Mass Gain » Program for training to increase muscle volume

Mass Gain » Program for training to increase muscle volume

Intermediate

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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
1Подтягивания широким хватом к груди 412-15 60-80 sec
2Barbell Bench Press - Medium Grip 412-15 60-80 sec
3Bent Over Barbell Row 312-15 60-70 sec
4Incline Dumbbell Press 312-15 60-70 sec
5One-Arm Dumbbell Row 312-15 60-70 sec
6One-Arm Flat Bench Dumbbell Flye 312-15 60-70 sec
7Incline Dumbbell Flyes 312-15 60-70 sec
2 day (rest)
3 day
1Barbell Full Squat 415-20 60-90 sec
2Barbell Deadlift 412-15 60-80 sec
3Leg Extensions 312-15 60-70 sec
4Lying Leg Curls 312-15 60-70 sec
5Seated Calf Raise 315-20 60-90 sec
6Standing Calf Raises 315-20 60-90 sec
4 day (rest)
5 day
1Standing Military Press 412-15 60-80 sec
2Upright Barbell Row 412-15 60-80 sec
3Barbell Curl 312-15 60-70 sec
4Close-Grip Barbell Bench Press 312-15 60-70 sec
5Alternate Hammer Curl 312-15 60-70 sec
6Standing Overhead Barbell Triceps Extension 312-15 60-70 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
48 min
4×12
Rest: 60 sec
very hard
3×15
Rest: 60 sec
heavy
3×15
Rest: 60 sec
heavy
3×15
Rest: 60 sec
heavy
3×15
Rest: 60 sec
heavy
3×15
Rest: 60 sec
heavy
> 6.36 T 951 scores 680 kcal
Workout #2
42 min
4×15
Rest: 60 sec
heavy
4×12
Rest: 60 sec
very hard
3×15
Rest: 60 sec
heavy
3×15
Rest: 60 sec
heavy
3×15
Rest: 60 sec
very hard
3×15
Rest: 60 sec
very hard
> 14.18 T 552 scores 400 kcal
Workout #3
41 min
4×12
Rest: 60 sec
very hard
4×12
Rest: 60 sec
very hard
3×15
Rest: 60 sec
heavy
3×15
Rest: 60 sec
heavy
3×15
Rest: 60 sec
heavy
> 5.87 T 675 scores 490 kcal

They picked up this program

Jan 16 16:24
Jan 15 20:05
Jan 13 10:35
Jan 7 19:01
Jan 6 23:01
Jan 22 14:44
Jan 4 23:01
Jan 19 19:14
Jan 21 22:06
Jan 20 23:00
Jan 18 23:02
Jan 20 20:01
Jan 18 13:58
Jan 20 15:17
Jan 18 23:00
Jan 17 10:23

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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
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