Mass Gain » First step

Mass Gain » First step

The content of of the program

1 «1 месяц»

Duration in days: 29 Amount of training days: 15 Rest days: 14
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 Full Squat 4-55-6 180 sec
2Barbell Bench Press - Medium Grip 3-46-10 120 sec
3Clean Deadlift 38-12 120 sec
4Dips - Triceps Version 3-46-10 120 sec
5Pullups 38-12 90 sec
6Upright Barbell Row 38-12 90 sec
7Barbell Curl 2-38-12 90 sec
2 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 15 workouts

Workout #1
69 min
5×6
Rest: 180 sec
easy
3×10
Rest: 120 sec
moderate
3×12
Rest: 120 sec
moderate
3×10
Rest: 120 sec
moderate
3×12
Rest: 90 sec
moderate
3×12
Rest: 90 sec
moderate
2×12
Rest: 90 sec
moderate
> 5.76 T 585 scores 420 kcal
Workout #2
73 min
5×5
Rest: 180 sec
easy
4×8
Rest: 120 sec
moderate
3×10
Rest: 120 sec
moderate
4×8
Rest: 120 sec
moderate
3×10
Rest: 90 sec
moderate
3×10
Rest: 90 sec
moderate
2×10
Rest: 90 sec
moderate
> 5.69 T 674 scores 480 kcal
Workout #3
71 min
4×5
Rest: 180 sec
easy
4×6
Rest: 120 sec
heavy
3×8
Rest: 120 sec
moderate
4×6
Rest: 120 sec
heavy
3×8
Rest: 90 sec
moderate
3×8
Rest: 90 sec
moderate
3×8
Rest: 90 sec
moderate
> 5.21 T 744 scores 530 kcal

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