Gain Strength » Strength development: 4 days a week (supersets)

Gain Strength » Strength development: 4 days a week (supersets)

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 «16 тренировок»

Duration in days: 31 Amount of training days: 16 Rest days: 15
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 62-3 120 sec
2Приседания на одной ноге с гантелями (a)48-10 60 sec
3 Stiff-Legged Barbell Deadlift (a)48-10 60 sec
4Leg Press (b)310-15 60 sec
5Lying Leg Curls (b)310-15 60 sec
2 day (rest)
3 day
1Incline Dumbbell Press 62-3 120 sec
2Dumbbell Bench Press (a)48-10 60 sec
3One-Arm Dumbbell Row (a)48-10 60 sec
4Push-Ups With Feet Elevated (b)310-15 60 sec
5Seated Cable Rows (b)310-15 60 sec
4 day (rest)
5 day
1Snatch Deadlift 62-3 120 sec
2Leg Extensions (a)48-10 60 sec
3Seated Leg Curl (a)48-10 60 sec
4Hyperextensions (Back Extensions) (b)310-15 60 sec
5Seated Calf Raise (b)310-15 60 sec
6 day (rest)
7 day
1Decline Barbell Bench Press 62-3 120 sec
2V-Bar Pulldown (a)48-10 60 sec
3Dumbbell One-Arm Shoulder Press (a)48-10 60 sec
4Разведение рук с гантелями в стороны в наклоне (b)310-15 60 sec
5Cable Crossover (b)310-15 60 sec
8 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 16 workouts

Workout #1
44 min
6×3
Rest: 120 sec
very hard
4×8
Rest: 60 sec
heavy
3×15
Rest: 60 sec
heavy
3×15
Rest: 60 sec
heavy
> 9.75 T 714 scores 510 kcal
Workout #2
44 min
6×3
Rest: 120 sec
very hard
4×8
Rest: 60 sec
heavy
4×8
Rest: 60 sec
heavy
3×15
Rest: 60 sec
heavy
3×15
Rest: 60 sec
heavy
> 3.64 T 794 scores 570 kcal
Workout #3
44 min
6×3
Rest: 120 sec
very hard
4×8
Rest: 60 sec
heavy
4×8
Rest: 60 sec
heavy
3×15
Rest: 60 sec
heavy
3×15
Rest: 60 sec
heavy
> 7.31 T 577 scores 410 kcal

They picked up this program

Jun 17 12:18
Jun 22 16:18
Jan 30 03:02
Jun 20 10:01
Jun 22 23:35
Jun 20 07:53
Jun 17 19:01
Jun 20 09:08
Jun 18 19:28
Apr 23 21:34
May 8 15:40
Jun 10 22:49
Apr 12 18:07
Jun 11 21:07
Apr 6 14:08
Jun 12 00:06
May 12 12:32
Apr 1 23:01
Mar 28 23:10
Mar 28 23:01

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