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Mass Gain » Mass Gain: full body

Intermediate

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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
1Barbell Full Squat 2-36-12 75-85 sec
2Reverse Grip Bent-Over Rows 38-12 60-80 sec
3Leverage Incline Chest Press 2-36-12 75-85 sec
4Incline Dumbbell Flyes 38-12 60-80 sec
5Close-Grip Front Lat Pulldown 38-12 60-80 sec
6Dumbbell Shoulder Press 38-12 60-80 sec
7Alternate Hammer Curl (a)38-12 60-80 sec
8Lying Close-Grip Barbell Triceps Extension Behind The Head (a)38-12 60-80 sec
9Crunches 315 50 sec
10Hyperextensions (Back Extensions) 315 50 sec
2 day (rest)
3 day
1Leg Press 2-36-12 75-85 sec
2Leg Extensions 38-12 60-80 sec
3Barbell Bench Press - Medium Grip 2-36-12 75-85 sec
4Wide-Grip Rear Pull-Up 38-12 60-80 sec
5Seated Cable Rows 38-12 60-80 sec
6Machine Shoulder (Military) Press 38-12 60-80 sec
7Power Partials 38-12 60-80 sec
8Standing Biceps Cable Curl (a)38-12 60-80 sec
9Triceps Pushdown (a)38-12 60-80 sec
10Seated Calf Raise 3Max 50 sec
4 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
69 min
3×6
Rest: 80 sec
heavy
3×8
Rest: 75 sec
heavy
3×6
Rest: 80 sec
heavy
3×8
Rest: 75 sec
heavy
3×8
Rest: 75 sec
heavy
3×8
Rest: 75 sec
heavy
3×8
Rest: 75 sec
heavy
3×15
Rest: 50 sec
very hard
3×15
Rest: 50 sec
very hard
> 5.26 T 996 scores 720 kcal
Workout #2
70 min
3×6
Rest: 80 sec
heavy
3×8
Rest: 75 sec
heavy
3×6
Rest: 80 sec
heavy
3×8
Rest: 75 sec
heavy
3×8
Rest: 75 sec
heavy
3×8
Rest: 75 sec
heavy
3×8
Rest: 75 sec
heavy
3×8
Rest: 75 sec
heavy
3×8
Rest: 75 sec
heavy
3×10 max
Rest: 50 sec
to failure
> 9.91 T 968 scores 700 kcal
Workout #3
64 min
3×8
Rest: 75 sec
heavy
3×10
Rest: 60 sec
heavy
3×8
Rest: 75 sec
heavy
3×10
Rest: 60 sec
heavy
3×10
Rest: 60 sec
heavy
3×10
Rest: 60 sec
heavy
3×10
Rest: 60 sec
heavy
3×15
Rest: 50 sec
very hard
3×15
Rest: 50 sec
very hard
> 6.45 T 1020 scores 730 kcal

They picked up this program

Aug 28 17:28
Jun 11 17:20
Oct 19 18:06
Oct 14 16:49
Sep 16 14:44
Sep 24 09:43
Jan 30 03:02
Sep 16 15:49
Sep 24 16:53
Oct 20 14:59
Dec 26 08:19
Oct 20 07:16
Jul 16 18:51
Sep 9 09:58
Sep 18 21:06
Oct 18 22:04
Oct 20 16:14
Oct 19 20:07
Oct 16 13:11

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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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