Mass Gain » Light Weight Program

Mass Gain » Light Weight Program

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The content of of the program

1 « тренировок»

Duration in days: 26 Amount of training days: 12 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 320 204-240 sec
2Standing Calf Raises 320 153-180 sec
3Crunches 240 255-300 sec
4Reverse Crunch 350 204-240 sec
2 day (rest)
3 day
1Clean Deadlift 220 306-360 sec
2Pullups 410 357-420 sec
3Hanging Leg Raise 330 204-240 sec
4Dumbbell Side Bend 220 102-120 sec
4 day (rest)
5 day
1Barbell Bench Press - Medium Grip 48 153-180 sec
2Dips - Triceps Version 210 153-180 sec
3Standing Barbell Press Behind Neck 310 153-180 sec
4Crunches 240 255-300 sec
5Flat Bench Lying Leg Raise 250 204-240 sec
6 day (rest)
7 day (rest)
8 day
1Barbell Full Squat 320 204-240 sec
2Standing Calf Raises 320 153-180 sec
3Crunches 240 255-300 sec
4Reverse Crunch 350 204-240 sec
9 day (rest)
10 day
1Clean Deadlift 220 306-360 sec
2Pullups 410 357-420 sec
3Hanging Leg Raise 330 204-240 sec
4Dumbbell Side Bend 220 102-120 sec
11 day (rest)
12 day
1Barbell Bench Press - Medium Grip 48 153-180 sec
2Dips - Triceps Version 210 153-180 sec
3Standing Barbell Press Behind Neck 310 153-180 sec
4Crunches 240 255-300 sec
5Flat Bench Lying Leg Raise 250 204-240 sec
13 day (rest)
14 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
60 min
3×20
Rest: 240 sec
heavy
3×20
Rest: 180 sec
heavy
2×40
Rest: 300 sec
heavy
3×50
Rest: 240 sec
heavy
> 5.28 T 660 scores 460 kcal
Workout #2
71 min
2×20
Rest: 360 sec
heavy
4×10
Rest: 420 sec
heavy
3×30
Rest: 240 sec
heavy
2×20
Rest: 120 sec
heavy
> 2.36 T 533 scores 370 kcal
Workout #3
64 min
4×8
Rest: 180 sec
heavy
2×10
Rest: 180 sec
heavy
3×10
Rest: 180 sec
heavy
2×40
Rest: 300 sec
heavy
2×50
Rest: 240 sec
heavy
> 2.66 T 735 scores 520 kcal

They picked up this program

Apr 11 11:33
Mar 5 20:34
Mar 12 17:07
Feb 15 21:04
Jun 22 16:42
Sep 26 16:21
Sep 28 22:52
Jan 23 00:50
Dec 7 06:09
Apr 22 00:03
Aug 1 20:13
Jan 19 12:17
Jan 16 16:10
May 26 18:45
Dec 5 09:25
Nov 5 16:10
Dec 25 13:18
Nov 2 19:36
Jan 15 19:54
Nov 28 09:23
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