Gain Strength » Power split for 3 days a week for experienced

Gain Strength » Power split for 3 days a week for experienced

Experienced
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Автор программы

The content of of the program

1 «12 тренировок»

Duration in days: 23 Amount of training days: 12 Rest days: 11
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 Full Squat 44 (+max) 60-120 sec
2Leg Press 46-20 (+max) 60-120 sec
3Leg Extensions 46-12 60-120 sec
4Lying Leg Curls 48-15 60-120 sec
5Barbell Deadlift 48-15 60-120 sec
6Standing Calf Raises 312-15 60-90 sec
7Seated Calf Raise 312-15 60-90 sec
2 day (rest)
3 day
1Barbell Bench Press - Medium Grip 46-12 60-120 sec
2Dumbbell Bench Press 312-15 60-90 sec
3Dumbbell Flyes 312-15 60-90 sec
4Lying Close-Grip Barbell Triceps Extension Behind The Head 38-12 70-120 sec
5Barbell Curl 48-15 60-120 sec
6Hammer Curls 38-12 70-120 sec
4 day (rest)
5 day
1Clean Deadlift 91-5 (+max) 60-120 sec
2Bent Over Barbell Row 312-15 60-90 sec
3Wide-Grip Pulldown Behind The Neck 312-15 60-90 sec
4Standing Military Press 46-12 60-120 sec
5Power Partials 312-15 60-90 sec
6Разведение рук с гантелями в стороны в наклоне 312-15 60-90 sec
6 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 12 workouts

Workout #1
68 min
1×4
Rest: 60 sec
heavy
1×4
Rest: 90 sec
very hard
2×4 max
Rest: 120 sec
to failure
1×20
Rest: 60 sec
moderate
1×15
Rest: 90 sec
heavy
1×8
Rest: 120 sec
very hard
1×6
Rest: 120 sec
to failure
1×12
Rest: 90 sec
very hard
1×10
Rest: 60 sec
heavy
1×10
Rest: 90 sec
very hard
1×6
Rest: 120 sec
very hard
1×15
Rest: 90 sec
very hard
1×12
Rest: 60 sec
heavy
1×12
Rest: 90 sec
very hard
1×8
Rest: 120 sec
very hard
1×15
Rest: 90 sec
very hard
1×12
Rest: 60 sec
heavy
1×12
Rest: 90 sec
very hard
1×8
Rest: 120 sec
very hard
3×12
Rest: 90 sec
very hard
3×12
Rest: 90 sec
very hard
> 16.86 T 1103 scores 780 kcal
Workout #2
52 min
1×12
Rest: 90 sec
very hard
1×10
Rest: 60 sec
heavy
1×10
Rest: 90 sec
very hard
1×6
Rest: 120 sec
very hard
3×12
Rest: 90 sec
very hard
3×12
Rest: 90 sec
very hard
1×8
Rest: 120 sec
very hard
1×12
Rest: 90 sec
very hard
1×12
Rest: 60 sec
heavy
1×15
Rest: 90 sec
very hard
3×8
Rest: 90 sec
very hard
> 5.27 T 991 scores 700 kcal
Workout #3
61 min
1×5
Rest: 60 sec
heavy
1×4
Rest: 90 sec
very hard
1×3
Rest: 90 sec
very hard
1×2 max
Rest: 120 sec
to failure
1×1
Rest: 120 sec
very hard
1×2 max
Rest: 120 sec
to failure
1×3
Rest: 120 sec
very hard
1×4
Rest: 90 sec
very hard
1×5
Rest: 60 sec
heavy
3×12
Rest: 90 sec
very hard
3×12
Rest: 90 sec
very hard
1×12
Rest: 90 sec
very hard
1×10
Rest: 60 sec
heavy
1×10
Rest: 90 sec
very hard
1×6
Rest: 120 sec
very hard
3×12
Rest: 90 sec
very hard
> 6.86 T 1181 scores 830 kcal

They picked up this program

Mar 15 19:00
Jun 7 16:26
Apr 4 14:31
Feb 17 14:27
Mar 27 21:48
Jan 8 08:23
Mar 21 10:55
Oct 8 07:02
Jan 19 12:17
Sep 25 12:09
Nov 3 15:54
Feb 2 09:12
Oct 9 01:26
Nov 26 19:51
Oct 14 22:01
Aug 29 14:17
Aug 14 21:19
Sep 5 10:22
Dec 6 15:27
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