Gain Strength » Силовой сплит на 3 дня в неделю для опытных

Gain Strength » Силовой сплит на 3 дня в неделю для опытных

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 44 (+max) 60-120 sec
2Leg Press 46-20 (+max) 60-120 sec
3Leg Extensions 46-12 60-120 sec
4Lying Leg Curls 48-15 60-120 sec
5Barbell Deadlift 48-15 60-120 sec
6Standing Calf Raises 312-15 60-90 sec
7Seated Calf Raise 312-15 60-90 sec
2 day (rest)
3 day
1Barbell Bench Press - Medium Grip 46-12 60-120 sec
2Dumbbell Bench Press 312-15 60-90 sec
3Dumbbell Flyes 312-15 60-90 sec
4Lying Close-Grip Barbell Triceps Extension Behind The Head 38-12 70-120 sec
5Barbell Curl 48-15 60-120 sec
6Hammer Curls 38-12 70-120 sec
4 day (rest)
5 day
1Clean Deadlift 91-5 (+max) 60-120 sec
2Bent Over Barbell Row 312-15 60-90 sec
3Wide-Grip Pulldown Behind The Neck 312-15 60-90 sec
4Standing Military Press 46-12 60-120 sec
5Power Partials 312-15 60-90 sec
6Разведение рук с гантелями в стороны в наклоне 312-15 60-90 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
68 min
1×4
Rest: 60 sec
heavy
1×4
Rest: 90 sec
very hard
2×4 max
Rest: 120 sec
to failure
1×20
Rest: 60 sec
moderate
1×15
Rest: 90 sec
heavy
1×8
Rest: 120 sec
very hard
1×6
Rest: 120 sec
to failure
1×12
Rest: 90 sec
very hard
1×10
Rest: 60 sec
heavy
1×10
Rest: 90 sec
very hard
1×6
Rest: 120 sec
very hard
1×15
Rest: 90 sec
very hard
1×12
Rest: 60 sec
heavy
1×12
Rest: 90 sec
very hard
1×8
Rest: 120 sec
very hard
1×15
Rest: 90 sec
very hard
1×12
Rest: 60 sec
heavy
1×12
Rest: 90 sec
very hard
1×8
Rest: 120 sec
very hard
3×12
Rest: 90 sec
very hard
3×12
Rest: 90 sec
very hard
> 16.8 T 853 scores 610 kcal
Workout #2
52 min
1×12
Rest: 90 sec
very hard
1×10
Rest: 60 sec
heavy
1×10
Rest: 90 sec
very hard
1×6
Rest: 120 sec
very hard
3×12
Rest: 90 sec
very hard
3×12
Rest: 90 sec
very hard
1×8
Rest: 120 sec
very hard
1×12
Rest: 90 sec
very hard
1×12
Rest: 60 sec
heavy
1×15
Rest: 90 sec
very hard
3×8
Rest: 90 sec
very hard
> 5.23 T 721 scores 520 kcal
Workout #3
61 min
1×5
Rest: 60 sec
heavy
1×4
Rest: 90 sec
very hard
1×3
Rest: 90 sec
very hard
1×2 max
Rest: 120 sec
to failure
1×1
Rest: 120 sec
very hard
1×2 max
Rest: 120 sec
to failure
1×3
Rest: 120 sec
very hard
1×4
Rest: 90 sec
very hard
1×5
Rest: 60 sec
heavy
3×12
Rest: 90 sec
very hard
3×12
Rest: 90 sec
very hard
1×12
Rest: 90 sec
very hard
1×10
Rest: 60 sec
heavy
1×10
Rest: 90 sec
very hard
1×6
Rest: 120 sec
very hard
3×12
Rest: 90 sec
very hard
> 6.85 T 1125 scores 810 kcal

They picked up this program

Aug 21 11:59
Aug 14 19:19
Aug 20 09:40
Aug 20 21:38
Jul 21 17:31
Jun 24 22:18
Jun 22 16:39

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