Mass Gain »  Четырехдневный сплит на массу в тренажерном зале

Mass Gain » Четырехдневный сплит на массу в тренажерном зале

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 «16 тренировок»

Duration in days: 31 Amount of training days: 16 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
1Clean Deadlift 34-5 80-90 sec
2One-Arm Dumbbell Row 310-15 80 sec
3Wide-Grip Lat Pulldown 310-15 80 sec
4Bent Over Barbell Row 310-15 80 sec
5Seated Cable Rows 110-15 (+max) 80 sec
6Preacher Curl 310-15 80 sec
7Concentration Curls 310-15 80 sec
8Seated Dumbbell Curl 110-15 (+max) 80 sec
2 day (rest)
3 day
1Barbell Bench Press - Medium Grip 38-12 90 sec
2Barbell Incline Bench Press Medium-Grip 310-15 80 sec
3Dips - Triceps Version 310-15 (+max) 80-90 sec
4Butterfly 38-12 90 sec
5Machine Bench Press 110-15 (+max) 80 sec
6Lying Close-Grip Barbell Triceps Extension Behind The Head 310-15 80 sec
7Seated Triceps Press 310-15 80 sec
8Triceps Pushdown 110-15 (+max) 80 sec
4 day (rest)
5 day
1Barbell Full Squat 38-12 90 sec
2Leg Press 310-15 80 sec
3Dumbbell Lunges 310-15 80 sec
4Leg Extensions 110-15 (+max) 80 sec
5Barbell Deadlift 310-15 80 sec
6Lying Leg Curls 110-15 (+max) 80 sec
7Standing Calf Raises 38-12 90 sec
8Seated Calf Raise 110-15 (+max) 80 sec
6 day (rest)
7 day
1Seated Barbell Military Press 38-12 90 sec
2Arnold Dumbbell Press 310-15 80 sec
3Smith Machine Overhead Shoulder Press 110-15 (+max) 80 sec
4Upright Barbell Row 310-15 80 sec
5Barbell Shrug 110-15 (+max) 80 sec
6Palms-Up Barbell Wrist Curl Over A Bench 38-12 90 sec
7Plate Pinch 110-15 (+max) 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 16 workouts

Workout #1
54 min
3×4
Rest: 80 sec
heavy
3×10
Rest: 80 sec
heavy
3×10
Rest: 80 sec
heavy
3×10
Rest: 80 sec
heavy
1×15 max
Rest: 80 sec
to failure
3×10
Rest: 80 sec
heavy
3×10
Rest: 80 sec
heavy
1×15 max
Rest: 80 sec
to failure
> 5.16 T 692 scores 500 kcal
Workout #2
56 min
3×8
Rest: 90 sec
heavy
3×15 max
Rest: 90 sec
to failure
3×8
Rest: 90 sec
heavy
1×15 max
Rest: 80 sec
to failure
3×10
Rest: 80 sec
heavy
1×15 max
Rest: 80 sec
to failure
> 4.57 T 671 scores 480 kcal
Workout #3
53 min
3×8
Rest: 90 sec
heavy
3×10
Rest: 80 sec
heavy
3×10
Rest: 80 sec
heavy
1×15 max
Rest: 80 sec
to failure
3×10
Rest: 80 sec
heavy
1×15 max
Rest: 80 sec
to failure
3×8
Rest: 90 sec
heavy
1×15 max
Rest: 80 sec
to failure
> 9.09 T 574 scores 410 kcal

They picked up this program

Jun 25 15:57
Jul 14 00:17
Jul 15 23:27
May 2 09:55
Apr 18 14:14
Jul 8 12:49
Jul 13 16:29
Jun 26 17:14
Jul 11 18:20
Jul 2 16:13
May 27 12:07
Apr 19 23:00
Apr 18 22:04
Jul 15 00:12
Jul 16 13:32
Apr 16 19:11
Apr 13 10:38
Apr 29 08:53
Apr 26 08:56

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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Mobile Assistant

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