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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 «Адаптация»

Duration in days: 11 Amount of training days: 6 Rest days: 5
Первые 6 тренировок позволят вам плавно войти в тренировочную программу и подготовить мышцы к высоким нагрузкам. Опытные, но нетерпеливые атлеты могут предпочесть приступить сразу к 5-ой тренировке.
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 36-8 30-60 sec
2Barbell Bench Press - Medium Grip 36-8 30-60 sec
3Incline Dumbbell Press 36-8 30-50 sec
4Seated Cable Rows 36-8 30-50 sec
5Machine Shoulder (Military) Press 36-8 30-50 sec
6Dumbbell Alternate Bicep Curl 36-8 30-50 sec
7Triceps Pushdown 36-8 30-50 sec
8Cable Crunch 1-210-18 45-60 sec
2 day (rest)
3 day
1Snatch Deadlift 36-8 30-60 sec
2One-Arm Dumbbell Row 36-8 30-60 sec
3Underhand Cable Pulldowns 36-8 30-50 sec
4Standing Military Press 36-8 30-50 sec
5Power Partials 36-8 30-50 sec
6Lying Leg Curls 36-8 30-50 sec
7Leg Extensions 36-8 30-50 sec
8Ab Crunch Machine 1-210-18 45-60 sec
4 day (rest)
When activated, it will be charged 8 points

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 6 workouts

Workout #1
39 min
3×6
Rest: 30 sec
easy
3×6
Rest: 30 sec
easy
3×6
Rest: 30 sec
easy
3×6
Rest: 30 sec
easy
3×6
Rest: 30 sec
easy
3×6
Rest: 30 sec
easy
3×7
Rest: 45 sec
easy
2×10
Rest: 45 sec
heavy
> 4.71 T 374 scores 270 kcal
Workout #2
39 min
3×6
Rest: 30 sec
easy
3×6
Rest: 30 sec
easy
3×6
Rest: 30 sec
easy
3×6
Rest: 30 sec
easy
3×6
Rest: 30 sec
easy
3×6
Rest: 30 sec
easy
3×6
Rest: 30 sec
easy
2×10
Rest: 45 sec
heavy
> 4.76 T 367 scores 260 kcal
Workout #3
45 min
3×7
Rest: 45 sec
moderate
3×7
Rest: 45 sec
moderate
3×7
Rest: 45 sec
easy
3×7
Rest: 45 sec
easy
3×7
Rest: 45 sec
easy
3×7
Rest: 45 sec
easy
3×8
Rest: 50 sec
heavy
2×12
Rest: 50 sec
very hard
> 6.01 T 520 scores 370 kcal

2 «1 месяц базовой силы»

Duration in days: 23 Amount of training days: 12 Rest days: 11
Включаем работу на развитие силы по базовым упражнениям на 3-5 повторений. По остальным упражнениям работа в режиме Сила+Гипертрофия. Пиковые нагрузки по базовым упражнениям ставим на разные дни и планируем по 1 тренировке "до отказа" по всем вспомогательным упражнениям.
Table scrolls horizontally
#Exercise (superset)SetsReps Rest between sets
1 day
1Barbell Full Squat 2-44-6 (+max) 60-120 sec
2Barbell Bench Press - Medium Grip 2-44-7 (+max) 60-120 sec
3Incline Dumbbell Press 2-36-8 (+max) 50-140 sec
4Seated Cable Rows 2-36-8 (+max) 50-140 sec
5Machine Shoulder (Military) Press 2-36-8 (+max) 50-140 sec
6Dumbbell Alternate Bicep Curl (a)34-7 (+max) 50-110 sec
7Triceps Pushdown (a)34-7 (+max) 50-90 sec
8Cable Crunch 1-210-18 45-60 sec
2 day (rest)
3 day
1Snatch Deadlift 2-33-7 (+max) 50-120 sec
2One-Arm Dumbbell Row 2-34-7 (+max) 45-80 sec
3Underhand Cable Pulldowns 2-36-8 (+max) 50-140 sec
4Standing Military Press 2-33-6 (+max) 50-120 sec
5Power Partials 2-34-7 (+max) 50-120 sec
6Lying Leg Curls 2-34-7 (+max) 40-90 sec
7Leg Extensions 2-34-7 (+max) 45-80 sec
8Ab Crunch Machine 1-210-18 45-60 sec
4 day (rest)
When activated, it will be charged 8 points

Training intensity for each exercise ( what is it ?)

