Mass Gain » Программа тренировок для эндоморфа

Mass Gain » Программа тренировок для эндоморфа

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 Full Squat 46-12 70-80 sec
2Leg Press 46-12 70-80 sec
3Barbell Deadlift 46-12 70-80 sec
4Standing Calf Raises 315-20 70-90 sec
5Leg Extensions 48-12 70-90 sec
6Lying Leg Curls 48-12 70-90 sec
2 day (rest)
3 day
1Pullups 46-12 70-80 sec
2Bent Over Barbell Row 46-12 70-80 sec
3One-Arm Dumbbell Row 46-12 70-80 sec
4Dumbbell Shoulder Press 46-12 70-80 sec
5Upright Barbell Row 46-12 70-80 sec
6Power Partials 46-12 70-80 sec
4 day (rest)
5 day
1Barbell Incline Bench Press Medium-Grip 46-12 70-80 sec
2Incline Dumbbell Press 46-12 70-80 sec
3Smith Machine Close-Grip Bench Press 46-12 70-80 sec
4Dips - Triceps Version 46-12 70-80 sec
5Lying Close-Grip Barbell Triceps Extension Behind The Head 46-12 70-80 sec
6Barbell Curl 48-12 70-90 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
51 min
4×6
Rest: 70 sec
very hard
4×6
Rest: 70 sec
very hard
4×6
Rest: 70 sec
very hard
3×20
Rest: 90 sec
very hard
4×8
Rest: 90 sec
very hard
4×8
Rest: 90 sec
very hard
> 12.72 T 821 scores 590 kcal
Workout #2
48 min
4×6
Rest: 70 sec
very hard
4×6
Rest: 70 sec
very hard
4×6
Rest: 70 sec
very hard
4×6
Rest: 70 sec
very hard
4×6
Rest: 70 sec
very hard
4×6
Rest: 70 sec
very hard
> 3.32 T 1046 scores 750 kcal
Workout #3
50 min
4×6
Rest: 70 sec
very hard
4×6
Rest: 70 sec
very hard
4×6
Rest: 70 sec
very hard
4×6
Rest: 70 sec
very hard
4×8
Rest: 90 sec
very hard
> 4.74 T 927 scores 670 kcal

2 «16 тренировок»

Duration in days: 31 Amount of training days: 16 Rest days: 15
Table scrolls horizontally
#Exercise (superset)SetsReps Rest between sets
1 day
1Barbell Full Squat 48-12 70-90 sec
2Leg Press 48-12 70-90 sec
3Leg Extensions 48-12 70-90 sec
4Barbell Deadlift 48-12 70-90 sec
2 day (rest)
3 day
1Barbell Incline Bench Press Medium-Grip 48-10 70-90 sec
2Incline Dumbbell Press 48-10 70-90 sec
3Dumbbell Flyes 48-12 70-90 sec
4Dips - Triceps Version 48-10 70-90 sec
5Lying Close-Grip Barbell Triceps Extension Behind The Head 48-10 70-90 sec
4 day (rest)
5 day
1Подтягивания широким хватом к груди 415-20 (+max) 90 sec
2Bent Over Barbell Row 48-10 70-90 sec
3Close-Grip Front Lat Pulldown 48-10 70-90 sec
4Barbell Curl 48-10 70-90 sec
5Alternate Hammer Curl 48-10 70-90 sec
6Concentration Curls 48-10 70-90 sec
6 day (rest)
7 day
1Standing Military Press 48-10 70-90 sec
2Upright Barbell Row 48-10 70-90 sec
3Barbell Shrug 48-10 70-90 sec
4Crunches 315-30 90 sec
5Leg Pull-In 315-30 90 sec
8 day (rest)

Training intensity for each exercise ( what is it ?)

Example 3 of 16 workouts

Workout #1
36 min
4×8
Rest: 80 sec
heavy
4×8
Rest: 80 sec
heavy
4×8
Rest: 80 sec
heavy
4×8
Rest: 80 sec
heavy
> 9.76 T 604 scores 430 kcal
Workout #2
44 min
4×8
Rest: 80 sec
very hard
4×8
Rest: 80 sec
very hard
4×8
Rest: 80 sec
heavy
4×8
Rest: 80 sec
very hard
> 3.47 T 781 scores 560 kcal
Workout #3
53 min
4×8
Rest: 80 sec
very hard
4×8
Rest: 80 sec
very hard
4×8
Rest: 80 sec
very hard
4×8
Rest: 80 sec
very hard
4×8
Rest: 80 sec
very hard
> 4.32 T 999 scores 720 kcal

They picked up this program

Jun 19 18:08
Jun 22 23:15
Feb 14 14:18

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