Mass Gain » Масса

Experienced
Allowed access by status
Сергей

Автор программы

Сергей

The content of of the program

1 «20 тренировок»

Duration in days: 45 Amount of training days: 20 Rest days: 25
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 Bench Press - Medium Grip 0 sec
2Incline Dumbbell Press 0 sec
3Dumbbell Flyes 0 sec
4Barbell Curl 0 sec
5Alternate Hammer Curl 0 sec
6Reverse Barbell Curl 0 sec
2 day (rest)
3 day
1Bent Over Barbell Row 0 sec
2Wide-Grip Lat Pulldown 0 sec
3Seated Cable Rows 0 sec
4Dumbbell Shrug 0 sec
5Close-Grip Barbell Bench Press 0 sec
6Triceps Pushdown 0 sec
7Seated Triceps Press 0 sec
4 day (rest)
5 day
1Leg Extensions 0 sec
2Lying Leg Curls 0 sec
3Standing Calf Raises 0 sec
4Standing Military Press 0 sec
5Power Partials 0 sec
6Front Two-Dumbbell Raise 0 sec
7Upright Barbell Row 0 sec
6 day (rest)
7 day (rest)
8 day
1Barbell Bench Press - Medium Grip 0 sec
2Incline Dumbbell Press 0 sec
3Dumbbell Flyes 0 sec
4Barbell Curl 0 sec
5Alternate Hammer Curl 0 sec
6Reverse Barbell Curl 0 sec
9 day (rest)
10 day
1Bent Over Barbell Row 0 sec
2Wide-Grip Lat Pulldown 0 sec
3Seated Cable Rows 0 sec
4Dumbbell Shrug 0 sec
5Close-Grip Barbell Bench Press 0 sec
6Triceps Pushdown 0 sec
7Seated Triceps Press 0 sec
11 day (rest)
12 day
1Leg Extensions 0 sec
2Lying Leg Curls 0 sec
3Standing Calf Raises 0 sec
4Standing Military Press 0 sec
5Power Partials 0 sec
6Front Two-Dumbbell Raise 0 sec
7Upright Barbell Row 0 sec
13 day (rest)
14 day (rest)
15 day
1Barbell Bench Press - Medium Grip 0 sec
2Incline Dumbbell Press 0 sec
3Dumbbell Flyes 0 sec
4Barbell Curl 0 sec
5Alternate Hammer Curl 0 sec
6Reverse Barbell Curl 0 sec
16 day (rest)
17 day
1Bent Over Barbell Row 0 sec
2Wide-Grip Lat Pulldown 0 sec
3Seated Cable Rows 0 sec
4Dumbbell Shrug 0 sec
5Close-Grip Barbell Bench Press 0 sec
6Triceps Pushdown 0 sec
7Seated Triceps Press 0 sec
18 day (rest)
19 day
1Leg Extensions 0 sec
2Lying Leg Curls 0 sec
3Standing Calf Raises 0 sec
4Standing Military Press 0 sec
5Power Partials 0 sec
6Front Two-Dumbbell Raise 0 sec
7Upright Barbell Row 0 sec
20 day (rest)
21 day (rest)
22 day
1Barbell Bench Press - Medium Grip 0 sec
2Incline Dumbbell Press 0 sec
3Dumbbell Flyes 0 sec
4Barbell Curl 0 sec
5Alternate Hammer Curl 0 sec
6Reverse Barbell Curl 0 sec
23 day (rest)
24 day
1Bent Over Barbell Row 0 sec
2Wide-Grip Lat Pulldown 0 sec
3Seated Cable Rows 0 sec
4Dumbbell Shrug 0 sec
5Close-Grip Barbell Bench Press 0 sec
6Triceps Pushdown 0 sec
7Seated Triceps Press 0 sec
25 day (rest)
26 day
1Leg Extensions 0 sec
2Lying Leg Curls 0 sec