Example 3 of 12 workouts

Workout #1
51 min
3×5
Rest: 60 sec
heavy
3×4
Tempo:
3/0/X/0
Rest:
60 sec
moderate
3×6
Rest: 70 sec
heavy
3×6
Rest: 70 sec
heavy
3×6
Rest: 70 sec
heavy
3×6
Rest: 70 sec
heavy
3×6
Rest: 55 sec
heavy
2×10
Rest: 45 sec
heavy
> 5.35 T 801 scores 580 kcal
Workout #2
47 min
3×3
Tempo:
0/1/X/1
Rest:
50 sec
easy
3×6
Tempo:
3/0/X/1
Rest:
50 sec
heavy
3×6
Rest: 70 sec
heavy
3×4
Tempo:
3/0/X/1
Rest:
50 sec
easy
3×6
Tempo:
3/0/1/2
Rest:
50 sec
moderate
3×6
Tempo:
3/0/1/2
Rest:
50 sec
moderate
3×6
Tempo:
3/0/1/2
Rest:
50 sec
moderate
2×10
Rest: 45 sec
heavy
> 5.12 T 918 scores 660 kcal
Workout #3
59 min
3×4
Rest: 75 sec
very hard
3×5
Tempo:
2/0/X/0
Rest:
80 sec
heavy
3×7 max
Rest: 90 sec
very hard
3×7 max
Rest: 90 sec
very hard
3×7 max
Rest: 90 sec
very hard
3×4 max
Rest: 110 sec
to failure
3×7 max
Rest: 80 sec
to failure
2×12
Rest: 50 sec
very hard
> 6.04 T 1038 scores 750 kcal

3 «Неделя «пампа»»

Duration in days: 7 Amount of training days: 4 Rest days: 3
4 тренировки взрывного «пампа»! Выкладывайтесь по полной, заставьте свои мышцы взорваться от бешеного темпа. 2 тренировки с выполнением до отказа в базовых упражнениях. По 1 тренировке на каждое вспомогательное упражнение с единственным сетом, который будет для вас «отказным». Не жалейте себя! Интенсивность тренировки не такая уж и высокая, чтобы делать себе поблажку. Обязательно позаботьтесь о наличии страхующего на этих тренировках.
Table scrolls horizontally
#Exercise (superset)SetsReps Rest between sets
1 day
1Barbell Full Squat 2-312-14 45-75 sec
2Barbell Bench Press - Medium Grip 2-312-14 45-75 sec
3Incline Dumbbell Press 1-312-14 45-90 sec
4Seated Cable Rows 1-312-14 45-90 sec
5Machine Shoulder (Military) Press 1-312-14 45-90 sec
6Dumbbell Alternate Bicep Curl 1-312-14 45-90 sec
7Triceps Pushdown 1-312-14 45-90 sec
8Cable Crunch 1-210-18 45-60 sec
2 day (rest)
3 day
1Snatch Deadlift 2-312-14 45-75 sec
2One-Arm Dumbbell Row 1-312-14 45-90 sec
3Underhand Cable Pulldowns 1-312-14 45-90 sec
4Standing Military Press 2-312-14 45-75 sec
5Power Partials 1-312-14 45-90 sec
6Lying Leg Curls 1-312-14 45-90 sec
7Leg Extensions 1-312-14 45-90 sec
8Ab Crunch Machine 1-210-18 45-60 sec
4 day (rest)
When activated, it will be charged 8 points

Training intensity for each exercise ( what is it ?)

