Требуется уровень 
«Amateur 8»
Mass Gain » Second step

Second step

4.82 / 76 votes

Take control of the muscle growth mechanism with a two-step training plan for a beginner bodybuilder


Beginner
47 days
24 workouts
50 minutes
Goal Mass Gain
Gender
Difficulty Beginner
Workouts 24
Author Южаков Антон
Workout place Gym
Program's exercises: 11 (Beginner, Intermediate)
Workout weeks AXBXCX, AXBXCXAXXBXCXX
Periodisation schemes 6 simple
Concentrate your efforts on recruiting mass, performing a classical basic program with the inclusion of specialized isolation exercises. The three-day schedule of training of various intensity is a guarantee of success in the matter of pumping impressive muscles.

23 athletes have chosen this routine to train

Start your training from 21 Jul 2017 and achieve results in 24 workouts!

Goals:

  • Gain muscle mass
  • Significantly develop strength
  • Improve overall health
  • Speed up metabolism
  • Improve mental health
  • Overcome yourself and develop willpower

What do you get:

  • Personalized training program
  • Mobile assistant
  • PDF with workout plan
  • Free program updates
  • Adjustment of working weights for you
  • Motivation and support of the fitness community «AtletIQ»

What will be required:

  • Equipment: dumbbells, barbells, gym machines
  • Desire to follow a training program
  • Regular meals and sufficient time for sleep
  • No additional physical activity (sometimes)

Level «Amateur 8» is required or you can pay 130 points / what is it?
Allowed for status «VIP»

Why training with AtletIQ is more effective?

The secret of effectiveness lies in the variability of the training regime and the variable intensity of training.
All workouts are interrelated
A diverse and interesting training of different intensity.
Online training diary
Remembers your working weight in all exercises.
Smart load adjustment
The system of adjusting the load to your capabilities.
Work/Rest timer
Every second counts!

How to train on this program?

The super-convenient application «AtletIQ» leads you through your workout and step by step gives precise instructions for doing the exercises.

Install AtletIQ app
Install iOS fitness app AtletIQ
Install Android bodybuilding app AtletIQ




Level «Amateur 8» is required or you can pay 130 points / what is it?
Allowed for status «VIP»

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Two-day training mode is an excellent alternative to the classic power split. The mechanism of working capacity of the proposed two-day program is based on a low frequency of muscular loadability, which ensures full recovery of injured fibers and, as a consequence, moderately productive muscle growth.
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Maintenance
Using advanced systems while combining several targeted training regimes can only be used only advanced athletes. Before any kind of attempt to find a universal training program, is important that beginner athletes earn a functional base, clearly adhering to a specialized set of recommendations for beginners.
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Your previous training methodology will seem like amateur fitness in comparison with a high-intensity program of cyclic loads. You literally feel how the muscle fibers are "torn" - this is the only way to gain mass.
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The four-day split for mass recruitment is preferred by athletes who want to bring the training to a new qualitative level. The basis of the complex is the principle of alternating loadability of each muscle group only once a week. For each large muscular group, namely, the chest, back and legs, the program separately identifies a training day, where all attention and effort will be focused only on them.
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It's a multidirectional training complex, developed on the basis of the best techniques from eminent professionals. Become strong and grow muscle volumes - do your personal feat with the training complex "Hercules".
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