Mass Gain » Четырёхдневный сплит

Mass Gain » Четырёхдневный сплит

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: 26 Amount of training days: 16 Rest days: 10
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
1Incline Dumbbell Press 48-12 (+max) 60-90 sec
2Barbell Bench Press - Medium Grip 48-12 (+max) 60-90 sec
3Cable Crossover 38-12 (+max) 60-90 sec
4Alternate Incline Dumbbell Curl 48-12 (+max) 60-90 sec
5Machine Preacher Curls 38-12 (+max) 60-90 sec
6Barbell Curl 38-12 (+max) 60-90 sec
2 day
1Wide-Grip Lat Pulldown 48-12 (+max) 60-90 sec
2V-Bar Pulldown 38-12 (+max) 60-90 sec
3Seated Cable Rows 38-12 (+max) 60-90 sec
4One-Arm Dumbbell Row 38-12 (+max) 60-90 sec
5Smith Machine Close-Grip Bench Press 48-12 (+max) 60-90 sec
6Smith Machine Close-Grip Bench Press 48-12 (+max) 60-90 sec
7Triceps Pushdown 38-12 (+max) 60-90 sec
8Seated Triceps Press 38-12 (+max) 60-90 sec
3 day (rest)
4 day
1Smith Machine Overhead Shoulder Press 48-12 (+max) 60-90 sec
2Smith Machine Overhead Shoulder Press 48-12 (+max) 60-90 sec
3Reverse Flyes 38-12 (+max) 60-90 sec
4Front Two-Dumbbell Raise 38-12 (+max) 60-90 sec
5Power Partials 38-12 (+max) 60-90 sec
6Upright Barbell Row 38-12 (+max) 60-90 sec
7Cable Crunch 212 60-70 sec
8Hanging Leg Raise 38 60-70 sec
9Hanging Leg Raise 38 60-70 sec
10Crunches 212 60-70 sec
11Crunches 212 60-70 sec
5 day
1Leg Press 48-12 (+max) 60-90 sec
2Barbell Full Squat 48-12 (+max) 60-90 sec
3Leg Extensions 315-20 60-90 sec
4Lying Leg Curls 415-20 60-90 sec
5Standing Calf Raises 315-20 60-90 sec
6Seated Calf Raise 315-20 60-90 sec
6 day (rest)
7 day (rest)
8 day
1Incline Dumbbell Press 48-12 (+max) 60-90 sec
2Barbell Bench Press - Medium Grip 48-12 (+max) 60-90 sec
3Cable Crossover 38-12 (+max) 60-90 sec
4Alternate Incline Dumbbell Curl 48-12 (+max) 60-90 sec
5Machine Preacher Curls 38-12 (+max) 60-90 sec
6Barbell Curl 38-12 (+max) 60-90 sec
9 day
1Wide-Grip Lat Pulldown 48-12 (+max) 60-90 sec
2V-Bar Pulldown 38-12 (+max) 60-90 sec
3Seated Cable Rows 38-12 (+max) 60-90 sec
4One-Arm Dumbbell Row 38-12 (+max) 60-90 sec
5Smith Machine Close-Grip Bench Press 48-12 (+max) 60-90 sec
6Smith Machine Close-Grip Bench Press 48-12 (+max) 60-90 sec
7Triceps Pushdown 38-12 (+max) 60-90 sec
8Seated Triceps Press 38-12 (+max) 60-90 sec
10 day (rest)
11 day
1Smith Machine Overhead Shoulder Press 48-12 (+max) 60-90 sec
2Smith Machine Overhead Shoulder Press 48-12 (+max) 60-90 sec
3Reverse Flyes 38-12 (+max) 60-90 sec
4Front Two-Dumbbell Raise 38-12 (+max) 60-90 sec
5Power Partials 38-12 (+max) 60-90 sec
6Upright Barbell Row 38-12 (+max) 60-90 sec
7Cable Crunch 212 60-70 sec
8Hanging Leg Raise 38 60-70 sec
9Hanging Leg Raise 38 60-70 sec
10Crunches 212 60-70 sec
11Crunches 212 60-70 sec
12 day
1Leg Press 48-12 (+max) 60-90 sec
2Barbell Full Squat 48-12 (+max) 60-90 sec
3Leg Extensions 315-20 60-90 sec
4Lying Leg Curls 415-20 60-90 sec
5Standing Calf Raises 315-20 60-90 sec
6Seated Calf Raise 315-20 60-90 sec
13 day (rest)
14 day (rest)
15 day
1Incline Dumbbell Press 48-12 (+max) 60-90 sec
2Barbell Bench Press - Medium Grip 48-12 (+max) 60-90 sec
3Cable Crossover 38-12 (+max) 60-90 sec
4Alternate Incline Dumbbell Curl 48-12 (+max) 60-90 sec
5Machine Preacher Curls 38-12 (+max) 60-90 sec
6Barbell Curl 38-12 (+max) 60-90 sec
16 day
1Wide-Grip Lat Pulldown 48-12 (+max) 60-90 sec
2V-Bar Pulldown 38-12 (+max) 60-90 sec
3Seated Cable Rows 38-12 (+max) 60-90 sec
4One-Arm Dumbbell Row 38-12 (+max) 60-90 sec
5Smith Machine Close-Grip Bench Press 48-12 (+max) 60-90 sec
6Smith Machine Close-Grip Bench Press 48-12 (+max) 60-90 sec
7Triceps Pushdown 38-12 (+max) 60-90 sec
8Seated Triceps Press 38-12 (+max) 60-90 sec
17 day (rest)
18 day
1Smith Machine Overhead Shoulder Press 48-12 (+max) 60-90 sec
2Smith Machine Overhead Shoulder Press 48-12 (+max) 60-90 sec
3Reverse Flyes 38-12 (+max) 60-90 sec
4Front Two-Dumbbell Raise 38-12 (+max) 60-90 sec
5Power Partials 38-12 (+max) 60-90 sec
6Upright Barbell Row 38-12 (+max) 60-90 sec
7Cable Crunch 212 60-70 sec
8Hanging Leg Raise 38 60-70 sec
9Hanging Leg Raise 38 60-70 sec
10Crunches 212 60-70 sec
11Crunches 212 60-70 sec
19 day
1Leg Press 48-12 (+max) 60-90 sec
2Barbell Full Squat 48-12 (+max) 60-90 sec
3Leg Extensions 315-20 60-90 sec
4Lying Leg Curls 415-20 60-90 sec
5Standing Calf Raises 315-20 60-90 sec
6Seated Calf Raise 315-20 60-90 sec
20 day (rest)
21 day (rest)
22 day
1Incline Dumbbell Press 48-12 (+max) 60-90 sec
2Barbell Bench Press - Medium Grip 48-12 (+max) 60-90 sec
3Cable Crossover 38-12 (+max) 60-90 sec
4Alternate Incline Dumbbell Curl 48-12 (+max) 60-90 sec
5Machine Preacher Curls 38-12 (+max) 60-90 sec
6Barbell Curl 38-12 (+max) 60-90 sec
23 day
1Wide-Grip Lat Pulldown 48-12 (+max) 60-90 sec
2V-Bar Pulldown 38-12 (+max) 60-90 sec
3Seated Cable Rows 38-12 (+max) 60-90 sec
4One-Arm Dumbbell Row 38-12 (+max) 60-90 sec
5Smith Machine Close-Grip Bench Press 48-12 (+max) 60-90 sec
6Smith Machine Close-Grip Bench Press 48-12 (+max) 60-90 sec
7Triceps Pushdown 38-12 (+max) 60-90 sec
8Seated Triceps Press 38-12 (+max) 60-90 sec
24 day (rest)
25 day
1Smith Machine Overhead Shoulder Press 48-12 (+max) 60-90 sec
2Smith Machine Overhead Shoulder Press 48-12 (+max) 60-90 sec
3Reverse Flyes 38-12 (+max) 60-90 sec
4Front Two-Dumbbell Raise 38-12 (+max) 60-90 sec
5Power Partials 38-12 (+max) 60-90 sec
6Upright Barbell Row 38-12 (+max) 60-90 sec
7Cable Crunch 212 60-70 sec
8Hanging Leg Raise 38 60-70 sec
9Hanging Leg Raise 38 60-70 sec
10Crunches 212 60-70 sec
11Crunches 212 60-70 sec
26 day
1Leg Press 48-12 (+max) 60-90 sec
2Barbell Full Squat 48-12 (+max) 60-90 sec
3Leg Extensions 315-20 60-90 sec
4Lying Leg Curls 415-20 60-90 sec
5Standing Calf Raises 315-20 60-90 sec
6Seated Calf Raise 315-20 60-90 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 16 workouts

