Mass Gain » For mass gain 3 days a week at home for men

Mass Gain » For mass gain 3 days a week at home for men

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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
1Подтягивания широким хватом к груди 310-15 (+max) 50 sec
2Bent Over Barbell Row 310-15 40-50 sec
3Dumbbell Squat 410-12 40-50 sec
4Dumbbell Shoulder Press 410-12 40-50 sec
5Dumbbell One-Arm Triceps Extension 410-12 40-50 sec
6Crunches 320-30 50 sec
2 day (rest)
3 day
1Dumbbell Lunges 320 40-50 sec
2 Stiff-Legged Barbell Deadlift 310-15 40-50 sec
3Pushups 310-15 (+max) 50 sec
4Arnold Dumbbell Press 410-12 40-50 sec
5Front Two-Dumbbell Raise 410-12 40-50 sec
6Leg Pull-In 310-15 40-50 sec
4 day (rest)
5 day
1Dumbbell Bench Press 310-15 40-50 sec
2Clean Deadlift 410-12 40-50 sec
3Dumbbell Lunges 320 40-50 sec
4One-Arm Dumbbell Row 320 40-50 sec
5Upright Barbell Row 320 40-50 sec
6Планка 130 sec-90 sec 40-50 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
37 min
3×10
Rest: 50 sec
heavy
4×10
Rest: 40 sec
heavy
4×10
Rest: 40 sec
heavy
4×10
Rest: 40 sec
heavy
3×20
Rest: 50 sec
heavy
> 3.34 T 1210 scores 850 kcal
Workout #2
36 min
3×20
Rest: 40 sec
heavy
3×10
Rest: 50 sec
heavy
3×10 max
Rest: 50 sec
to failure
4×10
Rest: 40 sec
heavy
4×10
Rest: 40 sec
heavy
3×10
Rest: 50 sec
heavy
> 3.51 T 1086 scores 760 kcal
Workout #3
31 min
3×10
Rest: 50 sec
heavy
4×10
Rest: 40 sec
heavy
3×20
Rest: 40 sec
heavy
3×20
Rest: 40 sec
heavy
3×20
Rest: 40 sec
heavy
1×30 sec
Rest: 40 sec
heavy
> 6.01 T 1055 scores 740 kcal

They picked up this program

Jul 10 18:24
Feb 20 00:59
Aug 31 15:25
Feb 1 12:26
Feb 23 11:36
Mar 20 03:15
Mar 12 17:55
Jan 24 18:45
Feb 10 01:56
Feb 7 16:40
Mar 25 09:50
Nov 19 12:10
Sep 17 12:52
Jun 14 15:07
Mar 16 10:04
Nov 23 16:58
Nov 8 13:24
Nov 12 13:25
Nov 17 08:59
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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