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

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 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
> 2.85 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
> 2.33 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 24 13:58

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

Similar programs

Search for program

Verified!
Mass Gain
Intermediate
28

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