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Eland Slayer - Mass Course
by Rom D.
Program Description
התוכנית אורכת 10 שבועות אך ניתן להשתמש בה עד שארית חייך. ***בחירת תרגילים - גיוון: מומלץ לדבוק באותם תרגילים על מנת לוודא את מיצויים, בבחירת תרגיל חדש ודא בעצמך או בעזרתי שהוא אכן עובד על אותם שרירים. ***העמסה פרוגרסיבית - חזרות ומשקל: אני ממליץ על העמסה פרוגרסיבית בשתי הדרכים הבאות, בחרו את זו שהכי מתאימה לכם- דרך ראשונה: בתרגיל בו יש 3 סטים של 8-12 חזרות לדוגמה, תוכלו לבחור משקל אותו אתם מסוגלים לבצע במשך שלושה סטים בטווח חזרות זה, לדוגמה: סט ראשון: 12 חזרות, שני: 10 חזרות, ושלישי: 8. או מינימום: 8×3. תשארו באותו משקל עד שתוכלו לבצע 3 סטים של 12 חזרות בו, ואז תעלו את המשקל וחוזר חלילה. דרך שנייה: במקום לבצע את כל הסטים עם אותו משקל, הורידו את המשקל בין הסטים, לדוגמה: סט ראשון: 80ק"ג×8, שני: 75×8, שלישי 70×8. תדבקו במשקלים הללו עד שתגיעו למשקל זהה בכל הסטים ואז תוכלו להעלות משקל בסט הראשון, ואז בשני ... לכל שאלה פנו אליי.
Program Overview
Level
Advanced, Intermediate, Novice, Beginner
Goal
Bodybuilding, Powerlifting, Athletics, Muscle & Sculpting
Equipment
Garage Gym
Program Length
10 weeks
Time Per Workout
70 minutes
Created
May 09, 2024 08:28
Last Edited
May 14, 2024 03:17
down_app
Week 1
1 / 10 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
8-12 Reps
8-12 Reps
20-
@8
@9
@10
@10
2
Lateral Raise (Cable)
3 Sets
12 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
4
Front Raise
3 Sets
12 Reps
@10
5
Leg Press
1 Set
15-20 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
20 Reps
@10
Day 3
1
Pull-Up (Weighted)
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
3
Pullover (Dumbbell)
2 Sets
10 Reps
@9
4
Pec Fly (Dumbbell)
2 Sets
1 Set
10-12 Reps
20-
@10
@10
5
Upright Row (Cable)
1 Set
10 Reps
@10
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8.5
2
Bent Over Row (Dumbbell)
3 Sets
6-10 Reps
@8.5
3
Push Up (Incline)
2 Sets
20 Reps
4
Upright Row (Cable)
3 Sets
12-15 Reps
@9
5
Cable Crossover
1 Set
12-15 Reps
@10
6
Power Shrug
2 Sets
12-15 Reps
@10
Day 4
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
2
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
3
Lying Tricep Extension (Barbell)
2 Sets
10 Reps
@8
4
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@10
5
Bicep Curl (Cable)
2 Sets
20 Reps
@10
6
Tricep Rope Push Down (Cable)
2 Sets
20 Reps
@10
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8.5
2
Bent Over Row (Dumbbell)
3 Sets
6-10 Reps
@8.5
3
Push Up (Incline)
2 Sets
20 Reps
4
Upright Row (Cable)
3 Sets
12-15 Reps
@9
5
Cable Crossover
1 Set
12-15 Reps
@10
6
Power Shrug
2 Sets
12-15 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
8-12 Reps
8-12 Reps
20-
@8
@9
@10
@10
2
Lateral Raise (Cable)
3 Sets
12 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
4
Front Raise
3 Sets
12 Reps
@10
5
Leg Press
1 Set
15-20 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
20 Reps
@10
Day 3
1
Pull-Up (Weighted)
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
3
Pullover (Dumbbell)
2 Sets
10 Reps
@9
4
Pec Fly (Dumbbell)
2 Sets
1 Set
10-12 Reps
20-
@10
@10
5
Upright Row (Cable)
1 Set
10 Reps
@10
Day 4
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
2
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
3
Lying Tricep Extension (Barbell)
2 Sets
10 Reps
@8
4
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@10
5
Bicep Curl (Cable)
2 Sets
20 Reps
@10
6
Tricep Rope Push Down (Cable)
2 Sets
20 Reps
@10
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8.5
2
Bent Over Row (Dumbbell)
3 Sets
6-10 Reps
@8.5
3
Push Up (Incline)
2 Sets
20 Reps
4
Upright Row (Cable)
3 Sets
12-15 Reps
@9
5
Cable Crossover
1 Set
12-15 Reps
@10
6
Power Shrug
2 Sets
12-15 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
8-12 Reps
8-12 Reps
20-
@8
@9
@10
@10
2
Lateral Raise (Cable)
3 Sets
12 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
4
Front Raise
3 Sets
12 Reps
@10
5
Leg Press
1 Set
15-20 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
20 Reps
@10
Day 3
1
Pull-Up (Weighted)
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
