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Mass Gain » Knight

Intermediate

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Автор программы

The content of of the program

1 «Сила+Гипертрофия+Выносливость (8 тренировок по 12 упражнений)»

Duration in days: 82 Amount of training days: 48 Rest days: 34
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
1Pullups 54-12 (+max) 150 sec
2One-Arm Dumbbell Row 312-14 90 sec
3Отжимания на одной руке с подставкой 3-410-14 90 sec
4Push-Ups With Feet Elevated (b)3-412-19 40-120 sec
5Dumbbell Flyes (b)3-410-12 60 sec
6Dumbbell One-Arm Triceps Extension (с)46-12 60 sec
7Bench Dips (с)3-415-20 40-120 sec
8Reverse Crunch 1-225 60 sec
2 day
1Stiff-Legged Dumbbell Deadlift (a)3-414-18 40 sec
2Superman (a)315-20 40 sec
3Приседания на одной ноге 4-57-8 120 sec
4Dumbbell Lunges (b)3-48-14 90 sec
5Прыжки из приседа с отягощением (b)48-12 120 sec
6Standing Dumbbell Calf Raise 3-416-22 60 sec
7Tuck Crunch (c)2-320 20 sec
8Reverse Crunch (c)2-320 20 sec
9Alternate Heel Touchers (c)2-320 20 sec
10Toe Touchers (c)2-320 20 sec
11Планка (c)2-380 sec-100 sec 20 sec
3 day (rest)
4 day
1Dumbbell One-Arm Shoulder Press 48-12 (+max) 60-80 sec
2Front Two-Dumbbell Raise (a)46-12 60 sec
3Power Partials (a)46-12 60 sec
4Seated Bent-Over Rear Delt Raise (a)46-12 60 sec
5Chin-Up 75-10 (+max) 40-120 sec
6Concentration Curls 46-12 60 sec
7Palms-Up Dumbbell Wrist Curl Over A Bench 46-12 40 sec
8Crunches 2-330 40 sec
5 day
1Wide-Grip Rear Pull-Up 75-10 (+max) 40-120 sec
2Cuban Press 46-12 60 sec
3Standing Dumbbell Upright Row (a)3-56-12 (+max) 60-80 sec
4Dumbbell Raise (a)3-56-12 (+max) 60-80 sec
5Dumbbell Shrug (a)3-412-18 60 sec
6 (b)3-49-12 15 sec
7Isometric Neck Exercise - Front And Back (b)3-48-12 40 sec
8Hanging Pike 3-49-12 60 sec
9Reverse Crunch 1-225 60 sec
6 day (rest)
7 day (rest)
8 day
1Подтягивания широким хватом к груди 54-12 (+max) 150 sec
2One-Arm Dumbbell Row 4-57-10 60 sec
3Single-Arm Push-Up 5-76-10 (+max) 40-90 sec
4Push-Up Wide (b)3-415-20 40-120 sec
5Dumbbell Flyes (b)3-46-8 (+max) 80 sec
6Dumbbell Bench Press (b)3-46-8 (+max) 80 sec
7Bent-Arm Dumbbell Pullover 3-56-12 (+max) 60-80 sec
8Lying Dumbbell Tricep Extension 47-12 60 sec
9Tricep Dumbbell Kickback 47-12 60 sec
10Crunches 2-330 40 sec
9 day
1Stiff-Legged Dumbbell Deadlift (a)3-410-12 40 sec
2Dumbbell Side Bend (a)3-48-14 40 sec
3Superman (a)320-25 40 sec
4Iron Cross 3-56-12 (+max) 60-80 sec
5Приседания на одной ноге 39-10 (+max) 120 sec
6Dumbbell Step Ups 38-14 120 sec
7Прыжки из приседа с отягощением 49-10 120 sec
8Standing Dumbbell Calf Raise 3-416-22 60 sec
9Reverse Crunch (b)2-320 20 sec
10Oblique Crunches - On The Floor (b)2-320 20 sec
11Toe Touchers (b)2-320 20 sec
12Tuck Crunch (b)2-320 20 sec
10 day (rest)
11 day
1Handstand Push-Ups 3-47-10 (+max) 60-120 sec
2Arnold Dumbbell Press 3-48-12 (+max) 60-80 sec
3Seated Side Lateral Raise (b)46-12 60 sec
4Front Dumbbell Raise (b)46-12 60 sec
5Bent Over Dumbbell Rear Delt Raise With Head On Bench (b)46-12 60 sec
6Dumbbell One-Arm Shoulder Press 48-12 (+max) 60-80 sec
7 75-10 (+max) 40-120 sec
8Dumbbell Alternate Bicep Curl 48-12 60 sec
9Palms-Down Dumbbell Wrist Curl Over A Bench 46-12 40 sec
10Tuck Crunch 1-225 60 sec
12 day
1Wide-Grip Rear Pull-Up 75-10 (+max) 40-120 sec
2Cuban Press 46-12 60 sec
3Standing Dumbbell Upright Row (a)3-56-12 (+max) 60-80 sec
4Dumbbell Raise (a)3-56-12 (+max) 60-80 sec
5Dumbbell Shrug (a)4-58-10 (+max) 80 sec
6 (b)3-49-12 15 sec
7Isometric Neck Exercise - Front And Back (b)3-48-12 40 sec
8Hanging Pike 3-49-12 60 sec
9Bicycle Crunches 2-345 sec-60 sec 60 sec
13 day (rest)
14 day (rest)
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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 48 workouts

