Mass Gain » 4 days a week: mass-gaining split is not for the weak
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The content of of the program
1 «16 тренировок»
Amount of training days: 16
Rest days: 15
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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) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day | ||||
| 1 | Barbell Bench Press - Medium Grip | 5 | 4-15 (+max) | 30-120 sec |
| 2 | Push-Ups With Feet Elevated | 3 | 6-8 | 50-60 sec |
| 3 | Dumbbell Flyes | 3 | 6-10 (+max) | 40-120 sec |
| 4 | Dips - Triceps Version | 3 | 6-15 | 40-120 sec |
| 5 | Bent-Arm Dumbbell Pullover | 3 | 6-15 | 40-120 sec |
| 6 | Bent Over Barbell Row | 3 | 10-12 | 50-60 sec |
| 7 | Power Partials | 3 | 6-8 | 50-60 sec |
| 8 | Upright Barbell Row | 2 | 6-8 (+max) | 90-120 sec |
| 9 | Tricep Dumbbell Kickback | 3 | 6-8 | 50-60 sec |
| 10 | Sit-Up | 3 | 30-40 | 50 sec |
| 11 | Air Bike | 3 | 30-40 | 50 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Barbell Full Squat | 5 | 4-20 (+max) | 30-120 sec |
| 2 | Front Barbell Squat | 2 | 6-8 (+max) | 90-120 sec |
| 3 | Clean Deadlift | 3 | 10-12 | 50-60 sec |
| 4 | Приседания на одной ноге | 3 | 10-12 | 50-60 sec |
| 5 | Barbell Lunge | 3 | 10-12 | 50-60 sec |
| 6 | Hyperextensions (Back Extensions) | 2 | 10-12 | 50-60 sec |
| 7 | Standing Barbell Calf Raise | 3 | 8-10 | 50-120 sec |
| 8 | Jackknife Sit-Up | 4 | 20-25 | 50 sec |
| 9 | Decline Crunch | 1 | 20-25 (+max) | 50 sec |
| 10 | Decline Reverse Crunch | 4 | 20-25 | 50 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Standing Military Press | 5 | 6-15 (+max) | 30-120 sec |
| 2 | Front Two-Dumbbell Raise | 3 | 6-8 | 50-60 sec |
| 3 | Разведение рук с гантелями в стороны в наклоне | 3 | 6-8 | 50-60 sec |
| 4 | Barbell Shrug | 3 | 6-8 | 50-60 sec |
| 5 | Barbell Curl | 5 | 4-15 (+max) | 30-120 sec |
| 6 | Concentration Curls | 4 | 5-8 (+max) | 40-120 sec |
| 7 | Bent-Arm Dumbbell Pullover | 4 | 6-15 (+max) | 40-120 sec |
| 8 | Dumbbell One-Arm Triceps Extension | 3 | 6-8 | 50-60 sec |
| 9 | Palms-Up Barbell Wrist Curl Over A Bench | 3 | 6-8 | 50-60 sec |
| 10 | Sit-Up | 3 | 30-40 | 50 sec |
| 11 | Air Bike | 3 | 30-40 | 50 sec |
| 6 day (rest) | ||||
| 7 day | ||||
| 1 | Barbell Full Squat | 5 | 4-20 (+max) | 30-120 sec |
| 2 | Front Barbell Squat | 2 | 6-8 (+max) | 90-120 sec |
| 3 | Clean Deadlift | 3 | 10-12 | 50-60 sec |
| 4 | Приседания на одной ноге | 3 | 10-12 | 50-60 sec |
| 5 | Barbell Lunge | 3 | 10-12 | 50-60 sec |
| 6 | Hyperextensions (Back Extensions) | 2 | 10-12 | 50-60 sec |
| 7 | Standing Barbell Calf Raise | 3 | 8-10 | 50-120 sec |
| 8 | Jackknife Sit-Up | 4 | 20-25 | 50 sec |
| 9 | Decline Crunch | 1 | 20-25 (+max) | 50 sec |
| 10 | Decline Reverse Crunch | 4 | 20-25 | 50 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
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Как тренироваться с Atletiq.com?
- Зарегистрируйтесь в сервисе Atletiq.com
- Активируйте подходящую вам программу в каталоге или создайте свою собственную.
- 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.
