Mass Gain » Three day split for ectomorphs
Experienced
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 | 4 | 8 | 102-120 sec |
| 2 | Dumbbell Bench Press | 3 | 7 | 102-120 sec |
| 3 | Dumbbell Shoulder Press | 3 | 7 | 102-120 sec |
| 4 | Power Partials | 3 | 8 | 102-120 sec |
| 5 | Barbell Curl | 3 | 8 | 60-70 sec |
| 6 | Dumbbell Alternate Bicep Curl | 3 | 8 | 77-90 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Snatch Deadlift | 5 | 7 | 128-150 sec |
| 2 | Bent Over Barbell Row | 3 | 7 | 102-120 sec |
| 3 | One-Arm Dumbbell Row | 3 | 7 | 102-120 sec |
| 4 | Weighted Bench Dip | 3 | 8 | 102-120 sec |
| 5 | Lying Close-Grip Barbell Triceps Extension Behind The Head | 3 | 7 | 102-120 sec |
| 6 | Crunches | 3 | 25 | 102-120 sec |
| 7 | Hanging Leg Raise | 3 | 25 | 102-120 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Barbell Full Squat | 5 | 8 | 204-240 sec |
| 2 | Leg Press | 3 | 9 | 153-180 sec |
| 3 | Barbell Deadlift | 4 | 8 | 128-150 sec |
| 4 | Lying Leg Curls | 3 | 10 | 153-180 sec |
| 5 | Standing Calf Raises | 3 | 10 | 77-90 sec |
| 6 | Seated Calf Raise | 3 | 10 | 77-90 sec |
| 7 | Dumbbell Side Bend | 3 | 25 | 153-180 sec |
| 6 day (rest) | ||||
| 7 day (rest) | ||||
| 8 day | ||||
| 1 | Barbell Bench Press - Medium Grip | 4 | 8 | 102-120 sec |
| 2 | Dumbbell Bench Press | 3 | 7 | 102-120 sec |
| 3 | Dumbbell Shoulder Press | 3 | 7 | 102-120 sec |
| 4 | Power Partials | 3 | 8 | 102-120 sec |
| 5 | Barbell Curl | 3 | 8 | 60-70 sec |
| 6 | Dumbbell Alternate Bicep Curl | 3 | 8 | 77-90 sec |
| 9 day (rest) | ||||
| 10 day | ||||
| 1 | Snatch Deadlift | 5 | 7 | 128-150 sec |
| 2 | Bent Over Barbell Row | 3 | 7 | 102-120 sec |
| 3 | One-Arm Dumbbell Row | 3 | 7 | 102-120 sec |
| 4 | Weighted Bench Dip | 3 | 8 | 102-120 sec |
| 5 | Lying Close-Grip Barbell Triceps Extension Behind The Head | 3 | 7 | 102-120 sec |
| 6 | Crunches | 3 | 25 | 102-120 sec |
| 7 | Hanging Leg Raise | 3 | 25 | 102-120 sec |
| 11 day (rest) | ||||
| 12 day | ||||
| 1 | Barbell Full Squat | 5 | 8 | 204-240 sec |
| 2 | Leg Press | 3 | 9 | 153-180 sec |
| 3 | Barbell Deadlift | 4 | 8 | 128-150 sec |
| 4 | Lying Leg Curls | 3 | 10 | 153-180 sec |
| 5 | Standing Calf Raises | 3 | 10 | 77-90 sec |
| 6 | Seated Calf Raise | 3 | 10 | 77-90 sec |
| 7 | Dumbbell Side Bend | 3 | 25 | 153-180 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
They picked up this program
Similar programs
Search for program
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.
