosive 4-day split

Intermediate

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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
1Bent Over Barbell Row 58-10 60-80 sec
2Bent Over Two-Arm Long Bar Row 58-10 60-80 sec
3One-Arm Dumbbell Row 48-12 60-75 sec
4Seated Cable Rows 58-10 60-80 sec
5Alternate Hammer Curl 512-15 60-75 sec
2 day (rest)
3 day
1Barbell Incline Bench Press Medium-Grip 58-10 60-80 sec
2Incline Dumbbell Press 512-15 60-75 sec
3Bent-Arm Barbell Pullover 48-12 60-75 sec
4Dumbbell Bench Press (a)58-10 60-80 sec
5Lying Close-Grip Barbell Triceps Extension Behind The Head (a)512-15 60-75 sec
4 day (rest)
5 day
1Подтягивания широким хватом к груди 510-15 (+max) 60-80 sec
2Close-Grip Front Lat Pulldown 512-15 60-75 sec
3Clean Deadlift 56-8 65-80 sec
4Upright Barbell Row 512-15 60-75 sec
5Barbell Shrug 518-22 60-80 sec
6 day (rest)
7 day
1Barbell Full Squat 58-10 60-80 sec
2Leg Press 48-12 60-75 sec
3 Stiff-Legged Barbell Deadlift 48-12 60-75 sec
4Standing Barbell Calf Raise 518-22 60-80 sec
8 day (rest)
When activated, it will be charged 6 points

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
5×8
Rest: 60 sec
heavy
5×8
Rest: 60 sec
heavy
4×8
Rest: 60 sec
heavy
5×8
Rest: 60 sec
heavy
5×12
Rest: 60 sec
very hard
> 6.1 T 882 scores 630 kcal
Workout #2
42 min
5×12
Rest: 60 sec
very hard
4×8
Rest: 60 sec
heavy
5×8
Rest: 60 sec
heavy
> 5.81 T 972 scores 700 kcal
Workout #3
45 min
5×12
Rest: 60 sec
very hard
5×8
Rest: 65 sec
heavy
5×12
Rest: 60 sec
very hard
5×18
Rest: 75 sec
heavy
> 10.66 T 1128 scores 810 kcal

They picked up this program

Jan 22 16:26
Jan 15 23:02
Jan 13 23:01
Jan 19 20:07
Jan 15 18:37
Jan 12 23:10
Jan 12 23:10
Jan 12 16:41
Jan 12 23:02
Jan 12 23:02
Jan 12 23:01
Jan 12 17:49
Jan 22 12:04
Jan 22 12:33
Jan 9 06:42
Jan 4 11:13
Jan 21 10:07
Dec 28 08:28

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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