Mass Gain » 4 дня в неделю: массонаборный сплит не для слабых

Mass Gain » 4 дня в неделю: массонаборный сплит не для слабых

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 54-15 (+max) 30-120 sec
2Push-Ups With Feet Elevated 36-8 50-60 sec
3Dumbbell Flyes 36-10 (+max) 40-120 sec
4Dips - Triceps Version 36-15 40-120 sec
5Bent-Arm Dumbbell Pullover 36-15 40-120 sec
6Bent Over Barbell Row 310-12 50-60 sec
7Power Partials 36-8 50-60 sec
8Upright Barbell Row 26-8 (+max) 90-120 sec
9Tricep Dumbbell Kickback 36-8 50-60 sec
10Sit-Up 330-40 50 sec
11Air Bike 330-40 50 sec
2 day (rest)
3 day
1Barbell Full Squat 54-20 (+max) 30-120 sec
2Front Barbell Squat 26-8 (+max) 90-120 sec
3Clean Deadlift 310-12 50-60 sec
4Приседания на одной ноге 310-12 50-60 sec
5Barbell Lunge 310-12 50-60 sec
6Hyperextensions (Back Extensions) 210-12 50-60 sec
7Standing Barbell Calf Raise 38-10 50-120 sec
8Jackknife Sit-Up 420-25 50 sec
9Decline Crunch 120-25 (+max) 50 sec
10Decline Reverse Crunch 420-25 50 sec
4 day (rest)
5 day
1Standing Military Press 56-15 (+max) 30-120 sec
2Front Two-Dumbbell Raise 36-8 50-60 sec
3Разведение рук с гантелями в стороны в наклоне 36-8 50-60 sec
4Barbell Shrug 36-8 50-60 sec
5Barbell Curl 54-15 (+max) 30-120 sec
6Concentration Curls 45-8 (+max) 40-120 sec
7Bent-Arm Dumbbell Pullover 46-15 (+max) 40-120 sec
8Dumbbell One-Arm Triceps Extension 36-8 50-60 sec
9Palms-Up Barbell Wrist Curl Over A Bench 36-8 50-60 sec
10Sit-Up 330-40 50 sec
11Air Bike 330-40 50 sec
6 day (rest)
7 day
1Barbell Full Squat 54-20 (+max) 30-120 sec
2Front Barbell Squat 26-8 (+max) 90-120 sec
3Clean Deadlift 310-12 50-60 sec
4Приседания на одной ноге 310-12 50-60 sec
5Barbell Lunge 310-12 50-60 sec
6Hyperextensions (Back Extensions) 210-12 50-60 sec
7Standing Barbell Calf Raise 38-10 50-120 sec
8Jackknife Sit-Up 420-25 50 sec
9Decline Crunch 120-25 (+max) 50 sec
10Decline Reverse Crunch 420-25 50 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
1×15
Rest: 30 sec
moderate
1×10
Rest: 40 sec
heavy
1×8
Rest: 60 sec
very hard
1×6
Rest: 90 sec
very hard
1×4 max
Rest: 120 sec
to failure
3×5
Rest: 50 sec
heavy
1×10
Rest: 40 sec
heavy
1×8
Rest: 60 sec
very hard
1×6
Rest: 90 sec
very hard
1×15
Rest: 40 sec
heavy
1×10
Rest: 60 sec
very hard
1×8
Rest: 90 sec
very hard
1×15
Rest: 40 sec
heavy
1×10
Rest: 60 sec
very hard
1×8
Rest: 90 sec
very hard
3×10
Rest: 50 sec
heavy
3×6
Rest: 50 sec
heavy
1×8
Rest: 90 sec
very hard
1×6 max
Rest: 120 sec
to failure
3×6
Rest: 50 sec
heavy
3×30
Rest: 50 sec
heavy
3×30
Rest: 50 sec
heavy
> 5.2 T 1306 scores 940 kcal
Workout #2
66 min
1×20
Rest: 30 sec
moderate
1×10
Rest: 40 sec
heavy
1×8
Rest: 60 sec
very hard
1×6
Rest: 90 sec
very hard
1×4 max
Rest: 120 sec
to failure
1×8
Rest: 90 sec
very hard
1×6 max
Rest: 120 sec
to failure
3×10
Rest: 50 sec
heavy
3×10
Rest: 50 sec
heavy
2×10
Rest: 50 sec
heavy
1×10
Rest: 60 sec
heavy
1×8
Rest: 90 sec
very hard
1×8
Rest: 80 sec
very hard
4×20
Rest: 50 sec
very hard
1×20 max
Rest: 50 sec
to failure
4×14
Rest: 50 sec
very hard
> 8.01 T 1017 scores 730 kcal
Workout #3
79 min
1×15
Rest: 30 sec
moderate
1×10
Rest: 40 sec
heavy
1×8
Rest: 60 sec
very hard
1×8
Rest: 90 sec
very hard
1×6 max
Rest: 120 sec
to failure
3×6
Rest: 50 sec
heavy
3×6
Rest: 50 sec
heavy
1×15
Rest: 30 sec
moderate
1×10
Rest: 40 sec
heavy
1×8
Rest: 60 sec
very hard
1×6
Rest: 90 sec
very hard
1×4 max
Rest: 120 sec
to failure
1×8
Rest: 40 sec
heavy
1×8
Rest: 60 sec
very hard
1×5
Rest: 90 sec
heavy
1×5 max
Rest: 120 sec
to failure
1×15
Rest: 40 sec
moderate
1×10
Rest: 60 sec
heavy
1×8
Rest: 90 sec
very hard
1×6 max
Rest: 120 sec
to failure
3×6
Rest: 50 sec
heavy
3×30
Rest: 50 sec
heavy
3×30
Rest: 50 sec
heavy
> 5.46 T 1280 scores 920 kcal

They picked up this program

Oct 20 17:00
Aug 8 15:31
Oct 21 12:49
Sep 25 18:00
Sep 8 23:39
Sep 20 11:32
Aug 19 15:58
Aug 12 18:46
Oct 19 21:35
Jul 12 15:11
May 21 11:13
Oct 21 10:47
Oct 12 12:05

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