Mass Gain » Knight
Experienced
Автор программы
The content of of the program
1 «Сила+Гипертрофия+Выносливость (8 тренировок по 12 упражнений)»
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) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day | ||||
| 1 | Pullups | 5 | 4-12 (+max) | 150 sec |
| 2 | One-Arm Dumbbell Row | 3 | 12-14 | 90 sec |
| 3 | Отжимания на одной руке с подставкой | 3-4 | 10-14 | 90 sec |
| 4 | Push-Ups With Feet Elevated (b) | 3-4 | 12-19 | 40-120 sec |
| 5 | Dumbbell Flyes (b) | 3-4 | 10-12 | 60 sec |
| 6 | Dumbbell One-Arm Triceps Extension (с) | 4 | 6-12 | 60 sec |
| 7 | Bench Dips (с) | 3-4 | 15-20 | 40-120 sec |
| 8 | Reverse Crunch | 1-2 | 25 | 60 sec |
| 2 day | ||||
| 1 | Stiff-Legged Dumbbell Deadlift (a) | 3-4 | 14-18 | 40 sec |
| 2 | Superman (a) | 3 | 15-20 | 40 sec |
| 3 | Приседания на одной ноге | 4-5 | 7-8 | 120 sec |
| 4 | Dumbbell Lunges (b) | 3-4 | 8-14 | 90 sec |
| 5 | Прыжки из приседа с отягощением (b) | 4 | 8-12 | 120 sec |
| 6 | Standing Dumbbell Calf Raise | 3-4 | 16-22 | 60 sec |
| 7 | Tuck Crunch (c) | 2-3 | 20 | 20 sec |
| 8 | Reverse Crunch (c) | 2-3 | 20 | 20 sec |
| 9 | Alternate Heel Touchers (c) | 2-3 | 20 | 20 sec |
| 10 | Toe Touchers (c) | 2-3 | 20 | 20 sec |
| 11 | Планка (c) | 2-3 | 80 sec-100 sec | 20 sec |
| 3 day (rest) | ||||
| 4 day | ||||
| 1 | Dumbbell One-Arm Shoulder Press | 4 | 8-12 (+max) | 60-80 sec |
| 2 | Front Two-Dumbbell Raise (a) | 4 | 6-12 | 60 sec |
| 3 | Power Partials (a) | 4 | 6-12 | 60 sec |
| 4 | Seated Bent-Over Rear Delt Raise (a) | 4 | 6-12 | 60 sec |
| 5 | Chin-Up | 7 | 5-10 (+max) | 40-120 sec |
| 6 | Concentration Curls | 4 | 6-12 | 60 sec |
| 7 | Palms-Up Dumbbell Wrist Curl Over A Bench | 4 | 6-12 | 40 sec |
| 8 | Crunches | 2-3 | 30 | 40 sec |
| 5 day | ||||
| 1 | Wide-Grip Rear Pull-Up | 7 | 5-10 (+max) | 40-120 sec |
| 2 | Cuban Press | 4 | 6-12 | 60 sec |
| 3 | Standing Dumbbell Upright Row (a) | 3-5 | 6-12 (+max) | 60-80 sec |
| 4 | Dumbbell Raise (a) | 3-5 | 6-12 (+max) | 60-80 sec |
| 5 | Dumbbell Shrug (a) | 3-4 | 12-18 | 60 sec |
| 6 | (b) | 3-4 | 9-12 | 15 sec |
| 7 | Isometric Neck Exercise - Front And Back (b) | 3-4 | 8-12 | 40 sec |
| 8 | Hanging Pike | 3-4 | 9-12 | 60 sec |
| 9 | Reverse Crunch | 1-2 | 25 | 60 sec |
| 6 day (rest) | ||||
| 7 day (rest) | ||||
| 8 day | ||||
| 1 | Подтягивания широким хватом к груди | 5 | 4-12 (+max) | 150 sec |
