Gain Strength » Strength Development — 3 days per week

Gain Strength » Strength Development — 3 days 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 «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
1Barbell Bench Press - Medium Grip 82-12 (+max) 45-150 sec
2Bent Over Barbell Row 64-15 60-140 sec
3Crunches 3Max 60 sec
2 day (rest)
3 day
1Clean Deadlift 82-12 (+max) 45-150 sec
2Barbell Curl 64-15 60-140 sec
3Standing Military Press 44-15 60-140 sec
4 day (rest)
5 day
1Barbell Full Squat 82-12 (+max) 45-150 sec
2Seated Calf Raise 46-20 45-120 sec
3Pullups 3Max 60 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
37 min
1×10
Rest: 60 sec
heavy
1×8
Rest: 60 sec
heavy
1×4
Rest: 90 sec
heavy
1×2
Rest: 120 sec
very hard
1×2
Rest: 120 sec
very hard
1×4
Rest: 90 sec
heavy
1×10
Rest: 80 sec
heavy
1×10
Rest: 80 sec
heavy
1×15
Rest: 60 sec
heavy
1×10
Rest: 80 sec
heavy
1×8
Rest: 90 sec
heavy
1×6
Rest: 140 sec
very hard
1×10
Rest: 80 sec
heavy
1×15
Rest: 70 sec
heavy
3×15 max
Rest: 60 sec
to failure
> 5.48 T 631 scores 450 kcal
Workout #2
40 min
1×10
Rest: 60 sec
heavy
1×8
Rest: 60 sec
heavy
1×4
Rest: 90 sec
heavy
1×2
Rest: 120 sec
very hard
1×2
Rest: 120 sec
very hard
1×4
Rest: 90 sec
heavy
1×10
Rest: 80 sec
heavy
1×10
Rest: 80 sec
heavy
1×15
Rest: 60 sec
heavy
1×10
Rest: 80 sec
heavy
1×8
Rest: 90 sec
heavy
1×6
Rest: 140 sec
very hard
1×10
Rest: 80 sec
heavy
1×15
Rest: 70 sec
heavy
1×15
Rest: 60 sec
heavy
1×10
Rest: 70 sec
heavy
1×8
Rest: 120 sec
very hard
1×10
Rest: 70 sec
very hard
> 5.71 T 710 scores 510 kcal
Workout #3
33 min
1×10
Rest: 60 sec
heavy
1×8
Rest: 60 sec
heavy
1×4
Rest: 90 sec
heavy
1×2
Rest: 120 sec
very hard
1×2
Rest: 120 sec
very hard
1×4
Rest: 90 sec
heavy
1×10
Rest: 80 sec
heavy
1×10
Rest: 80 sec
heavy
1×15
Rest: 60 sec
heavy
1×10
Rest: 70 sec
heavy
1×10
Rest: 120 sec
very hard
1×20
Rest: 70 sec
heavy
3×15 max
Rest: 60 sec
to failure
> 5.88 T 523 scores 380 kcal

They picked up this program

Jul 19 14:12
Jul 17 19:47
Jul 20 16:50
Jul 15 08:11
Jun 25 22:29
Jul 13 01:20
Jul 16 23:43
Jul 21 15:19
Jul 21 19:24
Jul 4 21:21
Jun 24 22:18
Jun 6 17:51
Apr 18 16:04
Apr 3 09:24
Apr 3 11:43
Feb 22 23:02
Mar 21 13:39
Jun 23 01:18
Jul 19 17:06
Feb 16 04:12

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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Mobile Assistant

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