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

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

Jan 22 23:01
Jan 21 11:47
Jan 22 14:05
Jan 19 21:29
Jan 19 23:02
Jan 19 23:02
Jan 19 23:01
Jan 19 23:01
Jan 19 23:00
Jan 18 23:01
Jan 19 09:28
Jan 22 17:23
Jan 17 13:56
Jan 17 07:40
Jan 16 10:20
Jan 17 19:41
Jan 16 19:27
Jan 15 23:01
Jan 22 16:29
Jan 19 15:08

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Similar programs

Search for program

Verified!
Gain Strength
Do you shuffle the brutally intense training and short intervals of easy work? Change the outmoded style of training for the cluster program! No more violence over your own nervous system, divide your sets into a series of ultra-short "clusters" and get your guarantee of growth.
Intermediate
8
Verified!
Mass Gain
Intermediate
12
Verified!
Mass Gain
The psychology of the bodybuilder is predictable: we want to grow record volumes of muscle, but at the same time do not agree to lose in their power. If you are ready to abandon the current strategy of training for the sake of achieving these two goals, we are ready to offer you a solution - for two weeks forget about "machine" pumping and use an exclusive scheme of muscle training without machines from AtletIQ.
Intermediate
6
Verified!
Fat Burning
Aimed at losing weight? Spare your muscles - step away from pure cardio in favor of combined aerobic-anaerobic training. The exhausting high-repetition training regime and energy-consuming cardio sessions of periodic intensity will not give fat any chance.
Intermediate
20
Verified!
Mass Gain
The program of training with an emphasis on the muscles of the back in the mode of power bodybuilding, the feature of which is that the work is performed with heavy weight. Accordingly, in most exercises it is necessary to perform 6-8 repetitions each set. Strength is the goal, not the pumping, so do not wait for the program to use such methods as drop-sets and supersets.
Intermediate
6

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