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 1029 scores 740 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 1278 scores 920 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 1131 scores 810 kcal

They picked up this program

Aug 9 00:27
Dec 8 14:34
Jul 19 21:24
Dec 5 13:57
Feb 3 17:56
Jan 17 10:35
Jan 14 18:19
Jan 3 19:50
Oct 16 18:58
Dec 4 23:15
May 15 16:44
Nov 23 06:40
Nov 22 19:21
Feb 25 21:35
Mar 6 18:25
Feb 4 09:52
Nov 7 18:52
Dec 25 23:51
Mar 12 22:42
Jan 17 07:57

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

Similar programs

Search for program

Verified!
Gain Strength
Intermediate
8
Verified!
Mass Gain
Intermediate
32

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