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
3Lying Close-Grip Barbell Triceps Extension Behind The Head (a)510 (+max) 51-80 sec
4Dumbbell 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
4Arnold Dumbbell Press 310 68-80 sec
5Alternate 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
0 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
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
> 3.12 T 889 scores 640 kcal
Workout #2
0 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 832 scores 600 kcal
Workout #3
0 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
3×10
Rest: 80 sec
heavy
3×12
Rest: 70 sec
heavy
> 3.07 T 753 scores 540 kcal

They picked up this program

Sep 21 07:37
Sep 20 12:46
Nov 26 19:51
Oct 3 20:08
Oct 24 19:49
Aug 29 19:15
Aug 23 14:50
Oct 15 19:26
Aug 17 16:36
Aug 16 16:32
Sep 28 12:17
Aug 26 09:34
Aug 12 20:58
Aug 14 12:59
Aug 2 19:49
Aug 3 19:38
Oct 23 17:29
Jul 15 11:49
Sep 20 21:23
Jun 28 23:40

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