Mass Gain » Avangard
Experienced
Автор программы
The content of of the program
1 «1»
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) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day | ||||
| 1 | Barbell Full Squat | 4 | 6-12 (+max) | 120-180 sec |
| 2 | Hyperextensions (Back Extensions) | 4 | 10-14 | 120-180 sec |
| 3 | Standing Dumbbell Calf Raise | 4 | 10-14 | 120-180 sec |
| 4 | Dips - Triceps Version | 4 | 6-12 (+max) | 120-180 sec |
| 5 | Triceps Pushdown - Rope Attachment | 4 | 10-14 | 120-180 sec |
| 6 | Preacher Curl | 4 | 6-12 (+max) | 120-180 sec |
| 7 | Palms-Up Dumbbell Wrist Curl Over A Bench | 4 | 6-12 (+max) | 120-180 sec |
| 8 | Decline Crunch | 2 | Max | 90 sec |
| 2 day (rest) | ||||
| 3 day (rest) | ||||
| 4 day | ||||
| 1 | Barbell Bench Press - Medium Grip | 5 | 6-20 (+max) | 120-150 sec |
| 2 | Close-Grip Front Lat Pulldown | 5 | 6-20 (+max) | 120-150 sec |
| 3 | Barbell Incline Bench Press Medium-Grip | 5 | 6-20 (+max) | 120-150 sec |
| 4 | Machine Shoulder (Military) Press | 5 | 6-20 (+max) | 120-150 sec |
| 5 | Standing Low-Pulley Deltoid Raise | 4 | 6-12 (+max) | 120-180 sec |
| 6 | Seated Cable Rows | 4 | 6-12 (+max) | 120-180 sec |
| 7 | Barbell Shrug | 4 | 6-12 (+max) | 120-180 sec |
| 8 | Decline Crunch | 2 | Max | 90 sec |
| 5 day (rest) | ||||
| 6 day (rest) | ||||
| 7 day (rest) | ||||
| 8 day | ||||
| 1 | Leg Press | 5 | 6-20 (+max) | 120-150 sec |
| 2 | Clean Deadlift | 4 | 6-12 | 120-180 sec |
| 3 | Barbell Lunge | 4 | 8-12 | 120-180 sec |
| 4 | Calf Press On The Leg Press Machine | 4 | 10-14 | 120-180 sec |
| 5 | Lying Close-Grip Barbell Triceps Extension Behind The Head | 4 | 6-12 (+max) | 120-180 sec |
| 6 | Barbell Curl | 4 | 6-12 (+max) | 120-180 sec |
| 7 | Alternate Hammer Curl | 5 | 6-20 (+max) | 120-150 sec |
| 8 | Decline Crunch | 2 | Max | 90 sec |
| 9 day (rest) | ||||
| 10 day (rest) | ||||
| 11 day | ||||
| 1 | Barbell Bench Press - Medium Grip | 5 | 6-20 (+max) | 120-150 sec |
| 2 | Pullups | 4 | 6-12 (+max) | 120-180 sec |
| 3 | Cable Crossover | 5 | 6-20 (+max) | 120-150 sec |
| 4 | One-Arm Dumbbell Row | 4 | 6-12 (+max) | 120-180 sec |
| 5 | Standing Military Press | 5 | 6-20 (+max) | 120-150 sec |
| 6 | Power Partials | 4 | 6-12 (+max) | 120-180 sec |
| 7 | Upright Barbell Row (a) | 4 | 6-12 (+max) | 120-180 sec |
| 8 | Dumbbell Shrug (a) | 4 | 6-12 (+max) | 120-180 sec |
| 12 day (rest) | ||||
| 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 24 workouts
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