Example 3 of 4 workouts

Workout #1
43 min
3×12
Rest: 45 sec
heavy
3×12
Rest: 45 sec
heavy
1×12
Rest: 90 sec
to failure
3×14
Rest: 45 sec
very hard
1×12
Rest: 90 sec
to failure
3×14
Rest: 45 sec
very hard
1×12
Rest: 90 sec
to failure
2×10
Rest: 45 sec
heavy
> 7.45 T 628 scores 450 kcal
Workout #2
44 min
3×12
Rest: 45 sec
heavy
3×14
Rest: 45 sec
very hard
1×12
Rest: 90 sec
to failure
3×12
Rest: 45 sec
heavy
3×14
Rest: 45 sec
very hard
1×12
Rest: 90 sec
to failure
3×14
Rest: 45 sec
very hard
2×10
Rest: 45 sec
heavy
> 7.81 T 685 scores 490 kcal
Workout #3
44 min
2×14
Rest: 75 sec
to failure
2×14
Rest: 75 sec
to failure
3×14
Rest: 45 sec
very hard
1×12
Rest: 90 sec
to failure
3×14
Rest: 45 sec
very hard
1×12
Rest: 90 sec
to failure
3×14
Rest: 45 sec
very hard
2×12
Rest: 50 sec
very hard
> 7.63 T 686 scores 490 kcal

4 «1 месяц базовой силы»

Duration in days: 23 Amount of training days: 12 Rest days: 11
Включаем работу на развитие силы по базовым упражнениям на 3-5 повторений. По остальным упражнениям работа в режиме Сила+Гипертрофия. Пиковые нагрузки по базовым упражнениям ставим на разные дни и планируем по 1 тренировке "до отказа" по всем вспомогательным упражнениям.
Table scrolls horizontally
#Exercise (superset)SetsReps Rest between sets
1 day
1Barbell Full Squat 2-44-6 (+max) 60-120 sec
2Barbell Bench Press - Medium Grip 2-44-7 (+max) 60-120 sec
3Incline Dumbbell Press 2-36-8 (+max) 50-140 sec
4Seated Cable Rows 2-36-8 (+max) 50-140 sec
5Machine Shoulder (Military) Press 2-36-8 (+max) 50-140 sec
6Dumbbell Alternate Bicep Curl (a)34-7 (+max) 50-110 sec
7Triceps Pushdown (a)34-7 (+max) 50-90 sec
8Cable Crunch 1-210-18 45-60 sec
2 day (rest)
3 day
1Snatch Deadlift 2-33-7 (+max) 50-120 sec
2One-Arm Dumbbell Row 2-34-7 (+max) 45-80 sec
3Underhand Cable Pulldowns 2-36-8 (+max) 50-140 sec
4Standing Military Press 2-33-6 (+max) 50-120 sec
5Power Partials 2-34-7 (+max) 50-120 sec
6Lying Leg Curls 2-34-7 (+max) 40-90 sec
7Leg Extensions 2-34-7 (+max) 45-80 sec
8Ab Crunch Machine 1-210-18 45-60 sec
4 day (rest)
When activated, it will be charged 8 points

Training intensity for each exercise ( what is it ?)

