Mass Gain » Программа тренировок для набора мышечной массы

Mass Gain » Программа тренировок для набора мышечной массы

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: 28 Amount of training days: 12 Rest days: 16
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 Incline Bench Press Medium-Grip 48-12 100-110 sec
2Barbell Bench Press - Medium Grip 48-12 100-110 sec
3Incline Dumbbell Flyes 312-15 100-120 sec
4Barbell Curl 48-12 100-110 sec
5Hammer Curls 48-12 100-110 sec
6Concentration Curls 312-15 100-120 sec
2 day (rest)
3 day (rest)
4 day
1Clean Deadlift 48-12 100-110 sec
2Pullups 48-12 100-110 sec
3Close-Grip Front Lat Pulldown 312-15 100-120 sec
4Bent Over Barbell Row 48-12 100-110 sec
5Seated Cable Rows 48-12 100-110 sec
6Standing Military Press 48-12 100-110 sec
7Upright Barbell Row 312-15 100-120 sec
5 day (rest)
6 day (rest)
7 day
1Barbell Full Squat 48-12 100-110 sec
2Leg Press 48-12 100-110 sec
3Stiff-Legged Dumbbell Deadlift 48-12 100-110 sec
4Lying Leg Curls 48-12 100-110 sec
5Close-Grip Barbell Bench Press 48-12 100-110 sec
6Lying Close-Grip Barbell Triceps Extension Behind The Head 312-15 100-120 sec
7Tricep Dumbbell Kickback 312-15 100-120 sec

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
61 min
4×12
Rest: 110 sec
very hard
4×12
Rest: 110 sec
very hard
3×12
Rest: 100 sec
very hard
4×12
Rest: 110 sec
very hard
4×12
Rest: 110 sec
very hard
3×12
Rest: 100 sec
very hard
> 6.78 T 796 scores 570 kcal
Workout #2
71 min
4×12
Rest: 110 sec
very hard
4×12
Rest: 110 sec
very hard
3×12
Rest: 100 sec
very hard
4×12
Rest: 110 sec
very hard
4×12
Rest: 110 sec
very hard
4×12
Rest: 110 sec
very hard
3×12
Rest: 100 sec
very hard
> 10.52 T 1182 scores 850 kcal
Workout #3
71 min
4×12
Rest: 110 sec
very hard
4×12
Rest: 110 sec
very hard
4×12
Rest: 110 sec
very hard
4×12
Rest: 110 sec
very hard
4×12
Rest: 110 sec
very hard
3×12
Rest: 100 sec
very hard
> 14.03 T 839 scores 600 kcal

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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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