Gain Strength » Strength & Mass
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) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day | ||||
| 1 | Barbell Full Squat | 3 | 6-8 | 30-60 sec |
| 2 | Barbell Bench Press - Medium Grip | 3 | 6-8 | 30-60 sec |
| 3 | Incline Dumbbell Press | 3 | 6-8 | 30-50 sec |
| 4 | Seated Cable Rows | 3 | 6-8 | 30-50 sec |
| 5 | Machine Shoulder (Military) Press | 3 | 6-8 | 30-50 sec |
| 6 | Dumbbell Alternate Bicep Curl | 3 | 6-8 | 30-50 sec |
| 7 | Triceps Pushdown | 3 | 6-8 | 30-50 sec |
| 8 | Cable Crunch | 1-2 | 10-18 | 45-60 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Snatch Deadlift | 3 | 6-8 | 30-60 sec |
| 2 | One-Arm Dumbbell Row | 3 | 6-8 | 30-60 sec |
| 3 | Underhand Cable Pulldowns | 3 | 6-8 | 30-50 sec |
| 4 | Standing Military Press | 3 | 6-8 | 30-50 sec |
| 5 | Power Partials | 3 | 6-8 | 30-50 sec |
| 6 | Lying Leg Curls | 3 | 6-8 | 30-50 sec |
| 7 | Leg Extensions | 3 | 6-8 | 30-50 sec |
| 8 | Ab Crunch Machine | 1-2 | 10-18 | 45-60 sec |
| 4 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 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
> 4.72 T
657 scores
460 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
> 4.79 T
648 scores
460 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
> 6.05 T
833 scores
590 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) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day | ||||
| 1 | Barbell Full Squat | 2-4 | 4-6 (+max) | 60-120 sec |
| 2 | Barbell Bench Press - Medium Grip | 2-4 | 4-7 (+max) | 60-120 sec |
| 3 | Incline Dumbbell Press | 2-3 | 6-8 (+max) | 50-140 sec |
| 4 | Seated Cable Rows | 2-3 | 6-8 (+max) | 50-140 sec |
| 5 | Machine Shoulder (Military) Press | 2-3 | 6-8 (+max) | 50-140 sec |
| 6 | Dumbbell Alternate Bicep Curl (a) | 3 | 4-7 (+max) | 50-110 sec |
| 7 | Triceps Pushdown (a) | 3 | 4-7 (+max) | 50-90 sec |
| 8 | Cable Crunch | 1-2 | 10-18 | 45-60 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Snatch Deadlift | 2-3 | 3-7 (+max) | 50-120 sec |
| 2 | One-Arm Dumbbell Row | 2-3 | 4-7 (+max) | 45-80 sec |
| 3 | Underhand Cable Pulldowns | 2-3 | 6-8 (+max) | 50-140 sec |
| 4 | Standing Military Press | 2-3 | 3-6 (+max) | 50-120 sec |
| 5 | Power Partials | 2-3 | 4-7 (+max) | 50-120 sec |
| 6 | Lying Leg Curls | 2-3 | 4-7 (+max) | 40-90 sec |
| 7 | Leg Extensions | 2-3 | 4-7 (+max) | 45-80 sec |
| 8 | Ab Crunch Machine | 1-2 | 10-18 | 45-60 sec |
| 4 day (rest) | ||||
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
> 5.37 T
780 scores
550 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
> 5.14 T
713 scores
500 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
> 6.07 T
876 scores
620 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) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day | ||||
| 1 | Barbell Full Squat | 2-3 | 12-14 | 45-75 sec |
| 2 | Barbell Bench Press - Medium Grip | 2-3 | 12-14 | 45-75 sec |
| 3 | Incline Dumbbell Press | 1-3 | 12-14 | 45-90 sec |
| 4 | Seated Cable Rows | 1-3 | 12-14 | 45-90 sec |
| 5 | Machine Shoulder (Military) Press | 1-3 | 12-14 | 45-90 sec |
| 6 | Dumbbell Alternate Bicep Curl | 1-3 | 12-14 | 45-90 sec |
| 7 | Triceps Pushdown | 1-3 | 12-14 | 45-90 sec |
| 8 | Cable Crunch | 1-2 | 10-18 | 45-60 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Snatch Deadlift | 2-3 | 12-14 | 45-75 sec |
| 2 | One-Arm Dumbbell Row | 1-3 | 12-14 | 45-90 sec |