Example 3 of 12 workouts

Workout #1
51 min
3×5
Rest: 60 sec
heavy
3×4
Tempo:
3/0/X/0
Rest:
60 sec
moderate
3×6
Rest: 70 sec
heavy
3×6
Rest: 70 sec
heavy
3×6
Rest: 70 sec
heavy
3×6
Rest: 70 sec
heavy
3×6
Rest: 55 sec
heavy
2×10
Rest: 45 sec
heavy
> 5.35 T 801 scores 580 kcal
Workout #2
47 min
3×3
Tempo:
0/1/X/1
Rest:
50 sec
easy
3×6
Tempo:
3/0/X/1
Rest:
50 sec
heavy
3×6
Rest: 70 sec
heavy
3×4
Tempo:
3/0/X/1
Rest:
50 sec
easy
3×6
Tempo:
3/0/1/2
Rest:
50 sec
moderate
3×6
Tempo:
3/0/1/2
Rest:
50 sec
moderate
3×6
Tempo:
3/0/1/2
Rest:
50 sec
moderate
2×10
Rest: 45 sec
heavy
> 5.12 T 918 scores 660 kcal
Workout #3
59 min
3×4
Rest: 75 sec
very hard
3×5
Tempo:
2/0/X/0
Rest:
80 sec
heavy
3×7 max
Rest: 90 sec
very hard
3×7 max
Rest: 90 sec
very hard
3×7 max
Rest: 90 sec
very hard
3×4 max
Rest: 110 sec
to failure
3×7 max
Rest: 80 sec
to failure
2×12
Rest: 50 sec
very hard
> 6.04 T 1038 scores 750 kcal

5 «Неделя «пампа»»

Duration in days: 7 Amount of training days: 4 Rest days: 3
4 тренировки взрывного «пампа»! Выкладывайтесь по полной, заставьте свои мышцы взорваться от бешеного темпа. 2 тренировки с выполнением до отказа в базовых упражнениях. По 1 тренировке на каждое вспомогательное упражнение с единственным сетом, который будет для вас «отказным». Не жалейте себя! Интенсивность тренировки не такая уж и высокая, чтобы делать себе поблажку. Обязательно позаботьтесь о наличии страхующего на этих тренировках.
Table scrolls horizontally
#Exercise (superset)SetsReps Rest between sets
1 day
1Barbell Full Squat 2-312-14 45-75 sec
2Barbell Bench Press - Medium Grip 2-312-14 45-75 sec
3Incline Dumbbell Press 1-312-14 45-90 sec
4Seated Cable Rows 1-312-14 45-90 sec
5Machine Shoulder (Military) Press 1-312-14 45-90 sec
6Dumbbell Alternate Bicep Curl 1-312-14 45-90 sec
7Triceps Pushdown 1-312-14 45-90 sec
8Cable Crunch 1-210-18 45-60 sec
2 day (rest)
3 day
1Snatch Deadlift 2-312-14 45-75 sec
2One-Arm Dumbbell Row 1-312-14 45-90 sec
3Underhand Cable Pulldowns 1-312-14 45-90 sec
4Standing Military Press 2-312-14 45-75 sec
5Power Partials 1-312-14 45-90 sec
6Lying Leg Curls 1-312-14 45-90 sec
7Leg Extensions 1-312-14 45-90 sec
8Ab Crunch Machine 1-210-18 45-60 sec
4 day (rest)
When activated, it will be charged 8 points

Training intensity for each exercise ( what is it ?)

Example 3 of 4 workouts

Workout #1
43 min
3×12
Rest: 45 sec
heavy
3×12
Rest: 45 sec
heavy
1×12
Rest: 90 sec
to failure
3×14
Rest: 45 sec
very hard
1×12
Rest: 90 sec
to failure
3×14
Rest: 45 sec
very hard
1×12
Rest: 90 sec
to failure
2×10
Rest: 45 sec
heavy
> 7.45 T 628 scores 450 kcal
Workout #2
44 min
3×12
Rest: 45 sec
heavy
3×14
Rest: 45 sec
very hard
1×12
Rest: 90 sec
to failure
3×12
Rest: 45 sec
heavy
3×14
Rest: 45 sec
very hard
1×12
Rest: 90 sec
to failure
3×14
Rest: 45 sec
very hard
2×10
Rest: 45 sec
heavy
> 7.81 T 685 scores 490 kcal
Workout #3
44 min
2×14
Rest: 75 sec
to failure
2×14
Rest: 75 sec
to failure
3×14
Rest: 45 sec
very hard
1×12
Rest: 90 sec
to failure
3×14
Rest: 45 sec
very hard
1×12
Rest: 90 sec
to failure
3×14
Rest: 45 sec
very hard
2×12
Rest: 50 sec
very hard
> 7.63 T 686 scores 490 kcal

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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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