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: 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 40-120 sec
2Leg Extensions 46-12 40-120 sec
3Seated Leg Curl 46-12 40-120 sec
4Standing Calf Raises 415-20 40-60 sec
5Standing Military Press 46-12 40-120 sec
6Dumbbell Shoulder Press 46-12 40-120 sec
7Front Two-Dumbbell Raise 46-12 40-120 sec
2 day (rest)
3 day
1Barbell Bench Press - Medium Grip 46-12 40-120 sec
2Incline Dumbbell Press 46-12 40-120 sec
3Incline Dumbbell Flyes 46-12 40-120 sec
4Close-Grip Barbell Bench Press 46-12 40-120 sec
5Lying Close-Grip Barbell Triceps Extension Behind The Head 46-12 40-120 sec
6Dumbbell One-Arm Triceps Extension 46-12 40-120 sec
4 day (rest)
5 day
1Clean Deadlift 46-12 40-120 sec
2One-Arm Dumbbell Row 46-12 40-120 sec
3Pullups 46-12 40-120 sec
4Barbell Curl 46-12 40-120 sec
5Hammer Curls 46-12 40-120 sec
6Concentration Curls 46-12 40-120 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
56 min
1×12
Rest: 40 sec
heavy
1×10
Rest: 50 sec
heavy
1×8
Rest: 70 sec
very hard
1×6
Rest: 90 sec
very hard
1×12
Rest: 40 sec
heavy
1×10
Rest: 50 sec
heavy
1×8
Rest: 70 sec
very hard
1×6
Rest: 90 sec
very hard
1×12
Rest: 40 sec
heavy
1×10
Rest: 50 sec
heavy
1×8
Rest: 70 sec
very hard
1×6
Rest: 90 sec
very hard
4×15
Rest: 50 sec
heavy
1×12
Rest: 40 sec
heavy
1×10
Rest: 50 sec
heavy
1×8
Rest: 70 sec
very hard
1×6
Rest: 90 sec
very hard
1×12
Rest: 40 sec
heavy
1×10
Rest: 50 sec
heavy
1×8
Rest: 70 sec
very hard
1×6
Rest: 90 sec
very hard
1×12
Rest: 40 sec
heavy
1×10
Rest: 50 sec
heavy
1×8
Rest: 70 sec
very hard
1×6
Rest: 90 sec
very hard
> 11.12 T 944 scores 680 kcal
Workout #2
50 min
1×12
Rest: 40 sec
heavy
1×10
Rest: 50 sec
heavy
1×8
Rest: 70 sec
very hard
1×6
Rest: 90 sec
very hard
1×12
Rest: 40 sec
heavy
1×10
Rest: 50 sec
heavy
1×8
Rest: 70 sec
very hard
1×6
Rest: 90 sec
very hard
1×12
Rest: 40 sec
heavy
1×10
Rest: 50 sec
heavy
1×8
Rest: 70 sec
very hard
1×6
Rest: 90 sec
very hard
1×12
Rest: 40 sec
heavy
1×10
Rest: 50 sec
heavy
1×8
Rest: 70 sec
very hard
1×6
Rest: 90 sec
very hard
1×12
Rest: 40 sec
heavy
1×10
Rest: 50 sec
heavy
1×8
Rest: 70 sec
very hard
1×6
Rest: 90 sec
very hard
1×12
Rest: 40 sec
heavy
1×10
Rest: 50 sec
heavy
1×8
Rest: 70 sec
very hard
1×6
Rest: 90 sec
very hard
> 5.78 T 849 scores 610 kcal
Workout #3
50 min
1×12
Rest: 40 sec
heavy
1×10
Rest: 50 sec
heavy
1×8
Rest: 70 sec
very hard
1×6
Rest: 90 sec
very hard
1×12
Rest: 40 sec
heavy
1×10
Rest: 50 sec
heavy
1×8
Rest: 70 sec
very hard
1×6
Rest: 90 sec
very hard
1×12
Rest: 40 sec
heavy
1×10
Rest: 50 sec
heavy
1×8
Rest: 70 sec
very hard
1×6
Rest: 90 sec
very hard
1×12
Rest: 40 sec
heavy
1×10
Rest: 50 sec
heavy
1×8
Rest: 70 sec
very hard
1×6
Rest: 90 sec
very hard
1×12
Rest: 40 sec
heavy
1×10
Rest: 50 sec
heavy
1×8
Rest: 70 sec
very hard
1×6
Rest: 90 sec
very hard
1×12
Rest: 40 sec
heavy
1×10
Rest: 50 sec
heavy
1×8
Rest: 70 sec
very hard
1×6
Rest: 90 sec
very hard
> 4.7 T 870 scores 630 kcal

They picked up this program

Sep 18 22:04
Jul 19 19:24
Sep 16 15:49
Sep 16 09:58
Sep 20 04:32
Sep 14 17:07
Sep 19 23:10
Sep 19 17:47
Sep 16 18:23
Aug 26 03:48
Sep 13 18:03
Aug 20 12:32
Sep 11 15:04
Aug 30 20:37
Sep 5 05:02
Sep 12 19:46
Aug 16 17:18
Jul 19 15:08
Sep 19 14:11

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