Gain Strength » Программа тренировок на силу три раза в неделю

Gain Strength » Программа тренировок на силу три раза в неделю

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 55 60-70 sec
2Bench Press - Powerlifting 55 (+max) 153-300 sec
3Bench Press - Powerlifting 55 (+max) 153-300 sec
4Lying Close-Grip Barbell Triceps Extension Behind The Head (a)510 (+max) 51-80 sec
5Dumbbell Flyes (a)55 (+max) 51-70 sec
2 day (rest)
3 day
1Обратная гиперэкстензия 310 51-60 sec
2Snatch Deadlift 55 (+max) 153-300 sec
3Wide-Grip Rear Pull-Up 5Max 60-70 sec
4Lying Leg Curls (a)312 (+max) 77-90 sec
5Seated Calf Raise (a)520 (+max) 60-90 sec
4 day (rest)
5 day
1Barbell Full Squat 55 (+max) 153-300 sec
2 Stiff-Legged Barbell Deadlift 33 77-90 sec
3Bench Press - Powerlifting 55 60-70 sec
4Bench Press - Powerlifting 55 60-70 sec
5Arnold Dumbbell Press 310 68-80 sec
6Alternate Hammer Curl 312 60-70 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
73 min
5×5
Rest: 70 sec
moderate
2×5
Rest: 180 sec
heavy
2×5
Rest: 240 sec
very hard
1×5 max
Rest: 300 sec
to failure
2×5
Rest: 165 sec
heavy
2×5
Rest: 220 sec
very hard
1×5 max
Rest: 275 sec
to failure
1×10
Rest: 60 sec
easy
2×10
Rest: 60 sec
moderate
1×10
Rest: 70 sec
heavy
1×10
Rest: 80 sec
very hard
1×5
Rest: 60 sec
easy
2×5
Rest: 60 sec
moderate
1×5
Rest: 70 sec
heavy
1×5
Rest: 70 sec
very hard
> 3.29 T 827 scores 590 kcal
Workout #2
59 min
2×5
Rest: 180 sec
heavy
2×5
Rest: 240 sec
very hard
1×5 max
Rest: 300 sec
to failure
5×15 max
Rest: 70 sec
to failure
3×12
Rest: 90 sec
very hard
4×20
Rest: 70 sec
very hard
1×20 max
Rest: 90 sec
to failure
> 8.19 T 800 scores 580 kcal
Workout #3
63 min
2×5
Rest: 180 sec
heavy
2×5
Rest: 240 sec
very hard
1×5 max
Rest: 300 sec
to failure
3×3
Rest: 90 sec
heavy
5×5
Rest: 70 sec
moderate
5×5
Rest: 64 sec
moderate
3×10
Rest: 80 sec
heavy
3×12
Rest: 70 sec
heavy
> 3.22 T 791 scores 570 kcal

They picked up this program

Nov 7 09:18
Nov 12 04:03
Oct 3 18:08
Oct 24 17:49
Aug 29 17:15
Aug 23 12:50
Oct 15 17:26
Aug 17 14:36
Aug 16 14:32
Sep 28 10:17
Oct 20 00:57
Aug 12 18:58
Aug 14 10:59
Aug 29 22:43
Aug 3 17:38
Oct 23 15:29
Jul 15 09:49
Sep 1 09:44
Jun 28 21:40
Jun 26 19:46

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