3
Pullover (Dumbbell)
2 Sets
10 Reps
@9
4
Pec Fly (Dumbbell)
2 Sets
1 Set
10-12 Reps
20-
@10
@10
5
Upright Row (Cable)
1 Set
10 Reps
@10
Day 4
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
2
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
3
Lying Tricep Extension (Barbell)
2 Sets
10 Reps
@8
4
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@10
5
Bicep Curl (Cable)
2 Sets
20 Reps
@10
6
Tricep Rope Push Down (Cable)
2 Sets
20 Reps
@10
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8.5
2
Bent Over Row (Dumbbell)
3 Sets
6-10 Reps
@8.5
3
Push Up (Incline)
2 Sets
20 Reps
4
Upright Row (Cable)
3 Sets
12-15 Reps
@9
5
Cable Crossover
1 Set
12-15 Reps
@10
6
Power Shrug
2 Sets
12-15 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
8-12 Reps
8-12 Reps
20-
@8
@9
@10
@10
2
Lateral Raise (Cable)
3 Sets
12 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
4
Front Raise
3 Sets
12 Reps
@10
5
Leg Press
1 Set
15-20 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
20 Reps
@10
Day 3
1
Pull-Up (Weighted)
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
3
Pullover (Dumbbell)
2 Sets
10 Reps
@9
4
Pec Fly (Dumbbell)
2 Sets
1 Set
10-12 Reps
20-
@10
@10
5
Upright Row (Cable)
1 Set
10 Reps
@10
Day 4
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
2
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
3
Lying Tricep Extension (Barbell)
2 Sets
10 Reps
@8
4
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@10
5
Bicep Curl (Cable)
2 Sets
20 Reps
@10
6
Tricep Rope Push Down (Cable)
2 Sets
20 Reps
@10
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8.5
2
Bent Over Row (Dumbbell)
3 Sets
6-10 Reps
@8.5
3
Push Up (Incline)
2 Sets
20 Reps
4
Upright Row (Cable)
3 Sets
12-15 Reps
@9
5
Cable Crossover
1 Set
12-15 Reps
@10
6
Power Shrug
2 Sets
12-15 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
8-12 Reps
8-12 Reps
20-
@8
@9
@10
@10
2
Lateral Raise (Cable)
3 Sets
12 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
4
Front Raise
3 Sets
12 Reps
@10
5
Leg Press
1 Set
15-20 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
20 Reps
@10
Day 3
1
Pull-Up (Weighted)
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
3
Pullover (Dumbbell)
2 Sets
10 Reps
@9
4
Pec Fly (Dumbbell)
2 Sets
1 Set
10-12 Reps
20-
@10
@10
5
Upright Row (Cable)
1 Set
10 Reps
@10
Day 4
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
2
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
3
Lying Tricep Extension (Barbell)
2 Sets
10 Reps
@8
4
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@10
5
Bicep Curl (Cable)
2 Sets
20 Reps
@10
6
Tricep Rope Push Down (Cable)
2 Sets
20 Reps
@10
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8.5
2
Bent Over Row (Dumbbell)
3 Sets
6-10 Reps
@8.5
3
Push Up (Incline)
2 Sets
20 Reps
4
Upright Row (Cable)
3 Sets
12-15 Reps
@9
5
Cable Crossover
1 Set
12-15 Reps
@10
6
Power Shrug
2 Sets
12-15 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
8-12 Reps
8-12 Reps
20-
@8
@9
@10
@10
2
Lateral Raise (Cable)
3 Sets
12 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
4
Front Raise
3 Sets
12 Reps
@10
5
Leg Press
1 Set
15-20 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
20 Reps
@10
Day 3
1
Pull-Up (Weighted)
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
3
Pullover (Dumbbell)
2 Sets
10 Reps
@9
4
Pec Fly (Dumbbell)
2 Sets
1 Set
10-12 Reps
20-
@10
@10
5
Upright Row (Cable)
1 Set
10 Reps
@10
Day 4
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
2
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
3
Lying Tricep Extension (Barbell)
2 Sets
10 Reps
@8
4
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@10
5
Bicep Curl (Cable)
2 Sets
20 Reps
@10
6
Tricep Rope Push Down (Cable)
2 Sets
20 Reps
@10
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8.5
2
Bent Over Row (Dumbbell)
3 Sets
6-10 Reps
@8.5
3
Push Up (Incline)
2 Sets
20 Reps
4
Upright Row (Cable)
3 Sets
12-15 Reps
@9
5
Cable Crossover
1 Set
12-15 Reps
@10
6
Power Shrug
2 Sets
12-15 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
8-12 Reps
