Mass Gain » Массонабор на 3 дня в неделю (Обратная пирамида)

Mass Gain » Массонабор на 3 дня в неделю (Обратная пирамида)

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 Bench Press - Medium Grip 44-12 (+max) 30-60 sec
2Dumbbell Bench Press 44-12 (+max) 30-60 sec
3Incline Dumbbell Press 44-12 (+max) 30-60 sec
4Dips - Triceps Version 44-12 (+max) 30-60 sec
5Triceps Pushdown 44-12 (+max) 30-60 sec
6Standing Dumbbell Triceps Extension 44-12 (+max) 30-60 sec
7Dumbbell Alternate Bicep Curl 44-12 (+max) 30-60 sec
8Preacher Curl 44-12 (+max) 30-60 sec
2 day (rest)
3 day
1Pullups 44-12 (+max) 30-60 sec
2Bent Over Barbell Row 44-12 (+max) 30-60 sec
3Upright Cable Row 44-12 (+max) 30-60 sec
4Close-Grip Front Lat Pulldown 44-12 (+max) 30-60 sec
5One-Arm Dumbbell Row 44-12 (+max) 30-60 sec
6Hyperextensions (Back Extensions) 44-12 (+max) 30-60 sec
7Front Dumbbell Raise 44-12 (+max) 30-60 sec
8Seated Barbell Military Press 44-12 (+max) 30-60 sec
4 day (rest)
5 day
1Clean Deadlift 44-12 (+max) 30-60 sec
2Barbell Full Squat 44-12 (+max) 30-60 sec
3Dumbbell Lunges 44-12 (+max) 30-60 sec
4Leg Extensions 44-12 (+max) 30-60 sec
5Standing Barbell Calf Raise 44-12 (+max) 30-60 sec
6Barbell Step Ups 44-12 (+max) 30-60 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
59 min
1×12
Rest: 40 sec
moderate
1×10
Rest: 40 sec
heavy
1×8
Rest: 60 sec
very hard
1×6 max
Rest: 60 sec
to failure
1×12
Rest: 40 sec
moderate
1×10
Rest: 40 sec
heavy
1×8
Rest: 60 sec
very hard
1×6 max
Rest: 60 sec
to failure
1×12
Rest: 40 sec
moderate
1×10
Rest: 40 sec
heavy
1×8
Rest: 60 sec
very hard
1×6 max
Rest: 60 sec
to failure
1×12
Rest: 40 sec
moderate
1×10
Rest: 40 sec
heavy
1×8
Rest: 60 sec
very hard
1×6 max
Rest: 60 sec
to failure
1×12
Rest: 40 sec
moderate
1×10
Rest: 40 sec
heavy
1×8
Rest: 60 sec
very hard
1×6 max
Rest: 60 sec
to failure
1×12
Rest: 40 sec
moderate
1×10
Rest: 40 sec
heavy
1×8
Rest: 60 sec
very hard
1×6 max
Rest: 60 sec
to failure
1×12
Rest: 40 sec
moderate
1×10
Rest: 40 sec
heavy
1×8
Rest: 60 sec
very hard
1×6 max
Rest: 60 sec
to failure
1×12
Rest: 40 sec
moderate
1×10
Rest: 40 sec
heavy
1×8
Rest: 60 sec
very hard
1×6 max
Rest: 60 sec
to failure
> 6.3 T 1138 scores 820 kcal
Workout #2
59 min
1×12
Rest: 40 sec
moderate
1×10
Rest: 40 sec
heavy
1×8
Rest: 60 sec
very hard
1×6 max
Rest: 60 sec
to failure
1×12
Rest: 40 sec
moderate
1×10
Rest: 40 sec
heavy
1×8
Rest: 60 sec
very hard
1×6 max
Rest: 60 sec
to failure
1×12
Rest: 40 sec
moderate
1×10
Rest: 40 sec
heavy
1×8
Rest: 60 sec
very hard
1×6 max
Rest: 60 sec
to failure
1×12
Rest: 40 sec
moderate
1×10
Rest: 40 sec
heavy
1×8
Rest: 60 sec
very hard
1×6 max
Rest: 60 sec
to failure
1×12
Rest: 40 sec
moderate
1×10
Rest: 40 sec
heavy
1×8
Rest: 60 sec
very hard
1×6 max
Rest: 60 sec
to failure
1×12
Rest: 40 sec
moderate
1×10
Rest: 40 sec
heavy
1×8
Rest: 60 sec
very hard
1×6 max
Rest: 60 sec
to failure
1×12
Rest: 40 sec
moderate
1×10
Rest: 40 sec
heavy
1×8
Rest: 60 sec
very hard
1×6 max
Rest: 60 sec
to failure
1×12
Rest: 40 sec
moderate
1×10
Rest: 40 sec
heavy
1×8
Rest: 60 sec
very hard
1×6 max
Rest: 60 sec
to failure
> 5.96 T 1297 scores 930 kcal
Workout #3
45 min
1×12
Rest: 40 sec
moderate
1×10
Rest: 40 sec
heavy
1×8
Rest: 60 sec
very hard
1×6 max
Rest: 60 sec
to failure
1×12
Rest: 40 sec
moderate
1×10
Rest: 40 sec
heavy
1×8
Rest: 60 sec
very hard
1×6 max
Rest: 60 sec
to failure
1×12
Rest: 40 sec
moderate
1×10
Rest: 40 sec
heavy
1×8
Rest: 60 sec
very hard
1×6 max
Rest: 60 sec
to failure
1×12
Rest: 40 sec
moderate
1×10
Rest: 40 sec
heavy
1×8
Rest: 60 sec
very hard
1×6 max
Rest: 60 sec
to failure
1×12
Rest: 40 sec
moderate
1×10
Rest: 40 sec
heavy
1×8
Rest: 60 sec
very hard
1×6 max
Rest: 60 sec
to failure
1×12
Rest: 40 sec
moderate
1×10
Rest: 40 sec
heavy
1×8
Rest: 60 sec
very hard
1×6 max
Rest: 60 sec
to failure
> 9.8 T 984 scores 710 kcal

They picked up this program

Aug 18 14:56
Sep 19 17:18
Sep 18 20:05
Sep 18 22:04
Aug 5 14:10
Sep 14 08:00
Sep 19 19:44
Sep 17 09:23
Sep 14 06:52
Sep 20 06:00
Sep 16 15:32
Sep 4 18:39
Jun 29 15:41
Aug 29 08:09
Jul 4 18:54
Sep 20 10:18

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