Gain Strength » Программа для взрывного роста силы и массы

Gain Strength » Программа для взрывного роста силы и 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 «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 Bench Press - Medium Grip 75-10 (+max) 100-120 sec
2Incline Dumbbell Press 310-15 120 sec
3Machine Bench Press 310-15 120 sec
4Butterfly 310-15 120 sec
5Lying Close-Grip Barbell Triceps Extension Behind The Head 310-15 120 sec
6Lying Close-Grip Barbell Triceps Extension Behind The Head 310-15 120 sec
7Triceps Pushdown - Rope Attachment 310-15 120 sec
2 day (rest)
3 day
1Clean Deadlift 75-10 (+max) 100-120 sec
2Pullups 310-15 120 sec
3Pullups 310-15 120 sec
4Seated Cable Rows 310-15 120 sec
5Lying T-Bar Row 310-15 120 sec
6Dumbbell Bicep Curl 310-15 120 sec
7Cable Hammer Curls - Rope Attachment 310-15 120 sec
4 day (rest)
5 day
1Standing Military Press 75-10 (+max) 100-120 sec
2Arnold Dumbbell Press 310-15 120 sec
3Power Partials 310-15 120 sec
4Seated Bent-Over Rear Delt Raise 310-15 120 sec
5Dumbbell Shrug 310-15 120 sec
6Smith Machine Shrug 310-15 120 sec
7Smith Machine Shrug 310-15 120 sec
6 day (rest)
7 day
1Barbell Full Squat 75-10 (+max) 100-120 sec
2Narrow Stance Hack Squats 310-15 120 sec
3Leg Extensions 310-15 120 sec
4Barbell Deadlift 310-15 120 sec
5Lying Leg Curls 310-15 120 sec
6Seated Calf Raise 310-15 120 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
74 min
7×5
Rest: 120 sec
heavy
3×10
Rest: 120 sec
heavy
3×10
Rest: 120 sec
heavy
3×10
Rest: 120 sec
heavy
3×10
Rest: 120 sec
heavy
> 7.41 T 832 scores 600 kcal
Workout #2
74 min
7×5
Rest: 120 sec
heavy
3×10
Rest: 120 sec
heavy
3×10
Rest: 120 sec
heavy
3×10
Rest: 120 sec
heavy
3×10
Rest: 120 sec
heavy
3×10
Rest: 120 sec
heavy
3×10
Rest: 120 sec
heavy
> 5.95 T 981 scores 700 kcal
Workout #3
74 min
7×5
Rest: 120 sec
heavy
3×10
Rest: 120 sec
heavy
3×10
Rest: 120 sec
heavy
3×10
Rest: 120 sec
heavy
3×10
Rest: 120 sec
heavy
3×10
Rest: 120 sec
heavy
3×10
Rest: 120 sec
heavy
> 6.71 T 878 scores 630 kcal

They picked up this program

Jul 21 12:23
Jul 18 19:57
Jul 20 22:33
Apr 25 10:35
Jul 11 18:13
Jul 19 08:24
Jul 19 18:59
Jun 5 11:59
Nov 26 17:51
Jan 18 01:16
Feb 6 21:34
Sep 25 05:28
Jul 29 11:46
Jul 9 13:10
Jan 11 18:25
Jun 24 22:18
Oct 30 19:14
Jul 29 14:46

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