Mass Gain » Avangard

Mass Gain » Avangard

Experienced
150 points
Pay for each workout
When activated, it will be charged 8 points.

Автор программы

The content of of the program

1 «1»

Duration in days: 81 Amount of training days: 24 Rest days: 57
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 46-12 (+max) 120-180 sec
2Hyperextensions (Back Extensions) 410-14 120-180 sec
3Standing Dumbbell Calf Raise 410-14 120-180 sec
4Dips - Triceps Version 46-12 (+max) 120-180 sec
5Triceps Pushdown - Rope Attachment 410-14 120-180 sec
6Preacher Curl 46-12 (+max) 120-180 sec
7Palms-Up Dumbbell Wrist Curl Over A Bench 46-12 (+max) 120-180 sec
8Decline Crunch 2Max 90 sec
2 day (rest)
3 day (rest)
4 day
1Barbell Bench Press - Medium Grip 0 sec
2Close-Grip Front Lat Pulldown 0 sec
3Barbell Incline Bench Press Medium-Grip 0 sec
4Machine Shoulder (Military) Press 0 sec
5Standing Low-Pulley Deltoid Raise 46-12 (+max) 120-180 sec
6Seated Cable Rows 46-12 (+max) 120-180 sec
7Barbell Shrug 46-12 (+max) 120-180 sec
8Decline Crunch 2Max 90 sec
5 day (rest)
6 day (rest)
7 day (rest)
8 day
1Leg Press 0 sec
2Clean Deadlift 46-12 120-180 sec
3Barbell Lunge 48-12 120-180 sec
4Calf Press On The Leg Press Machine 410-14 120-180 sec
5Lying Close-Grip Barbell Triceps Extension Behind The Head 46-12 (+max) 120-180 sec
6Barbell Curl 46-12 (+max) 120-180 sec
7Alternate Hammer Curl 0 sec
8Decline Crunch 2Max 90 sec
9 day (rest)
10 day (rest)
11 day
1Barbell Bench Press - Medium Grip 0 sec
2Pullups 46-12 (+max) 120-180 sec
3Cable Crossover 0 sec
4One-Arm Dumbbell Row 46-12 (+max) 120-180 sec
5Standing Military Press 0 sec
6Power Partials 46-12 (+max) 120-180 sec
7Upright Barbell Row (a)46-12 (+max) 120-180 sec
8Dumbbell Shrug (a)46-12 (+max) 120-180 sec
12 day (rest)
13 day (rest)
14 day (rest)
Pay program to get access to all the workouts and activate it in the mobile assistant.

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 24 workouts

Workout #1
99 min
4×12
Rest: 120 sec
heavy
4×10
Rest: 180 sec
heavy
4×10
Rest: 150 sec
heavy
4×10
Rest: 150 sec
very hard
4×12
Rest: 120 sec
heavy
4×10
Rest: 180 sec
heavy
4×12
Rest: 120 sec
heavy
2×20 max
Rest: 90 sec
to failure
> 6.53 T 1283 scores 920 kcal
Workout #2
46 min
4×12
Rest: 120 sec
heavy
4×10
Rest: 150 sec
very hard
4×10
Rest: 150 sec
very hard
2×20 max
Rest: 90 sec
to failure
> 4.91 T 735 scores 520 kcal
Workout #3
72 min
4×12
Rest: 120 sec
heavy
4×10
Rest: 180 sec
heavy
4×14
Rest: 150 sec
heavy
4×11
Rest: 150 sec
heavy
2×20 max
Rest: 90 sec
to failure
> 11.38 T 972 scores 690 kcal

They picked up this program

Nov 29 22:40
Jan 28 19:17
Jan 16 17:56
Nov 17 16:09
Mar 5 20:34
Sep 17 20:15
Apr 30 13:37
Oct 19 19:29
Sep 19 11:50
Mar 20 17:44
Oct 19 19:19
Jun 19 11:29
Oct 19 14:06
Oct 19 19:23
May 13 21:16
Jun 19 08:51
Jun 23 18:56
Apr 25 01:43
Feb 1 01:13
150 points
Pay for each workout
When activated, it will be charged 8 points.

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