Mass Gain » TETRA-split: the triumph of hypertrophy

Mass Gain » TETRA-split: the triumph of hypertrophy

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The content of of the program

1 «16 тренировок»

Duration in days: 27 Amount of training days: 16 Rest days: 11
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 Bench Press - Medium Grip 36-8 75-110 sec
2Pullups 36-8 75-110 sec
3Dumbbell Bench Press 2Max 100 sec
4Bent Over Two-Arm Long Bar Row 2Max 100 sec
5Cable Crossover 2Max 80 sec
6One-Arm Dumbbell Row 2Max 80 sec
2 day (rest)
3 day
1 Stiff-Legged Barbell Deadlift 36-8 75-110 sec
2Leg Press 36-8 75-110 sec
3Stiff-Legged Dumbbell Deadlift 2Max 100 sec
4Dumbbell Rear Lunge 2Max 100 sec
5Lying Leg Curls 2Max 80 sec
6Leg Extensions 2Max 80 sec
4 day (rest)
5 day
1Standing Military Press 36-8 75-110 sec
2Barbell Rear Delt Row 36-8 75-110 sec
3Dumbbell Shoulder Press 2Max 100 sec
4Standing Dumbbell Upright Row 2Max 100 sec
5Dumbbell Shrug 2Max 100 sec
6Power Partials 2Max 80 sec
7Dumbbell Lying Rear Lateral Raise 2Max 80 sec
6 day
1Barbell Curl 36-8 75-110 sec
2Close-Grip Barbell Bench Press 36-8 75-110 sec
3Chin-Up 2Max 100 sec
4Dips - Triceps Version 2Max 100 sec
5Triceps Pushdown 2Max 80 sec
6Standing One-Arm Cable Curl 2Max 80 sec
7 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

Workout #1
44 min
3×6
Rest: 110 sec
heavy
3×6
Rest: 110 sec
heavy
2×8 max
Rest: 100 sec
to failure
2×8 max
Rest: 100 sec
to failure
2×12 max
Rest: 80 sec
to failure
2×12 max
Rest: 80 sec
to failure
> 3.12 T 715 scores 500 kcal
Workout #2
44 min
3×6
Rest: 110 sec
heavy
3×6
Rest: 110 sec
heavy
2×8 max
Rest: 100 sec
to failure
2×8 max
Rest: 100 sec
to failure
2×12 max
Rest: 80 sec
to failure
2×12 max
Rest: 80 sec
to failure
> 6.38 T 558 scores 390 kcal
Workout #3
50 min
3×6
Rest: 110 sec
heavy
3×6
Rest: 110 sec
heavy
2×8 max
Rest: 100 sec
to failure
2×8 max
Rest: 100 sec
to failure
2×8 max
Rest: 100 sec
to failure
2×12 max
Rest: 80 sec
to failure
2×12 max
Rest: 80 sec
to failure
> 2.72 T 779 scores 550 kcal

They picked up this program

Mar 1 18:17
Dec 11 13:53
Jan 24 22:47
Nov 13 17:48
Nov 29 09:19
Feb 22 13:48
Nov 14 01:11
Nov 25 12:01
Nov 13 15:20
Nov 21 10:54
Nov 13 05:21
Nov 13 14:26
Nov 13 01:58
Nov 13 01:01
Nov 12 22:45
Nov 14 20:25
Nov 12 14:34
Feb 3 22:56
Nov 30 09:19
Feb 2 22:22
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