Mass Gain » Супер программа тренировок для набора мышечной массы

Mass Gain » Супер программа тренировок для набора мышечной массы

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 «16 тренировок»

Duration in days: 31 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)SetsReps Rest between sets
1 day
1Barbell Bench Press - Medium Grip 2-310-15 70-90 sec
2Barbell Incline Bench Press Medium-Grip 38-12 70-90 sec
3Incline Dumbbell Press 38-12 70-90 sec
4Cuban Press 38-12 70-90 sec
5Standing Military Press 38-12 70-90 sec
6Decline Crunch 310-15 70-90 sec
7Decline Crunch 310-15 70-90 sec
8Decline Crunch 310-15 70-90 sec
2 day (rest)
3 day
1Hyperextensions (Back Extensions) 310-15 70-90 sec
2Clean Deadlift 76-8 90-120 sec
3Bent Over Barbell Row 38-12 70-90 sec
4Upright Barbell Row 310-15 70-90 sec
5Разведение рук с гантелями в стороны в наклоне 310-15 70-90 sec
6Barbell Shrug 310-15 70-90 sec
7Reverse Crunch 312-15 (+max) 70 sec
4 day (rest)
5 day
1Barbell Full Squat 76-8 90-120 sec
2Leg Press 38-12 70-90 sec
3Seated Calf Raise 310-15 70-90 sec
4Standing Military Press 38-12 70-90 sec
5Front Two-Dumbbell Raise 38-12 70-90 sec
6Crunches 312-15 (+max) 70 sec
7Crunches 312-15 (+max) 70 sec
6 day (rest)
7 day
1Barbell Curl 76-8 90-120 sec
2Dumbbell Bicep Curl 38-12 70-90 sec
3Preacher Curl 310-15 70-90 sec
4Lying Close-Grip Barbell Triceps Extension Behind The Head 38-12 70-90 sec
5Lying Close-Grip Barbell Triceps Extension Behind The Head 38-12 70-90 sec
6Dumbbell One-Arm Triceps Extension 310-15 70-90 sec
7Dips - Triceps Version 2-310-15 70-90 sec
8Dips - Triceps Version 2-310-15 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

Workout #1
56 min
2×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×12
Rest: 90 sec
heavy
3×12
Rest: 90 sec
heavy
> 3.93 T 711 scores 510 kcal
Workout #2
59 min
3×10
Rest: 70 sec
heavy
7×8
Rest: 120 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×12 max
Rest: 70 sec
to failure
> 7.55 T 865 scores 620 kcal
Workout #3
59 min
7×8
Rest: 120 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×12 max
Rest: 70 sec
to failure
3×12 max
Rest: 70 sec
to failure
> 9.64 T 795 scores 570 kcal

2 «12 тренировок»

Duration in days: 23 Amount of training days: 12 Rest days: 11
Table scrolls horizontally
#Exercise (superset)SetsReps Rest between sets
1 day
1Wide-Grip Barbell Bench Press 2-310-15 70-90 sec
2Dips - Triceps Version 38-12 70-90 sec
3Dips - Triceps Version 38-12 70-90 sec
4Incline Dumbbell Press 38-12 70-90 sec
5Lying Close-Grip Barbell Triceps Extension Behind The Head 38-12 70-90 sec
6Lying Close-Grip Barbell Triceps Extension Behind The Head 38-12 70-90 sec
7Triceps Pushdown 38-12 70-90 sec
8Decline Crunch 38-12 70-90 sec
9Decline Crunch 38-12 70-90 sec
10Decline Crunch 38-12 70-90 sec
2 day (rest)
3 day
1Hyperextensions (Back Extensions) 310-15 70-90 sec
2Clean Deadlift 76-8 90-120 sec
3Bent Over Barbell Row 38-12 70-90 sec
4Dumbbell Bicep Curl 310-15 70-90 sec
5Barbell Curl 310-15 70-90 sec
6Barbell Shrug 310-15 70-90 sec
7Crunches 312-15 (+max) 70 sec
8Crunches 312-15 (+max) 70 sec
4 day (rest)
5 day
1Barbell Full Squat 76-8 90-120 sec
2Leg Press 38-12 70-90 sec
3Seated Calf Raise 310-15 70-90 sec
4Standing Military Press 38-12 70-90 sec
5Standing Barbell Press Behind Neck 38-12 70-90 sec
6Front Two-Dumbbell Raise 38-12 70-90 sec
7Crunches 312-15 (+max) 70 sec
8Crunches 312-15 (+max) 70 sec
6 day (rest)

Training intensity for each exercise ( what is it ?)

Example 3 of 12 workouts

Workout #1
72 min
2×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×8
Rest: 90 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×8
Rest: 90 sec
heavy
3×12
Rest: 90 sec
very hard
> 3.7 T 736 scores 530 kcal
Workout #2
66 min
3×10
Rest: 70 sec
heavy
7×8
Rest: 120 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×12 max
Rest: 70 sec
to failure
3×12 max
Rest: 70 sec
to failure
> 7.75 T 905 scores 650 kcal
Workout #3
66 min
7×8
Rest: 120 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×12 max
Rest: 70 sec
to failure
3×12 max
Rest: 70 sec
to failure
> 10.63 T 901 scores 650 kcal

They picked up this program

Jul 15 12:05
Oct 30 11:53
Jul 14 22:17
Nov 1 02:12
Nov 1 11:15
Aug 12 22:14
Dec 20 22:07
Sep 15 19:23
Jul 2 19:15
Jul 2 17:59
Aug 28 23:59
Jan 6 00:09

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