Mass Gain » Super workout program for gaining muscle mass
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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 | 2-3 | 10-15 | 70-90 sec |
| 2 | Barbell Incline Bench Press Medium-Grip | 3 | 8-12 | 70-90 sec |
| 3 | Incline Dumbbell Press | 3 | 8-12 | 70-90 sec |
| 4 | Cuban Press | 3 | 8-12 | 70-90 sec |
| 5 | Standing Military Press | 3 | 8-12 | 70-90 sec |
| 6 | Decline Crunch | 3 | 10-15 | 70-90 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Hyperextensions (Back Extensions) | 3 | 10-15 | 70-90 sec |
| 2 | Clean Deadlift | 7 | 6-8 | 90-120 sec |
| 3 | Bent Over Barbell Row | 3 | 8-12 | 70-90 sec |
| 4 | Upright Barbell Row | 3 | 10-15 | 70-90 sec |
| 5 | Разведение рук с гантелями в стороны в наклоне | 3 | 10-15 | 70-90 sec |
| 6 | Barbell Shrug | 3 | 10-15 | 70-90 sec |
| 7 | Reverse Crunch | 3 | 12-15 (+max) | 70 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Barbell Full Squat | 7 | 6-8 | 90-120 sec |
| 2 | Leg Press | 3 | 8-12 | 70-90 sec |
| 3 | Seated Calf Raise | 3 | 10-15 | 70-90 sec |
| 4 | Standing Military Press | 3 | 8-12 | 70-90 sec |
| 5 | Front Two-Dumbbell Raise | 3 | 8-12 | 70-90 sec |
| 6 | Crunches | 3 | 12-15 (+max) | 70 sec |
| 6 day (rest) | ||||
| 7 day | ||||
| 1 | Barbell Curl | 7 | 6-8 | 90-120 sec |
| 2 | Dumbbell Bicep Curl | 3 | 8-12 | 70-90 sec |
| 3 | Preacher Curl | 3 | 10-15 | 70-90 sec |
| 4 | Lying Close-Grip Barbell Triceps Extension Behind The Head | 3 | 8-12 | 70-90 sec |
| 5 | Dumbbell One-Arm Triceps Extension | 3 | 10-15 | 70-90 sec |
| 6 | Dips - Triceps Version | 2-3 | 10-15 | 70-90 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
2 «12 тренировок»
Amount of training days: 12
Rest days: 11
Table scrolls horizontally
| # | Exercise (superset) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day | ||||
| 1 | Wide-Grip Barbell Bench Press | 2-3 | 10-15 | 70-90 sec |
| 2 | Dips - Triceps Version | 3 | 8-12 | 70-90 sec |
| 3 | Incline Dumbbell Press | 3 | 8-12 | 70-90 sec |
| 4 | Lying Close-Grip Barbell Triceps Extension Behind The Head | 3 | 8-12 | 70-90 sec |
| 5 | Triceps Pushdown | 3 | 8-12 | 70-90 sec |
| 6 | Decline Crunch | 3 | 8-12 | 70-90 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Hyperextensions (Back Extensions) | 3 | 10-15 | 70-90 sec |
| 2 | Clean Deadlift | 7 | 6-8 | 90-120 sec |
| 3 | Bent Over Barbell Row | 3 | 8-12 | 70-90 sec |
| 4 | Dumbbell Bicep Curl | 3 | 10-15 | 70-90 sec |
| 5 | Barbell Curl | 3 | 10-15 | 70-90 sec |
| 6 | Barbell Shrug | 3 | 10-15 | 70-90 sec |
| 7 | Crunches | 3 | 12-15 (+max) | 70 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Barbell Full Squat | 7 | 6-8 | 90-120 sec |
| 2 | Leg Press | 3 | 8-12 | 70-90 sec |
| 3 | Seated Calf Raise | 3 | 10-15 | 70-90 sec |
| 4 | Standing Military Press | 3 | 8-12 | 70-90 sec |
| 5 | Standing Barbell Press Behind Neck | 3 | 8-12 | 70-90 sec |
| 6 | Front Two-Dumbbell Raise | 3 | 8-12 | 70-90 sec |
| 7 | Crunches | 3 | 12-15 (+max) | 70 sec |
| 6 day (rest) | ||||
Training intensity for each exercise ( what is it ?)
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.