Workout #1
51 min
2×12
Rest: 70 sec
moderate
2×8
Rest: 90 sec
very hard
2×12
Rest: 70 sec
moderate
2×8
Rest: 90 sec
very hard
1×12
Rest: 70 sec
moderate
2×8
Rest: 90 sec
very hard
2×12
Rest: 70 sec
moderate
2×8
Rest: 90 sec
very hard
1×12
Rest: 70 sec
moderate
2×8
Rest: 90 sec
very hard
1×12
Rest: 70 sec
moderate
2×8
Rest: 90 sec
very hard
> 5.18 T 675 scores 480 kcal
Workout #2
66 min
2×12
Rest: 70 sec
moderate
2×8
Rest: 90 sec
very hard
1×12
Rest: 70 sec
moderate
2×8
Rest: 90 sec
very hard
1×12
Rest: 70 sec
moderate
2×8
Rest: 90 sec
very hard
1×12
Rest: 70 sec
moderate
2×8
Rest: 90 sec
very hard
2×12
Rest: 70 sec
moderate
2×8
Rest: 90 sec
very hard
2×12
Rest: 67 sec
moderate
2×8
Rest: 86 sec
very hard
1×12
Rest: 70 sec
moderate
2×8
Rest: 90 sec
very hard
1×12
Rest: 70 sec
moderate
2×8
Rest: 90 sec
very hard
> 11.44 T 850 scores 610 kcal
Workout #3
79 min
2×12
Rest: 70 sec
moderate
2×8
Rest: 90 sec
very hard
2×12
Rest: 67 sec
moderate
2×8
Rest: 86 sec
very hard
1×12
Rest: 70 sec
moderate
2×8
Rest: 90 sec
very hard
1×12
Rest: 70 sec
moderate
2×8
Rest: 90 sec
very hard
1×12
Rest: 70 sec
moderate
2×8
Rest: 90 sec
very hard
1×12
Rest: 70 sec
moderate
2×8
Rest: 90 sec
very hard
2×12
Rest: 70 sec
heavy
3×8
Rest: 70 sec
heavy
3×8
Rest: 67 sec
heavy
2×12
Rest: 70 sec
heavy
2×12
Rest: 67 sec
heavy
> 5.14 T 899 scores 640 kcal

They picked up this program

Aug 15 20:00
Jan 3 08:48
Jan 29 10:31

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

Similar programs

Search for program


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