Mass Gain » Тренировочный комплекс на массу три раза в неделю
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) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day | ||||
| 1 | Barbell Full Squat | 4 | 12 | 51-60 sec |
| 2 | Barbell Bench Press - Medium Grip | 4 | 6-12 (+max) | 51-60 sec |
| 3 | Incline Dumbbell Press | 4 | 8-12 (+max) | 51-60 sec |
| 4 | Arnold Dumbbell Press (a) | 4 | 8-12 (+max) | 51-60 sec |
| 5 | Front Two-Dumbbell Raise (a) | 4 | 8-12 (+max) | 51-60 sec |
| 6 | Hanging Leg Raise | 3 | 10-15 (+max) | 51-60 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Bent Over Barbell Row | 4 | 6-12 (+max) | 51-60 sec |
| 2 | Wide-Grip Rear Pull-Up | 4 | 8-18 (+max) | 51-60 sec |
| 3 | Seated Cable Rows | 4 | 8-12 (+max) | 51-60 sec |
| 4 | Barbell Shrug | 3 | 20 (+max) | 51-60 sec |
| 5 | Upright Barbell Row (a) | 4 | 8-12 (+max) | 51-60 sec |
| 6 | Разведение рук с гантелями в стороны в наклоне (a) | 4 | 8-12 (+max) | 51-60 sec |
| 7 | Hyperextensions (Back Extensions) | 4 | 15 | 51-60 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Barbell Full Squat | 4 | 6-12 (+max) | 51-60 sec |
| 2 | Stiff-Legged Barbell Deadlift | 4 | 8-12 (+max) | 51-60 sec |
| 3 | Lying Leg Curls (a) | 3 | 12 (+max) | 51-60 sec |
| 4 | Leg Extensions (a) | 3 | 12 (+max) | 51-60 sec |
| 5 | Standing Calf Raises (a) | 3 | 20 (+max) | 51-60 sec |
| 6 | Barbell Bench Press - Medium Grip | 4 | 12 | 51-60 sec |
| 7 | Dumbbell Flyes | 4 | 12 | 51-60 sec |
| 8 | Обратная гиперэкстензия | 3 | 15 (+max) | 51-60 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
47 min
4×12
Rest: 60 sec
easy
1×12
Rest: 60 sec
heavy
1×10
Rest: 60 sec
heavy
1×8
Rest: 60 sec
very hard
1×6 max
Rest: 60 sec
to failure
1×12
Rest: 60 sec
heavy
1×10
Rest: 60 sec
heavy
1×10
Rest: 60 sec
very hard
1×8 max
Rest: 60 sec
to failure
1×12
Rest: 60 sec
moderate
1×10
Rest: 60 sec
moderate
1×10
Rest: 60 sec
heavy
1×8
Rest: 60 sec
very hard
1×12
Rest: 60 sec
moderate
1×10
Rest: 60 sec
moderate
1×10
Rest: 60 sec
heavy
1×8
Rest: 60 sec
very hard
1×15 max
Rest: 60 sec
to failure
1×12 max
Rest: 60 sec
to failure
1×10 max
Rest: 60 sec
to failure
> 5.62 T
1153 scores
810 kcal
Workout #2
56 min
1×12
Rest: 60 sec
heavy
1×10
Rest: 60 sec
heavy
1×8
Rest: 60 sec
very hard
1×6 max
Rest: 60 sec
to failure
1×8 max
Rest: 60 sec
to failure
2×10 max
Rest: 60 sec
to failure
1×18 max
Rest: 60 sec
to failure
1×12
Rest: 60 sec
moderate
1×10
Rest: 60 sec
moderate
1×10
Rest: 60 sec
heavy
1×8
Rest: 60 sec
very hard
1×12
Rest: 60 sec
moderate
1×10
Rest: 60 sec
moderate
1×10
Rest: 60 sec
heavy
1×8
Rest: 60 sec
very hard
1×12
Rest: 60 sec
moderate
1×10
Rest: 60 sec
moderate
1×10
Rest: 60 sec
heavy
1×8
Rest: 60 sec
very hard
4×15
Rest: 60 sec
heavy
> 7.27 T
1412 scores
990 kcal
Workout #3
59 min
1×12
Rest: 60 sec
heavy
1×10
Rest: 60 sec
heavy
1×8
Rest: 60 sec
very hard
1×6 max
Rest: 60 sec
to failure
1×12
Rest: 60 sec
heavy
1×10
Rest: 60 sec
heavy
1×8
Rest: 60 sec
very hard
1×8 max
Rest: 60 sec
to failure
3×12
Rest: 60 sec
very hard
3×12
Rest: 60 sec
very hard
1×20
Rest: 60 sec
heavy
1×20
Rest: 60 sec
very hard
1×20 max
Rest: 60 sec
to failure
4×12
Rest: 60 sec
easy
1×12
Rest: 60 sec
moderate
1×12
Rest: 60 sec
heavy
1×12
Rest: 60 sec
moderate
1×12
Rest: 60 sec
heavy
3×15
Rest: 60 sec
very hard
> 12.98 T
1312 scores
920 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.
