Mass Gain » Beginner training program
Beginner
Автор программы
The content of of the program
1 «12 тренировок»
Amount of training days: 12
Rest days: 14
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 | Reverse Crunch | 3 | 15 | 60-70 sec |
| 2 | Hanging Leg Raise | 3 | 15 | 60-70 sec |
| 3 | Dumbbell Bench Press | 3 | 12 | 60-70 sec |
| 4 | Dumbbell Flyes | 3 | 10 | 60-70 sec |
| 5 | Seated Triceps Press | 3 | 10 | 60-70 sec |
| 6 | Close-Grip Barbell Bench Press | 3 | 10 | 60-70 sec |
| 7 | Triceps Pushdown | 3 | 12 | 60-70 sec |
| 8 | Front Two-Dumbbell Raise | 3 | 10 | 60-70 sec |
| 9 | Standing Military Press | 3 | 10 | 60-70 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Cable Seated Crunch | 3 | 15 | 60-70 sec |
| 2 | Bent Over Barbell Row | 3 | 10 | 60-70 sec |
| 3 | Wide-Grip Lat Pulldown | 3 | 12 | 60-70 sec |
| 4 | Подтягивания широким хватом к груди | 3 | 10 | 60-70 sec |
| 5 | Seated Cable Rows | 3 | 12 | 60-70 sec |
| 6 | Barbell Curl | 3 | 10 | 60-70 sec |
| 7 | Preacher Curl | 3 | 10 | 60-70 sec |
| 8 | Power Partials | 3 | 10 | 60-70 sec |
| 9 | Upright Barbell Row | 3 | 10 | 60-70 sec |
| 10 | Barbell Shrug | 3 | 15 | 60-70 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Knee/Hip Raise On Parallel Bars | 3 | 10 | 60-70 sec |
| 2 | Bicycle Crunches | 3 | 60 sec | 60-70 sec |
| 3 | Barbell Full Squat | 4 | 10 | 60-70 sec |
| 4 | Leg Extensions | 3 | 12 | 60-70 sec |
| 5 | Lying Leg Curls | 3 | 12 | 60-70 sec |
| 6 | Reverse Machine Flyes | 3 | 10 | 60-70 sec |
| 7 | Seated Bent-Over Rear Delt Raise | 3 | 10 | 60-70 sec |
| 6 day (rest) | ||||
| 7 day (rest) | ||||
| 8 day | ||||
| 1 | Reverse Crunch | 3 | 15 | 60-70 sec |
| 2 | Hanging Leg Raise | 3 | 15 | 60-70 sec |
| 3 | Dumbbell Bench Press | 3 | 12 | 60-70 sec |
| 4 | Dumbbell Flyes | 3 | 10 | 60-70 sec |
| 5 | Seated Triceps Press | 3 | 10 | 60-70 sec |
| 6 | Close-Grip Barbell Bench Press | 3 | 10 | 60-70 sec |
| 7 | Triceps Pushdown | 3 | 12 | 60-70 sec |
| 8 | Front Two-Dumbbell Raise | 3 | 10 | 60-70 sec |
| 9 | Standing Military Press | 3 | 10 | 60-70 sec |
| 9 day (rest) | ||||
| 10 day | ||||
| 1 | Cable Seated Crunch | 3 | 15 | 60-70 sec |
| 2 | Bent Over Barbell Row | 3 | 10 | 60-70 sec |
| 3 | Wide-Grip Lat Pulldown | 3 | 12 | 60-70 sec |
| 4 | Подтягивания широким хватом к груди | 3 | 10 | 60-70 sec |
| 5 | Seated Cable Rows | 3 | 12 | 60-70 sec |
| 6 | Barbell Curl | 3 | 10 | 60-70 sec |
| 7 | Preacher Curl | 3 | 10 | 60-70 sec |
| 8 | Power Partials | 3 | 10 | 60-70 sec |
| 9 | Upright Barbell Row | 3 | 10 | 60-70 sec |
| 10 | Barbell Shrug | 3 | 15 | 60-70 sec |
| 11 day (rest) | ||||
| 12 day | ||||
| 1 | Knee/Hip Raise On Parallel Bars | 3 | 10 | 60-70 sec |
| 2 | Bicycle Crunches | 3 | 60 sec | 60-70 sec |
| 3 | Barbell Full Squat | 4 | 10 | 60-70 sec |
| 4 | Leg Extensions | 3 | 12 | 60-70 sec |
| 5 | Lying Leg Curls | 3 | 12 | 60-70 sec |
| 6 | Reverse Machine Flyes | 3 | 10 | 60-70 sec |
| 7 | Seated Bent-Over Rear Delt Raise | 3 | 10 | 60-70 sec |
| 13 day (rest) | ||||
| 14 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
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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.
