Mass Gain » Routine for Mass Gain 5 workouts per week

Mass Gain » Routine for Mass Gain 5 workouts per week

Intermediate

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

Автор программы

The content of of the program

1 «20-тидневная на 4 точки»

Duration in days: 26 Amount of training days: 20 Rest days: 6
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
1Decline Crunch 310-15 70-80 sec
2Barbell Bench Press - Medium Grip 56-10 70-80 sec
3Incline Dumbbell Press 46-12 65-80 sec
4Dumbbell Flyes 310-15 70-80 sec
5Bent-Arm Dumbbell Pullover 310-15 70-80 sec
2 day
1Hyperextensions (Back Extensions) 310-15 70-80 sec
2Clean Deadlift 56-10 70-80 sec
3Wide-Grip Rear Pull-Up 46-12 65-80 sec
4Bent Over Barbell Row 46-12 65-80 sec
5Seated Cable Rows 310-15 70-80 sec
3 day
1 310-15 70-80 sec
2Standing Military Press 56-10 70-80 sec
3Standing Barbell Press Behind Neck 46-12 65-80 sec
4Upright Barbell Row 310-15 70-80 sec
5Power Partials 310-15 70-80 sec
4 day
1Cable Crunch 310-15 70-80 sec
2Barbell Full Squat 56-10 70-80 sec
3Leg Press 46-12 65-80 sec
4Lying Leg Curls 310-15 70-80 sec
5Barbell Lunge 310-15 70-80 sec
6Standing Calf Raises 310-15 70-80 sec
5 day
1Dips - Triceps Version 56-10 70-80 sec
2Chin-Up 46-12 65-80 sec
3Barbell Curl 410-15 70-80 sec
4Lying Close-Grip Barbell Triceps Extension Behind The Head 310-15 70-80 sec
5Triceps Pushdown 310-15 70-80 sec
6Palms-Up Barbell Wrist Curl Over A Bench 310-15 70-80 sec
6 day (rest)
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 20 workouts

Workout #1
41 min
3×10
Rest: 75 sec
very hard
5×6
Rest: 80 sec
very hard
4×6
Rest: 80 sec
heavy
3×10
Rest: 75 sec
very hard
3×10
Rest: 75 sec
very hard
> 3.31 T 771 scores 550 kcal
Workout #2
42 min
3×10
Rest: 75 sec
very hard
5×6
Rest: 80 sec
very hard
4×6
Rest: 80 sec
heavy
4×6
Rest: 80 sec
heavy
3×10
Rest: 75 sec
very hard
> 4.71 T 889 scores 640 kcal
Workout #3
41 min
3×10
Rest: 75 sec
very hard
5×6
Rest: 80 sec
very hard
4×6
Rest: 80 sec
heavy
3×10
Rest: 75 sec
very hard
3×10
Rest: 75 sec
very hard
> 2.97 T 635 scores 460 kcal

They picked up this program

Jan 9 23:00
Jan 8 06:20
Jan 8 15:18
Feb 4 23:25
Jan 6 13:59
Jan 5 23:01
Jan 10 18:49
Jan 5 23:01
Jan 10 18:01
Feb 14 14:18
Jan 5 01:05
Jan 4 23:01
Jan 4 23:00
Jan 10 10:02
Jan 18 22:36
Jan 12 01:56
Jan 15 13:26
Apr 10 16:11
Jan 6 17:01
Dec 21 12:05

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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Mass Gain
Intermediate
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Как тренироваться с Atletiq.com?

  1. Зарегистрируйтесь в сервисе Atletiq.com
  2. Активируйте подходящую вам программу в каталоге или создайте свою собственную.
  3. Используйте «Мобильный ассистент», чтобы приступить к тренировкам.

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.


Посмотрите, как мобильный ассистент
помогает вам во время тренировки