3Standing Calf Raises 0 sec
4Standing Military Press 0 sec
5Power Partials 0 sec
6Front Two-Dumbbell Raise 0 sec
7Upright Barbell Row 0 sec
27 day (rest)
28 day (rest)
29 day
1Barbell Bench Press - Medium Grip 0 sec
2Incline Dumbbell Press 0 sec
3Dumbbell Flyes 0 sec
4Barbell Curl 0 sec
5Alternate Hammer Curl 0 sec
6Reverse Barbell Curl 0 sec
30 day (rest)
31 day
1Bent Over Barbell Row 0 sec
2Wide-Grip Lat Pulldown 0 sec
3Seated Cable Rows 0 sec
4Dumbbell Shrug 0 sec
5Close-Grip Barbell Bench Press 0 sec
6Triceps Pushdown 0 sec
7Seated Triceps Press 0 sec
32 day (rest)
33 day
1Leg Extensions 0 sec
2Lying Leg Curls 0 sec
3Standing Calf Raises 0 sec
4Standing Military Press 0 sec
5Power Partials 0 sec
6Front Two-Dumbbell Raise 0 sec
7Upright Barbell Row 0 sec
34 day (rest)
35 day (rest)
36 day
1Barbell Bench Press - Medium Grip 0 sec
2Incline Dumbbell Press 0 sec
3Dumbbell Flyes 0 sec
4Barbell Curl 0 sec
5Alternate Hammer Curl 0 sec
6Reverse Barbell Curl 0 sec
37 day (rest)
38 day
1Bent Over Barbell Row 0 sec
2Wide-Grip Lat Pulldown 0 sec
3Seated Cable Rows 0 sec
4Dumbbell Shrug 0 sec
5Close-Grip Barbell Bench Press 0 sec
6Triceps Pushdown 0 sec
7Seated Triceps Press 0 sec
39 day (rest)
40 day
1Leg Extensions 0 sec
2Lying Leg Curls 0 sec
3Standing Calf Raises 0 sec
4Standing Military Press 0 sec
5Power Partials 0 sec
6Front Two-Dumbbell Raise 0 sec
7Upright Barbell Row 0 sec
41 day (rest)
42 day (rest)
43 day
1Barbell Bench Press - Medium Grip 0 sec
2Incline Dumbbell Press 0 sec
3Dumbbell Flyes 0 sec
4Barbell Curl 0 sec
5Alternate Hammer Curl 0 sec
6Reverse Barbell Curl 0 sec
44 day (rest)
45 day
1Bent Over Barbell Row 0 sec
2Wide-Grip Lat Pulldown 0 sec
3Seated Cable Rows 0 sec
4Dumbbell Shrug 0 sec
5Close-Grip Barbell Bench Press 0 sec
6Triceps Pushdown 0 sec
7Seated Triceps Press 0 sec

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 20 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

Serik
Serik
Feb 7 20:12
Андрей
Андрей
Apr 10 13:41
Вадим
Вадим
Dec 22 18:27
TT
TT
Jan 24 17:59
Владимир
Владимир
Jul 6 05:16
Роман
Роман
Apr 6 20:15
Максим
Максим
Apr 9 16:37
Игорь
Игорь
Jul 5 01:46
Дмитрий
Дмитрий
Jul 30 01:53
Vadim
Vadim
Oct 28 19:53
Артур
Артур
Aug 19 19:06
Orhan
Orhan
Jun 19 16:01
Андрей
Андрей
Nov 16 16:56
Антон
Антон
Sep 3 19:40
Kuat
Kuat
Dec 24 17:12
Sergey
Sergey
Jan 25 10:01
Влад
Влад
Nov 10 20:49
Max Antonov
Max Antonov
Sep 29 23:14
Анастасия
Анастасия
Sep 5 09:52
AleksLee
AleksLee
Feb 3 21:13
Allowed access by status

Similar programs

Search for program


Mobile Assistant

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