Mass Gain » 4-day Mass Gain Program

Mass Gain » 4-day Mass Gain Program

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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
1Barbell Bench Press - Medium Grip 48 65 sec
2Incline Dumbbell Press 48 65 sec
3Dumbbell Flyes 310 65-70 sec
4Close-Grip Barbell Bench Press 48 65 sec
5Standing Dumbbell Triceps Extension 28-10 65-70 sec
6Dips - Triceps Version 28-10 65-70 sec
2 day (rest)
3 day
1Barbell Curl 48 65 sec
2Dumbbell Alternate Bicep Curl 28-10 65-70 sec
3Barbell Curl 28-10 65-70 sec
4Подтягивания широким хватом к груди 4Max 65 sec
5Bent Over Two-Dumbbell Row 412-15 65-80 sec
6Seated Cable Rows 412-15 65-80 sec
4 day (rest)
5 day
1Barbell Full Squat 412-15 65-80 sec
2Leg Press 310 65-70 sec
3Leg Extensions 412-15 65-80 sec
4 Stiff-Legged Barbell Deadlift 412-15 65-80 sec
5Lying Leg Curls 410-12 65-80 sec
6 day (rest)
7 day
1Seated Barbell Military Press 410-12 65-80 sec
2Power Partials 410-12 65-80 sec
3Разведение рук с гантелями в стороны в наклоне 48 65 sec
4Barbell Shrug 48 65 sec
5Standing Calf Raises 412-15 65-80 sec
6Seated Calf Raise 410-12 65-80 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 12 workouts

Workout #1
42 min
4×8
Rest: 65 sec
heavy
4×8
Rest: 65 sec
heavy
3×10
Rest: 70 sec
heavy
4×8
Rest: 65 sec
heavy
2×8
Rest: 70 sec
very hard
2×8
Rest: 70 sec
very hard
> 4.56 T 977 scores 690 kcal
Workout #2
44 min
4×8
Rest: 65 sec
heavy
2×8
Rest: 70 sec
very hard
2×8
Rest: 70 sec
very hard
4×12
Rest: 75 sec
very hard
4×12
Rest: 75 sec
very hard
> 4.56 T 1072 scores 760 kcal
Workout #3
41 min
4×12
Rest: 75 sec
very hard
3×10
Rest: 70 sec
heavy
4×12
Rest: 75 sec
very hard
4×12
Rest: 75 sec
very hard
4×10
Rest: 70 sec
heavy
> 12.66 T 1018 scores 720 kcal

They picked up this program

May 17 20:48
Dec 5 04:27
Nov 8 12:05
Oct 9 21:55
Nov 30 21:14
Dec 5 01:11
Jul 9 22:20
Jan 29 09:36
Nov 10 21:59
Nov 17 01:40
Dec 5 01:35
Feb 13 18:50
Sep 22 18:05
Dec 4 23:20
Dec 5 00:39
Dec 4 13:36
Nov 7 08:58
Oct 8 07:02
Mar 12 10:48
Dec 16 22:08
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