Gain Strength » Strength Development — 3 days per week

Gain Strength » Strength Development — 3 days per week

Intermediate

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Автор программы

The content of of the program

1 «15 тренировок»

Duration in days: 29 Amount of training days: 15 Rest days: 14
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 Bench Press - Medium Grip 82-10 60 sec
2Bent Over Barbell Row 66-15 70 sec
3Crunches 3Max 60 sec
2 day (rest)
3 day
1Clean Deadlift 82-10 60 sec
2Barbell Curl 66-15 70 sec
3Standing Military Press 48-15 60-75 sec
4 day (rest)
5 day
1Barbell Full Squat 82-10 60 sec
2Seated Calf Raise 410-20 60 sec
3Pullups 3Max 60 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 15 workouts

Workout #1
29 min
8×10
Rest: 60 sec
heavy
6×15
Rest: 70 sec
heavy
3×15 max
Rest: 60 sec
to failure
> 7.51 T 630 scores 450 kcal
Workout #2
31 min
8×10
Rest: 60 sec
heavy
6×15
Rest: 70 sec
heavy
4×15
Rest: 70 sec
heavy
> 7.86 T 706 scores 510 kcal
Workout #3
26 min
8×10
Rest: 60 sec
heavy
4×15
Rest: 60 sec
very hard
3×15 max
Rest: 60 sec
to failure
> 7.66 T 540 scores 390 kcal

They picked up this program

Jan 20 15:52
Jan 20 20:17
Jan 18 18:41
Jan 16 10:39
Jan 20 14:10
Jan 21 10:19
Jan 12 23:10
Jan 12 23:02
Jan 18 23:53
Jan 11 23:10
Jan 11 23:03
Jan 11 23:02
Jan 11 23:02
Jan 11 23:00
Jan 11 23:00
Jan 11 23:00
Jan 11 19:24
Jan 15 20:46
Jan 19 17:54
Jan 10 23:02

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чтобы тренироваться по этой программе

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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