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Mass Gain » Трёхдневный уникум

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The content of of the program

1 «20 тренировок»

Duration in days: 45 Amount of training days: 20 Rest days: 25
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 Incline Bench Press Medium-Grip 0 sec
2Dumbbell Bench Press 0 sec
3Cable Crossover 0 sec
4Wide-Grip Pulldown Behind The Neck 0 sec
5Seated Cable Rows 0 sec
2 day (rest)
3 day
1Barbell Full Squat 0 sec
2Narrow Stance Leg Press 0 sec
3Barbell Deadlift 0 sec
4Lying Leg Curls 0 sec
5Barbell Shrug 0 sec
6Seated Calf Raise 0 sec
4 day (rest)
5 day
1Dumbbell Shoulder Press 0 sec
2Seated Side Lateral Raise 0 sec
3Barbell Rear Delt Row 0 sec
4Triceps Pushdown - Rope Attachment 0 sec
5Cable Rope Overhead Triceps Extension 0 sec
6Alternate Hammer Curl 0 sec
7High Cable Curls 0 sec
6 day (rest)
7 day (rest)
8 day
1Wide-Grip Rear Pull-Up 0 sec
2Bent Over Two-Dumbbell Row 0 sec
3Underhand Cable Pulldowns 0 sec
4Dumbbell Bench Press 0 sec
5Incline Dumbbell Flyes 0 sec
9 day (rest)
10 day
1Leg Press 0 sec
2Stiff-Legged Dumbbell Deadlift 0 sec
3Leg Extensions 0 sec
4Lying Leg Curls 0 sec
5Dumbbell Shrug 0 sec
6Seated Calf Raise 0 sec
11 day (rest)
12 day
1Close-Grip Barbell Bench Press 0 sec
2Barbell Curl 0 sec
3Standing Bent-Over One-Arm Dumbbell Triceps Extension 0 sec
4One Arm Dumbbell Preacher Curl 0 sec
5Standing Low-Pulley Deltoid Raise 0 sec
6Seated Bent-Over Rear Delt Raise 0 sec
13 day (rest)
14 day (rest)
15 day
1Barbell Bench Press - Medium Grip 0 sec
2Incline Dumbbell Bench With Palms Facing In 0 sec
3Cable Crossover 0 sec
4Close-Grip Front Lat Pulldown 0 sec
5Seated Cable Rows 0 sec
16 day (rest)
17 day
1Barbell Full Squat 0 sec
2Narrow Stance Leg Press 0 sec
3Lying Leg Curls 0 sec
4Barbell Shrug 0 sec
5Seated Calf Raise 0 sec
18 day (rest)
19 day
1Seated Barbell Military Press 0 sec
2Power Partials 0 sec
3Barbell Rear Delt Row 0 sec
4Alternate Hammer Curl 0 sec
5Standing Biceps Cable Curl 0 sec
6Cable Rope Overhead Triceps Extension 0 sec
7Cable One Arm Tricep Extension 0 sec
20 day (rest)
21 day (rest)
22 day
1Pullups 0 sec
2Bent Over Barbell Row 0 sec
3Underhand Cable Pulldowns 0 sec
4Incline Dumbbell Press 0 sec
5Dumbbell Flyes 0 sec
23 day (rest)
24 day
1Leg Press 0 sec
2Leg Extensions 0 sec
3Lying Leg Curls 0 sec
4Dumbbell Shrug 0 sec
5Seated Calf Raise 0 sec
25 day (rest)
26 day
1Dips - Triceps Version 0 sec
2Close-Grip EZ Bar Curl 0 sec
3Seated Triceps Press 0 sec
4Concentration Curls 0 sec
5Standing Low-Pulley Deltoid Raise 0 sec
6Seated Bent-Over Rear Delt Raise 0 sec
27 day (rest)
28 day (rest)
29 day
1Barbell Incline Bench Press Medium-Grip 0 sec
2Dumbbell Bench Press 0 sec
3Cable Crossover 0 sec
4Wide-Grip Pulldown Behind The Neck 0 sec
5Seated Cable Rows 0 sec
30 day (rest)
31 day
1Barbell Full Squat 0 sec
2Narrow Stance Leg Press 0 sec
3Lying Leg Curls 0 sec
4Barbell Shrug 0 sec
5Seated Calf Raise 0 sec
32 day (rest)
33 day
1Dumbbell Shoulder Press 0 sec
2Seated Side Lateral Raise 0 sec
3Seated Bent-Over Rear Delt Raise 0 sec
4Triceps Pushdown - V-Bar Attachment 0 sec
5Standing Low-Pulley One-Arm Triceps Extension 0 sec
6Alternate Hammer Curl 0 sec
7Standing Biceps Cable Curl 0 sec
34 day (rest)
35 day (rest)
36 day
1Barbell Incline Bench Press Medium-Grip 0 sec
2Dumbbell Bench Press 0 sec
3Cable Crossover 0 sec
4Wide-Grip Pulldown Behind The Neck 0 sec
5Seated Cable Rows 0 sec
37 day (rest)
38 day
1Barbell Full Squat 0 sec
2Narrow Stance Leg Press 0 sec
3Barbell Deadlift 0 sec
4Lying Leg Curls 0 sec
5Barbell Shrug 0 sec
6Seated Calf Raise 0 sec
39 day (rest)
40 day
1Dumbbell Shoulder Press 0 sec
2Seated Side Lateral Raise 0 sec
3Barbell Rear Delt Row 0 sec
4Triceps Pushdown - Rope Attachment 0 sec
5Cable Rope Overhead Triceps Extension 0 sec
6Alternate Hammer Curl 0 sec
7High Cable Curls 0 sec
41 day (rest)
42 day (rest)
43 day
1Wide-Grip Rear Pull-Up 0 sec
2Bent Over Two-Dumbbell Row 0 sec
3Underhand Cable Pulldowns 0 sec
4Dumbbell Bench Press 0 sec
5Incline Dumbbell Flyes 0 sec
44 day (rest)
45 day
1Leg Press 0 sec
2Stiff-Legged Dumbbell Deadlift 0 sec
3Leg Extensions 0 sec
4Lying Leg Curls 0 sec
5Dumbbell Shrug 0 sec
6Seated Calf Raise 0 sec

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 20 workouts

Workout #1
2 min
scores 0 kcal
Workout #2
2 min
scores 0 kcal
Workout #3
2 min
scores 0 kcal

They picked up this program

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Рустам
Aug 27 19:21
Big L
Big L
Jan 11 18:18
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