Gain Strength » Program for explosive growth of strength and mass
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Автор программы
The content of of the program
1 «16 тренировок»
Amount of training days: 16
Rest days: 15
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 Bench Press - Medium Grip | 7 | 5-10 (+max) | 100-120 sec |
| 2 | Incline Dumbbell Press | 3 | 10-15 | 120 sec |
| 3 | Machine Bench Press | 3 | 10-15 | 120 sec |
| 4 | Butterfly | 3 | 10-15 | 120 sec |
| 5 | Lying Close-Grip Barbell Triceps Extension Behind The Head | 3 | 10-15 | 120 sec |
| 6 | Triceps Pushdown - Rope Attachment | 3 | 10-15 | 120 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Clean Deadlift | 7 | 5-10 (+max) | 100-120 sec |
| 2 | Pullups | 3 | 10-15 | 120 sec |
| 3 | Seated Cable Rows | 3 | 10-15 | 120 sec |
| 4 | Lying T-Bar Row | 3 | 10-15 | 120 sec |
| 5 | Dumbbell Bicep Curl | 3 | 10-15 | 120 sec |
| 6 | Cable Hammer Curls - Rope Attachment | 3 | 10-15 | 120 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Standing Military Press | 7 | 5-10 (+max) | 100-120 sec |
| 2 | Arnold Dumbbell Press | 3 | 10-15 | 120 sec |
| 3 | Power Partials | 3 | 10-15 | 120 sec |
| 4 | Seated Bent-Over Rear Delt Raise | 3 | 10-15 | 120 sec |
| 5 | Dumbbell Shrug | 3 | 10-15 | 120 sec |
| 6 | Smith Machine Shrug | 3 | 10-15 | 120 sec |
| 6 day (rest) | ||||
| 7 day | ||||
| 1 | Barbell Full Squat | 7 | 5-10 (+max) | 100-120 sec |
| 2 | Narrow Stance Hack Squats | 3 | 10-15 | 120 sec |
| 3 | Leg Extensions | 3 | 10-15 | 120 sec |
| 4 | Barbell Deadlift | 3 | 10-15 | 120 sec |
| 5 | Lying Leg Curls | 3 | 10-15 | 120 sec |
| 6 | Seated Calf Raise | 3 | 10-15 | 120 sec |
| 8 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 16 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.
