Mass Gain » For beginners: barbell, dumbbell, full body + split

Mass Gain » For beginners: barbell, dumbbell, full body + split

Beginner

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Автор программы

The content of of the program

1 «12 тренировок»

Duration in days: 23 Amount of training days: 12 Rest days: 11
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
1Dumbbell Squat 38-12 60-75 sec
2Stiff-Legged Dumbbell Deadlift 38-12 60-75 sec
3Seated Cable Rows 38-12 60-75 sec
4Dumbbell Bench Press 38-12 60-75 sec
5Incline Dumbbell Flyes 38-12 60-75 sec
6Dumbbell Bicep Curl 38-12 60-75 sec
7Triceps Pushdown 38-12 60-75 sec
8Crunches 2-315 40-55 sec
2 day (rest)
3 day
1Barbell Bench Press - Medium Grip 39-12 60-75 sec
2Butterfly 39-12 60-75 sec
3Barbell Full Squat 39-12 60-75 sec
4Lying Leg Curls 39-12 60-75 sec
5Tricep Dumbbell Kickback 39-12 60-75 sec
6Triceps Pushdown 39-12 60-75 sec
7Crunches 2-315 40-55 sec
4 day (rest)
5 day
1Clean Deadlift 39-12 60-75 sec
2Seated Cable Rows 39-12 60-75 sec
3Standing Military Press 39-12 60-75 sec
4Power Partials 39-12 60-75 sec
5Barbell Curl 39-12 60-75 sec
6Standing One-Arm Cable Curl 39-12 60-75 sec
7Hyperextensions (Back Extensions) 2-315 40-55 sec
6 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

Workout #1
53 min
3×10
Rest: 65 sec
heavy
3×10
Rest: 65 sec
heavy
3×10
Rest: 65 sec
heavy
3×10
Rest: 65 sec
heavy
3×10
Rest: 65 sec
heavy
3×10
Rest: 65 sec
heavy
3×10
Rest: 65 sec
heavy
3×15
Rest: 55 sec
very hard
> 4.86 T 696 scores 500 kcal
Workout #2
46 min
3×9
Rest: 65 sec
heavy
3×9
Rest: 65 sec
heavy
3×9
Rest: 65 sec
heavy
3×9
Rest: 65 sec
heavy
3×9
Rest: 65 sec
heavy
3×9
Rest: 65 sec
heavy
3×15
Rest: 55 sec
very hard
> 5.98 T 525 scores 380 kcal
Workout #3
46 min
3×9
Rest: 65 sec
heavy
3×9
Rest: 65 sec
heavy
3×9
Rest: 65 sec
heavy
3×9
Rest: 65 sec
heavy
3×9
Rest: 65 sec
heavy
3×9
Rest: 65 sec
heavy
3×15
Rest: 55 sec
very hard
> 4.52 T 632 scores 450 kcal

They picked up this program

Jan 22 13:58
Jan 5 18:01
Jan 21 00:15
Jan 8 23:00
Jan 20 21:28
Jan 8 17:30
Jan 6 00:54
Jan 15 20:46
Jan 15 19:39
Jan 5 14:49
Jan 2 23:00
Jan 18 16:18
Jan 1 23:00
Jan 10 15:56
Jan 1 17:23
Dec 30 23:00
Jan 14 09:50
Jan 12 21:14
Dec 28 00:10

Установи приложение AtletIQ,
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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