| 2 | One-Arm Dumbbell Row | 4-5 | 7-10 | 60 sec |
| 3 | Single-Arm Push-Up | 5-7 | 6-10 (+max) | 40-90 sec |
| 4 | Push-Up Wide (b) | 3-4 | 15-20 | 40-120 sec |
| 5 | Dumbbell Flyes (b) | 3-4 | 6-8 (+max) | 80 sec |
| 6 | Dumbbell Bench Press (b) | 3-4 | 6-8 (+max) | 80 sec |
| 7 | Bent-Arm Dumbbell Pullover | 3-5 | 6-12 (+max) | 60-80 sec |
| 8 | Lying Dumbbell Tricep Extension | 4 | 7-12 | 60 sec |
| 9 | Tricep Dumbbell Kickback | 4 | 7-12 | 60 sec |
| 10 | Crunches | 2-3 | 30 | 40 sec |
| 9 day | ||||
| 1 | Stiff-Legged Dumbbell Deadlift (a) | 3-4 | 10-12 | 40 sec |
| 2 | Dumbbell Side Bend (a) | 3-4 | 8-14 | 40 sec |
| 3 | Superman (a) | 3 | 20-25 | 40 sec |
| 4 | Iron Cross | 3-5 | 6-12 (+max) | 60-80 sec |
| 5 | Приседания на одной ноге | 3 | 9-10 (+max) | 120 sec |
| 6 | Dumbbell Step Ups | 3 | 8-14 | 120 sec |
| 7 | Прыжки из приседа с отягощением | 4 | 9-10 | 120 sec |
| 8 | Standing Dumbbell Calf Raise | 3-4 | 16-22 | 60 sec |
| 9 | Reverse Crunch (b) | 2-3 | 20 | 20 sec |
| 10 | Oblique Crunches - On The Floor (b) | 2-3 | 20 | 20 sec |
| 11 | Toe Touchers (b) | 2-3 | 20 | 20 sec |
| 12 | Tuck Crunch (b) | 2-3 | 20 | 20 sec |
| 10 day (rest) | ||||
| 11 day | ||||
| 1 | Handstand Push-Ups | 3-4 | 7-10 (+max) | 60-120 sec |
| 2 | Arnold Dumbbell Press | 3-4 | 8-12 (+max) | 60-80 sec |
| 3 | Seated Side Lateral Raise (b) | 4 | 6-12 | 60 sec |
| 4 | Front Dumbbell Raise (b) | 4 | 6-12 | 60 sec |
| 5 | Bent Over Dumbbell Rear Delt Raise With Head On Bench (b) | 4 | 6-12 | 60 sec |
| 6 | Dumbbell One-Arm Shoulder Press | 4 | 8-12 (+max) | 60-80 sec |
| 7 | 7 | 5-10 (+max) | 40-120 sec | |
| 8 | Dumbbell Alternate Bicep Curl | 4 | 8-12 | 60 sec |
| 9 | Palms-Down Dumbbell Wrist Curl Over A Bench | 4 | 6-12 | 40 sec |
| 10 | Tuck Crunch | 1-2 | 25 | 60 sec |
| 12 day | ||||
| 1 | Wide-Grip Rear Pull-Up | 7 | 5-10 (+max) | 40-120 sec |
| 2 | Cuban Press | 4 | 6-12 | 60 sec |
| 3 | Standing Dumbbell Upright Row (a) | 3-5 | 6-12 (+max) | 60-80 sec |
| 4 | Dumbbell Raise (a) | 3-5 | 6-12 (+max) | 60-80 sec |
| 5 | Dumbbell Shrug (a) | 4-5 | 8-10 (+max) | 80 sec |
| 6 | (b) | 3-4 | 9-12 | 15 sec |
| 7 | Isometric Neck Exercise - Front And Back (b) | 3-4 | 8-12 | 40 sec |
| 8 | Hanging Pike | 3-4 | 9-12 | 60 sec |
| 9 | Bicycle Crunches | 2-3 | 45 sec-60 sec | 60 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 48 workouts
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