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Mass Gain » Mass Gain: 3-day split

Mass Gain » Mass Gain: 3-day split

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The content of of the program

1 «12 тренировок»

Duration in days: 23 Amount of training days: 12 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
1Standing Military Press 36-10 60-65 sec
2Upright Barbell Row 38-10 60-70 sec
3Dumbbell Shoulder Press 38-10 60-70 sec
4Front Two-Dumbbell Raise 38-10 60-70 sec
5Standing Low-Pulley Deltoid Raise 38-10 60-70 sec
6Close-Grip Barbell Bench Press 38-10 60-70 sec
7Dips - Triceps Version 38-10 60-70 sec
8Triceps Pushdown 38-10 60-70 sec
9Crunches 315 45-55 sec
2 day (rest)
3 day
1Clean Deadlift 36-10 60-65 sec
2Reverse Grip Bent-Over Rows 38-10 60-70 sec
3Seated Cable Rows 38-10 60-70 sec
4Wide-Grip Lat Pulldown 38-10 60-70 sec
5Dumbbell Raise 38-10 60-70 sec
6Straight-Arm Pulldown 38-10 60-70 sec
7Dumbbell Shrug 38-10 60-70 sec
8Incline Hammer Curls 38-10 60-70 sec
9Preacher Curl 38-10 60-70 sec
4 day (rest)
5 day
1Barbell Bench Press - Medium Grip 36-10 60-65 sec
2Incline Dumbbell Press 38-10 60-70 sec
3Dumbbell Flyes 38-10 60-70 sec
4Cable Crossover 38-10 60-70 sec
5Barbell Full Squat 36-10 60-65 sec
6Leg Press 38-10 60-70 sec
7Lying Leg Curls 38-10 60-70 sec
8Leg Extensions 38-10 60-70 sec
6 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 12 workouts

Workout #1
60 min
3×6
Rest: 60 sec
heavy
3×8
Rest: 70 sec
heavy
3×8
Rest: 70 sec
heavy
3×8
Rest: 70 sec
heavy
3×8
Rest: 70 sec
heavy
3×8
Rest: 70 sec
heavy
3×8
Rest: 70 sec
heavy
3×8
Rest: 70 sec
heavy
3×15
Rest: 50 sec
heavy
> 3.9 T 1182 scores 840 kcal
Workout #2
61 min
3×6
Rest: 60 sec
heavy
3×8
Rest: 70 sec
heavy
3×8
Rest: 70 sec
heavy
3×8
Rest: 70 sec
heavy
3×8
Rest: 70 sec
heavy
3×8
Rest: 70 sec
heavy
3×8
Rest: 70 sec
heavy
3×8
Rest: 70 sec
heavy
3×8
Rest: 70 sec
heavy
> 6.99 T 1122 scores 800 kcal
Workout #3
54 min
3×6
Rest: 60 sec
heavy
3×8
Rest: 70 sec
heavy
3×8
Rest: 70 sec
heavy
3×8
Rest: 70 sec
heavy
3×6
Rest: 60 sec
heavy
3×8
Rest: 70 sec
heavy
3×8
Rest: 70 sec
heavy
3×8
Rest: 70 sec
heavy
> 8.75 T 845 scores 600 kcal

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Ваш мобильный ассистент на тренировке

Ассистент подскажет: какой вес устанавливать, как и сколько раз выполнять упражнение, сколько времени отдыхать между подходами. Интерактивный секундомер проведет вас по тренировке и не позволит отклониться от намеченного плана.


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помогает вам во время тренировки