Mass Gain » Training program for gaining muscle mass
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Автор программы
The content of of the program
1 «12 тренировок»
Amount of training days: 12
Rest days: 16
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) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day | ||||
| 1 | Barbell Incline Bench Press Medium-Grip | 4 | 8-12 | 100-110 sec |
| 2 | Barbell Bench Press - Medium Grip | 4 | 8-12 | 100-110 sec |
| 3 | Incline Dumbbell Flyes | 3 | 12-15 | 100-120 sec |
| 4 | Barbell Curl | 4 | 8-12 | 100-110 sec |
| 5 | Hammer Curls | 4 | 8-12 | 100-110 sec |
| 6 | Concentration Curls | 3 | 12-15 | 100-120 sec |
| 2 day (rest) | ||||
| 3 day (rest) | ||||
| 4 day | ||||
| 1 | Clean Deadlift | 4 | 8-12 | 100-110 sec |
| 2 | Pullups | 4 | 8-12 | 100-110 sec |
| 3 | Close-Grip Front Lat Pulldown | 3 | 12-15 | 100-120 sec |
| 4 | Bent Over Barbell Row | 4 | 8-12 | 100-110 sec |
| 5 | Seated Cable Rows | 4 | 8-12 | 100-110 sec |
| 6 | Standing Military Press | 4 | 8-12 | 100-110 sec |
| 7 | Upright Barbell Row | 3 | 12-15 | 100-120 sec |
| 5 day (rest) | ||||
| 6 day (rest) | ||||
| 7 day | ||||
| 1 | Barbell Full Squat | 4 | 8-12 | 100-110 sec |
| 2 | Leg Press | 4 | 8-12 | 100-110 sec |
| 3 | Stiff-Legged Dumbbell Deadlift | 4 | 8-12 | 100-110 sec |
| 4 | Lying Leg Curls | 4 | 8-12 | 100-110 sec |
| 5 | Close-Grip Barbell Bench Press | 4 | 8-12 | 100-110 sec |
| 6 | Lying Close-Grip Barbell Triceps Extension Behind The Head | 3 | 12-15 | 100-120 sec |
| 7 | Tricep Dumbbell Kickback | 3 | 12-15 | 100-120 sec |
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
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Как тренироваться с Atletiq.com?
- Зарегистрируйтесь в сервисе Atletiq.com
- Активируйте подходящую вам программу в каталоге или создайте свою собственную.
- 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.
