Mass Gain » TETRA-split: the triumph of hypertrophy

Mass Gain » TETRA-split: the triumph of hypertrophy

Intermediate
When activated, it will be charged 12 points
Pay for each workout

Автор программы

The content of of the program

1 «16 тренировок»

Duration in days: 27 Amount of training days: 16 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 36-8 75-110 sec
2Pullups 36-8 75-110 sec
3Dumbbell Bench Press 2Max 100 sec
4Bent Over Two-Arm Long Bar Row 2Max 100 sec
5Cable Crossover 2Max 80 sec
6One-Arm Dumbbell Row 2Max 80 sec
2 day (rest)
3 day
1 Stiff-Legged Barbell Deadlift 36-8 75-110 sec
2Leg Press 36-8 75-110 sec
3Stiff-Legged Dumbbell Deadlift 2Max 100 sec
4Dumbbell Rear Lunge 2Max 100 sec
5Lying Leg Curls 2Max 80 sec
6Leg Extensions 2Max 80 sec
4 day (rest)
5 day
1Standing Military Press 36-8 75-110 sec
2Barbell Rear Delt Row 36-8 75-110 sec
3Dumbbell Shoulder Press 2Max 100 sec
4Standing Dumbbell Upright Row 2Max 100 sec
5Dumbbell Shrug 2Max 100 sec
6Power Partials 2Max 80 sec
7Dumbbell Lying Rear Lateral Raise 2Max 80 sec
6 day
1Barbell Curl 36-8 75-110 sec
2Close-Grip Barbell Bench Press 36-8 75-110 sec
3Chin-Up 2Max 100 sec
4Dips - Triceps Version 2Max 100 sec
5Triceps Pushdown 2Max 80 sec
6Standing One-Arm Cable Curl 2Max 80 sec
7 day (rest)
When activated, it will be charged 12 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 16 workouts

Workout #1
44 min
3×6
Rest: 110 sec
heavy
3×6
Rest: 110 sec
heavy
2×8 max
Rest: 100 sec
to failure
2×8 max
Rest: 100 sec
to failure
2×12 max
Rest: 80 sec
to failure
2×12 max
Rest: 80 sec
to failure
> 3.12 T 664 scores 480 kcal
Workout #2
44 min
3×6
Rest: 110 sec
heavy
3×6
Rest: 110 sec
heavy
2×8 max
Rest: 100 sec
to failure
2×8 max
Rest: 100 sec
to failure
2×12 max
Rest: 80 sec
to failure
2×12 max
Rest: 80 sec
to failure
> 6.36 T 555 scores 400 kcal
Workout #3
50 min
3×6
Rest: 110 sec
heavy
3×6
Rest: 110 sec
heavy
2×8 max
Rest: 100 sec
to failure
2×8 max
Rest: 100 sec
to failure
2×8 max
Rest: 100 sec
to failure
2×12 max
Rest: 80 sec
to failure
2×12 max
Rest: 80 sec
to failure
> 2.71 T 731 scores 530 kcal

They picked up this program

Jan 14 22:43
Jan 11 19:08
Jan 15 22:08
Nov 29 07:19
Jan 15 13:06
Nov 14 22:24
Nov 13 23:11
Nov 25 10:01
Nov 13 13:20
Nov 21 08:54
Nov 13 03:21
Nov 13 12:26
Nov 12 23:58
Nov 12 23:01
Nov 12 20:45
Nov 14 18:25
Nov 12 12:34
Nov 23 10:58
Nov 30 07:19
Dec 10 15:12
When activated, it will be charged 12 points
Pay for each workout

Similar programs

Search for program

Verified!
Mass Gain
Intermediate
15
Verified!
Verified!
Fat Burning
Aimed at losing weight? Spare your muscles - step away from pure cardio in favor of combined aerobic-anaerobic training. The exhausting high-repetition training regime and energy-consuming cardio sessions of periodic intensity will not give fat any chance.
Intermediate
20
Verified!
Mass Gain
How to make the most effective use of the first month of training, if you are new to this business? The program "FullBody" will help in 4 weeks to harmoniously develop all parts of the body thanks to 3 different complexes of compound and isolating exercises carefully selected for each other in order to increase muscle mass.
Beginner
12

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