Mass Gain » MUSCLE MASS from Ostapenko
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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 | Barbell Bench Press - Medium Grip | 5 | 2-8 (+max) | 102-120 sec |
| 2 | Barbell Full Squat | 5 | 2-8 (+max) | 204-240 sec |
| 3 | Snatch Deadlift | 3 | 4-8 (+max) | 77-90 sec |
| 4 | Seated Calf Raise | 3 | 4-8 (+max) | 77-90 sec |
| 5 | Bent Over Barbell Row | 4 | 4-8 (+max) | 102-120 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Standing Calf Raises | 3 | 10 | 77-90 sec |
| 2 | Seated Calf Raise | 2 | 10 | 77-90 sec |
| 3 | Incline Dumbbell Press | 3 | 8 | 77-90 sec |
| 4 | Dumbbell Flyes | 2 | 10 | 77-90 sec |
| 5 | Lying Close-Grip Barbell Triceps Extension Behind The Head | 3 | 8 | 77-90 sec |
| 6 | Power Partials | 2 | 10 | 77-90 sec |
| 7 | Dips - Triceps Version | 3 | 10 | 102-120 sec |
| 8 | Dumbbell One-Arm Triceps Extension | 2 | 8 | 60-70 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Front Barbell Squat | 3 | 8 | 60-70 sec |
| 2 | Leg Extensions | 2 | 10 | 153-180 sec |
| 3 | Lying Leg Curls | 2 | 10 | 153-180 sec |
| 4 | Pullups | 3 | 10 | 128-150 sec |
| 5 | Dumbbell Shrug | 2 | 10 | 77-90 sec |
| 6 | Barbell Curl | 3 | 10 | 77-90 sec |
| 7 | Concentration Curls | 2 | 10 | 60-70 sec |
| 8 | Palms-Up Barbell Wrist Curl Over A Bench | 2 | 10 | 77-90 sec |
| 6 day (rest) | ||||
| 7 day (rest) | ||||
| 8 day | ||||
| 1 | Barbell Bench Press - Medium Grip | 5 | 2-8 (+max) | 102-120 sec |
| 2 | Barbell Full Squat | 5 | 2-8 (+max) | 204-240 sec |
| 3 | Snatch Deadlift | 3 | 4-8 (+max) | 77-90 sec |
| 4 | Seated Calf Raise | 3 | 4-8 (+max) | 77-90 sec |
| 5 | Bent Over Barbell Row | 4 | 4-8 (+max) | 102-120 sec |
| 9 day (rest) | ||||
| 10 day | ||||
| 1 | Standing Calf Raises | 3 | 10 | 77-90 sec |
| 2 | Seated Calf Raise | 2 | 10 | 77-90 sec |
| 3 | Incline Dumbbell Press | 3 | 8 | 77-90 sec |
| 4 | Dumbbell Flyes | 2 | 10 | 77-90 sec |
| 5 | Lying Close-Grip Barbell Triceps Extension Behind The Head | 3 | 8 | 77-90 sec |
| 6 | Power Partials | 2 | 10 | 77-90 sec |
| 7 | Dips - Triceps Version | 3 | 10 | 102-120 sec |
| 8 | Dumbbell One-Arm Triceps Extension | 2 | 8 | 60-70 sec |
| 11 day (rest) | ||||
| 12 day | ||||
| 1 | Front Barbell Squat | 3 | 8 | 60-70 sec |
| 2 | Leg Extensions | 2 | 10 | 153-180 sec |
| 3 | Lying Leg Curls | 2 | 10 | 153-180 sec |
| 4 | Pullups | 3 | 10 | 128-150 sec |
| 5 | Dumbbell Shrug | 2 | 10 | 77-90 sec |
| 6 | Barbell Curl | 3 | 10 | 77-90 sec |
| 7 | Concentration Curls | 2 | 10 | 60-70 sec |
| 8 | Palms-Up Barbell Wrist Curl Over A Bench | 2 | 10 | 77-90 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.
