Mass Gain » Training program with dumbbells and a barbell at home double mesocycle

Mass Gain » Training program with dumbbells and a barbell at home double mesocycle

Intermediate

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
1Barbell Bench Press - Medium Grip 54-6 70-100 sec
2Bent Over Barbell Row 54-6 70-100 sec
3Dumbbell Flyes 38-12 70-90 sec
4Разведение рук с гантелями в стороны в наклоне 38-12 70-90 sec
5Crunches 415-20 (+max) 90 sec
6Pushups 415-20 (+max) 90 sec
2 day (rest)
3 day
1Barbell Full Squat 54-6 70-100 sec
2Barbell Curl 38-12 70-90 sec
3Tricep Dumbbell Kickback 38-12 70-90 sec
4Standing Barbell Calf Raise 38-12 70-90 sec
5Crunches 415-20 (+max) 90 sec
6Pullups 415-20 (+max) 90 sec
4 day (rest)
5 day
1Clean Deadlift 54-6 70-100 sec
2Standing Military Press 54-6 70-100 sec
3Power Partials 38-12 70-90 sec
4Dumbbell Shrug 38-12 70-90 sec
5Crunches 415-20 (+max) 90 sec
6Pushups 415-20 (+max) 90 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
58 min
5×4
Rest: 100 sec
heavy
5×4
Rest: 100 sec
heavy
3×8
Rest: 80 sec
very hard
4×20 max
Rest: 90 sec
to failure
4×20 max
Rest: 90 sec
to failure
> 2.71 T 865 scores 620 kcal
Workout #2
53 min
5×4
Rest: 100 sec
heavy
3×8
Rest: 80 sec
very hard
3×8
Rest: 80 sec
very hard
3×8
Rest: 80 sec
very hard
4×20 max
Rest: 90 sec
to failure
4×20 max
Rest: 90 sec
to failure
> 4.18 T 726 scores 520 kcal
Workout #3
58 min
5×4
Rest: 100 sec
heavy
5×4
Rest: 100 sec
heavy
3×8
Rest: 80 sec
very hard
3×8
Rest: 80 sec
very hard
4×20 max
Rest: 90 sec
to failure
4×20 max
Rest: 90 sec
to failure
> 3 T 877 scores 630 kcal

2 «20 тренировок»

Duration in days: 26 Amount of training days: 20 Rest days: 6
Table scrolls horizontally
#Exercise (superset)SetsReps Rest between sets
1 day
1Standing Military Press 48-12 80-90 sec
2Dumbbell Shoulder Press 48-12 80-90 sec
3Front Two-Dumbbell Raise 38-10 80-90 sec
4Power Partials 56-10 80-90 sec
5Разведение рук с гантелями в стороны в наклоне 310-15 80-90 sec
2 day
1Подтягивания широким хватом к груди 56-10 80-90 sec
2One-Arm Dumbbell Row 310-15 80-90 sec
3Clean Deadlift 46-10 80-90 sec
4Dumbbell Shrug 48-12 80-90 sec
3 day
1Barbell Bench Press - Medium Grip 48-12 80-90 sec
2Incline Dumbbell Press 46-10 80-90 sec
3Decline Dumbbell Bench Press 38-10 80-90 sec
4Dumbbell Flyes 48-12 80-90 sec
5Dips - Triceps Version 415-20 (+max) 90 sec
6Standing Bent-Over Two-Arm Dumbbell Triceps Extension 310-15 80-90 sec
7Dumbbell One-Arm Triceps Extension 38-10 80-90 sec
8Lying Close-Grip Barbell Triceps Extension Behind The Head 48-12 80-90 sec
4 day
1Barbell Curl 48-12 80-90 sec
2Preacher Curl 48-12 80-90 sec
3Hammer Curls 46-10 80-90 sec
4Concentration Curls 38-10 80-90 sec
5Reverse Barbell Curl 38-10 80-90 sec
5 day
1Dumbbell Lunges 48-12 80-90 sec
2Barbell Full Squat 46-10 80-90 sec
3Barbell Deadlift 46-10 80-90 sec
4Standing Barbell Calf Raise 48-12 80-90 sec
6 day (rest)
7 day (rest)

Training intensity for each exercise ( what is it ?)

Example 3 of 20 workouts

Workout #1
44 min
4×8
Rest: 80 sec
heavy
4×8
Rest: 80 sec
heavy
3×8
Rest: 90 sec
very hard
5×10
Rest: 90 sec
very hard
> 2.15 T 722 scores 520 kcal
Workout #2
36 min
3×10
Rest: 80 sec
heavy
4×6
Rest: 80 sec
heavy
4×8
Rest: 80 sec
heavy
> 3.18 T 644 scores 460 kcal
Workout #3
68 min
4×8
Rest: 80 sec
heavy
4×6
Rest: 80 sec
heavy
3×8
Rest: 90 sec
very hard
4×8
Rest: 80 sec
heavy
4×20 max
Rest: 90 sec
to failure
3×8
Rest: 90 sec
very hard
> 4.44 T 1034 scores 740 kcal

They picked up this program

Jan 21 08:03

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Similar programs

Search for program

Verified!
Maintenance
This program is for beginners. A moderate combination of exercises with free weights and in simulators will quickly adapt to physical stress without exposing the body to overload.
Beginner
12
Verified!
Mass Gain
Don't like "schooly" approach to training? Then go on your own, taking with you a training plan from AtletIQ. Only take a chance to go against the rules and you will see how many advantages of training alone there are - complete freedom of maneuvers and absolute concentration at work will give you an unprecedented start to muscle hypertrophy.
Intermediate
12
Verified!
Gain Strength
From the traditional "pumping" to brutally hard work, from the usual bodybuilding techniques to hard power training - the champion of iron sport must be a universal. AtletIQ offers you an integrated program of "new periodization", which will add to you the volumes and at the same time will endow you with incredible (for a regular athlete) strength.
Intermediate
18
Verified!
Mass Gain
Fullbody-style training that perfectly fits into the training plan of the experienced natural "lifter" as a temporary "contrast" to the split-schemes. Accelerate training progress with an effective complex for the simultaneous development of all major muscle groups!
Intermediate
12
Verified!
Mass Gain
Do you want to create really impressive volumes of arms and powerfully pump legs? Try out a new power training program with an upward shift in weight load, which will open a new era of body transformation for you.
Intermediate
12
Verified!
Mass Gain
Universal program bodybuilding workouts — the quintessence of effective training. The principle of periodization of training is applied, which allows you to achieve high results in terms of strength and muscle mass, while avoiding a surge of muscle fibers.
Intermediate
24

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