Mass Gain » Облегченная программа на массу

Mass Gain » Облегченная программа на массу

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Автор программы

The content of of the program

1 « тренировок»

Duration in days: 26 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)SetsReps Rest between sets
1 day
1Barbell Full Squat 0 sec
2Standing Calf Raises 0 sec
3Crunches 0 sec
4Reverse Crunch 0 sec
2 day (rest)
3 day
1Clean Deadlift 0 sec
2Pullups 0 sec
3Hanging Leg Raise 0 sec
4Dumbbell Side Bend 0 sec
4 day (rest)
5 day
1Barbell Bench Press - Medium Grip 0 sec
2Dips - Triceps Version 0 sec
3Standing Barbell Press Behind Neck 0 sec
4Crunches 0 sec
5Flat Bench Lying Leg Raise 0 sec
6 day (rest)
7 day (rest)
8 day
1Barbell Full Squat 0 sec
2Standing Calf Raises 0 sec
3Crunches 0 sec
4Reverse Crunch 0 sec
9 day (rest)
10 day
1Clean Deadlift 0 sec
2Pullups 0 sec
3Hanging Leg Raise 0 sec
4Dumbbell Side Bend 0 sec
11 day (rest)
12 day
1Barbell Bench Press - Medium Grip 0 sec
2Dips - Triceps Version 0 sec
3Standing Barbell Press Behind Neck 0 sec
4Crunches 0 sec
5Flat Bench Lying Leg Raise 0 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

Workout #1
2 min
scores 0 kcal
Workout #2
2 min
scores 0 kcal
Workout #3
2 min
scores 0 kcal

They picked up this program

May 12 12:07
Mar 5 20:34
Jun 11 09:57
Jul 6 23:48
Mar 26 15:55
Jun 19 22:17
Jul 6 17:31
Jun 1 04:13
Jan 16 16:10
May 26 18:45
Dec 5 09:25
Nov 5 16:10
Dec 25 13:18
Nov 2 19:36
Jan 15 19:54
Nov 28 09:23
Dec 21 00:07
Nov 14 10:59
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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