8-12 Reps
20-
@8
@9
@10
@10
2
Lateral Raise (Cable)
3 Sets
12 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
4
Front Raise
3 Sets
12 Reps
@10
5
Leg Press
1 Set
15-20 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
20 Reps
@10
Day 3
1
Pull-Up (Weighted)
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
3
Pullover (Dumbbell)
2 Sets
10 Reps
@9
4
Pec Fly (Dumbbell)
2 Sets
1 Set
10-12 Reps
20-
@10
@10
5
Upright Row (Cable)
1 Set
10 Reps
@10
Day 4
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
2
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
3
Lying Tricep Extension (Barbell)
2 Sets
10 Reps
@8
4
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@10
5
Bicep Curl (Cable)
2 Sets
20 Reps
@10
6
Tricep Rope Push Down (Cable)
2 Sets
20 Reps
@10
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8.5
2
Bent Over Row (Dumbbell)
3 Sets
6-10 Reps
@8.5
3
Push Up (Incline)
2 Sets
20 Reps
4
Upright Row (Cable)
3 Sets
12-15 Reps
@9
5
Cable Crossover
1 Set
12-15 Reps
@10
6
Power Shrug
2 Sets
12-15 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
8-12 Reps
8-12 Reps
20-
@8
@9
@10
@10
2
Lateral Raise (Cable)
3 Sets
12 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
4
Front Raise
3 Sets
12 Reps
@10
5
Leg Press
1 Set
15-20 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
20 Reps
@10
Day 3
1
Pull-Up (Weighted)
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
3
Pullover (Dumbbell)
2 Sets
10 Reps
@9
4
Pec Fly (Dumbbell)
2 Sets
1 Set
10-12 Reps
20-
@10
@10
5
Upright Row (Cable)
1 Set
10 Reps
@10
Day 4
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
2
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
3
Lying Tricep Extension (Barbell)
2 Sets
10 Reps
@8
4
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@10
5
Bicep Curl (Cable)
2 Sets
20 Reps
@10
6
Tricep Rope Push Down (Cable)
2 Sets
20 Reps
@10
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8.5
2
Bent Over Row (Dumbbell)
3 Sets
6-10 Reps
@8.5
3
Push Up (Incline)
2 Sets
20 Reps
4
Upright Row (Cable)
3 Sets
12-15 Reps
@9
5
Cable Crossover
1 Set
12-15 Reps
@10
6
Power Shrug
2 Sets
12-15 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
8-12 Reps
8-12 Reps
20-
@8
@9
@10
@10
2
Lateral Raise (Cable)
3 Sets
12 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
4
Front Raise
3 Sets
12 Reps
@10
5
Leg Press
1 Set
15-20 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
20 Reps
@10
Day 3
1
Pull-Up (Weighted)
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
3
Pullover (Dumbbell)
2 Sets
10 Reps
@9
4
Pec Fly (Dumbbell)
2 Sets
1 Set
10-12 Reps
20-
@10
@10
5
Upright Row (Cable)
1 Set
10 Reps
@10
Day 4
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
2
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
3
Lying Tricep Extension (Barbell)
2 Sets
10 Reps
@8
4
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@10
5
Bicep Curl (Cable)
2 Sets
20 Reps
@10
6
Tricep Rope Push Down (Cable)
2 Sets
20 Reps
@10
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8.5
2
Bent Over Row (Dumbbell)
3 Sets
6-10 Reps
@8.5
3
Push Up (Incline)
2 Sets
20 Reps
4
Upright Row (Cable)
3 Sets
12-15 Reps
@9
5
Cable Crossover
1 Set
12-15 Reps
@10
6
Power Shrug
2 Sets
12-15 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
8-12 Reps
8-12 Reps
20-
@8
@9
@10
@10
2
Lateral Raise (Cable)
3 Sets
12 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
4
Front Raise
3 Sets
12 Reps
@10
5
Leg Press
1 Set
15-20 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
20 Reps
@10
Day 3
1
Pull-Up (Weighted)
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
3
Pullover (Dumbbell)
2 Sets
10 Reps
@9
4
Pec Fly (Dumbbell)
2 Sets
1 Set
10-12 Reps
20-
@10
@10
5
Upright Row (Cable)
1 Set
10 Reps
@10
Day 4
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
2
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
3
Lying Tricep Extension (Barbell)
2 Sets
10 Reps
@8
4
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@10
5
Bicep Curl (Cable)
2 Sets
20 Reps
@10
6
Tricep Rope Push Down (Cable)
2 Sets
20 Reps
@10