Workout #1
63 min
1×8 max
Rest: 150 sec
to failure
1×6
Rest: 150 sec
heavy
2×5
Rest: 150 sec
moderate
1×4
Rest: 150 sec
moderate
3×12
Tempo:
2/0/X/1
Rest:
90 sec
very hard
4×12
Tempo:
2/0/2/1
Rest:
40 sec
moderate
3×12
Tempo:
2/0/2/0
Rest:
60 sec
very hard
4×12
Rest: 60 sec
heavy
4×15
Tempo:
2/0/1/1
Rest:
40 sec
heavy
1×25
Tempo:
2/0/1/1
Rest:
60 sec
to failure
> 1.79 T 1116 scores 800 kcal
Workout #2
69 min
3×14
Tempo:
2/0/2/1
Rest:
40 sec
very hard
3×15
Tempo:
1/0/1/2
Rest:
40 sec
heavy
4×8
Rest: 120 sec
very hard
3×12
Rest: 90 sec
very hard
3×20
Tempo:
2/0/1/2
Rest:
60 sec
heavy
2×20
Tempo:
1/0/1/2
Rest:
20 sec
to failure
2×20
Tempo:
1/0/1/2
Rest:
20 sec
to failure
2×20
Tempo:
1/0/1/2
Rest:
20 sec
to failure
2×15
Tempo:
1/0/1/2
Rest:
20 sec
to failure
2×80 sec
Rest: 20 sec
very hard
> 3.77 T 1107 scores 800 kcal
Workout #3
61 min
4×12
Tempo:
2/0/2/0
Rest:
60 sec
very hard
4×12
Tempo:
2/0/1/2
Rest:
60 sec
heavy
4×12
Tempo:
2/0/1/2
Rest:
60 sec
heavy
4×12
Tempo:
2/0/1/2
Rest:
60 sec
heavy
1×5
Rest: 40 sec
moderate
1×6
Rest: 50 sec
moderate
1×7
Rest: 80 sec
heavy
1×10 max
Rest: 120 sec
to failure
1×8
Rest: 90 sec
very hard
1×7
Rest: 80 sec
heavy
1×5
Rest: 40 sec
moderate
4×12
Tempo:
2/0/1/0
Rest:
60 sec
heavy
2×30
Rest: 40 sec
to failure
> 3.7 T 1457 scores 1050 kcal

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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Mass Gain
Intermediate
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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