Mass Gain » Double cycle for mass gaining
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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 | 4 | 6-8 | 60-90 sec |
| 2 | Bent Over Barbell Row | 4 | 6-8 | 60-90 sec |
| 3 | Dumbbell Shoulder Press | 3 | 10-12 | 40-90 sec |
| 4 | Dumbbell Bicep Curl | 3 | 10-12 | 40-90 sec |
| 5 | Triceps Pushdown - Rope Attachment | 3 | 10-12 | 40-90 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Front Barbell Squat | 4 | 6-8 | 60-90 sec |
| 2 | Clean Deadlift | 3 | 6-8 | 60-90 sec |
| 3 | Dumbbell Lunges | 3 | 6-8 | 60-90 sec |
| 4 | Leg Extensions | 3 | 10-12 | 40-90 sec |
| 5 | Standing Calf Raises | 3 | 10-12 | 40-90 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Close-Grip Barbell Bench Press | 4 | 6-8 | 60-90 sec |
| 2 | Upright Cable Row | 4 | 6-8 | 60-90 sec |
| 3 | Standing Military Press | 3 | 10-12 | 40-90 sec |
| 4 | Front Two-Dumbbell Raise | 3 | 10-12 | 40-90 sec |
| 5 | Bench Dips | 3 | 10-12 | 40-90 sec |
| 6 day (rest) | ||||
| 7 day | ||||
| 1 | Barbell Full Squat | 4 | 6-8 | 60-90 sec |
| 2 | Barbell Deadlift | 4 | 6-8 | 60-90 sec |
| 3 | Narrow Stance Leg Press | 3 | 10-12 | 40-90 sec |
| 4 | Leg Press | 3 | 10-12 | 40-90 sec |
| 5 | Seated Calf Raise | 3 | 10-12 | 40-90 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 | Pushups | 3 | 18-20 | 90 sec |
| 2 | Barbell Bench Press - Medium Grip | 3 | 8-10 | 60-90 sec |
| 3 | Incline Dumbbell Press | 3 | 8-10 | 60-90 sec |
| 4 | Standing Military Press | 3 | 8-10 | 60-90 sec |
| 5 | Incline Dumbbell Flyes | 3 | 8-10 | 60-90 sec |
| 6 | Dumbbell One-Arm Triceps Extension | 3 | 8-10 | 60-90 sec |
| 7 | Планка | 3 | 60 sec | 30 sec |
| 8 | Crunches | 3 | 15-18 | 60-90 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Barbell Full Squat | 3 | 8-10 | 60-90 sec |
| 2 | Передвижение ползком вперед на прямых руках | 3 | 8-10 | 60-90 sec |
| 3 | Butt Lift (Bridge) | 3 | 12-15 | 60-90 sec |
| 4 | Barbell Lunge | 3 | 8-10 | 60-90 sec |
| 5 | Dumbbell Step Ups | 3 | 8-10 | 60-90 sec |
| 6 | Calf Raise On A Dumbbell | 4 | 20-25 | 60-90 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Pullups | 3 | 8-10 | 60-90 sec |
| 2 | Bent Over Two-Arm Long Bar Row | 3 | 8-10 | 60-90 sec |
| 3 | One-Arm Dumbbell Row | 3 | 8-10 | 60-90 sec |
| 4 | Bent-Arm Dumbbell Pullover | 3 | 8-10 | 60-90 sec |
| 5 | Barbell Curl | 3 | 8-10 | 60-90 sec |
| 6 | Hammer Curls | 3 | 8-10 | 60-90 sec |
| 7 | Пресс с роликом | 3 | 12-15 | 60-90 sec |
| 8 | Reverse Crunch | 3 | 15-18 | 60-90 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.