| 3 | Underhand Cable Pulldowns | 1-3 | 12-14 | 45-90 sec |
| 4 | Standing Military Press | 2-3 | 12-14 | 45-75 sec |
| 5 | Power Partials | 1-3 | 12-14 | 45-90 sec |
| 6 | Lying Leg Curls | 1-3 | 12-14 | 45-90 sec |
| 7 | Leg Extensions | 1-3 | 12-14 | 45-90 sec |
| 8 | Ab Crunch Machine | 1-2 | 10-18 | 45-60 sec |
| 4 day (rest) | ||||
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
> 7.48 T
1001 scores
700 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
> 7.87 T
1171 scores
820 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
> 7.68 T
1120 scores
790 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) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day | ||||
| 1 | Barbell Full Squat | 2-4 | 4-6 (+max) | 60-120 sec |
| 2 | Barbell Bench Press - Medium Grip | 2-4 | 4-7 (+max) | 60-120 sec |
| 3 | Incline Dumbbell Press | 2-3 | 6-8 (+max) | 50-140 sec |
| 4 | Seated Cable Rows | 2-3 | 6-8 (+max) | 50-140 sec |
| 5 | Machine Shoulder (Military) Press | 2-3 | 6-8 (+max) | 50-140 sec |
| 6 | Dumbbell Alternate Bicep Curl (a) | 3 | 4-7 (+max) | 50-110 sec |
| 7 | Triceps Pushdown (a) | 3 | 4-7 (+max) | 50-90 sec |
| 8 | Cable Crunch | 1-2 | 10-18 | 45-60 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Snatch Deadlift | 2-3 | 3-7 (+max) | 50-120 sec |
| 2 | One-Arm Dumbbell Row | 2-3 | 4-7 (+max) | 45-80 sec |
| 3 | Underhand Cable Pulldowns | 2-3 | 6-8 (+max) | 50-140 sec |
| 4 | Standing Military Press | 2-3 | 3-6 (+max) | 50-120 sec |
| 5 | Power Partials | 2-3 | 4-7 (+max) | 50-120 sec |
| 6 | Lying Leg Curls | 2-3 | 4-7 (+max) | 40-90 sec |
| 7 | Leg Extensions | 2-3 | 4-7 (+max) | 45-80 sec |
| 8 | Ab Crunch Machine | 1-2 | 10-18 | 45-60 sec |
| 4 day (rest) | ||||
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
> 5.37 T
780 scores
550 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
> 5.14 T
713 scores
500 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
> 6.07 T
876 scores
620 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) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day | ||||
| 1 | Barbell Full Squat | 2-3 | 12-14 | 45-75 sec |
| 2 | Barbell Bench Press - Medium Grip | 2-3 | 12-14 | 45-75 sec |
| 3 | Incline Dumbbell Press | 1-3 | 12-14 | 45-90 sec |
| 4 | Seated Cable Rows | 1-3 | 12-14 | 45-90 sec |
| 5 | Machine Shoulder (Military) Press | 1-3 | 12-14 | 45-90 sec |
| 6 | Dumbbell Alternate Bicep Curl | 1-3 | 12-14 | 45-90 sec |
| 7 | Triceps Pushdown | 1-3 | 12-14 | 45-90 sec |
| 8 | Cable Crunch | 1-2 | 10-18 | 45-60 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Snatch Deadlift | 2-3 | 12-14 | 45-75 sec |
| 2 | One-Arm Dumbbell Row | 1-3 | 12-14 | 45-90 sec |
| 3 | Underhand Cable Pulldowns | 1-3 | 12-14 | 45-90 sec |
| 4 | Standing Military Press | 2-3 | 12-14 | 45-75 sec |
| 5 | Power Partials | 1-3 | 12-14 | 45-90 sec |
| 6 | Lying Leg Curls | 1-3 | 12-14 | 45-90 sec |
| 7 | Leg Extensions | 1-3 | 12-14 | 45-90 sec |
| 8 | Ab Crunch Machine | 1-2 | 10-18 | 45-60 sec |
| 4 day (rest) | ||||
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
> 7.48 T
1001 scores
700 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
> 7.87 T
1171 scores
820 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
> 7.68 T
1120 scores
790 kcal
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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.
