Mass Gain » Тренировочный комплекс на массу три раза в неделю

Mass Gain » Тренировочный комплекс на массу три раза в неделю

Beginner

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 412 51-60 sec
2Barbell Bench Press - Medium Grip 46-12 (+max) 51-60 sec
3Incline Dumbbell Press 48-12 (+max) 51-60 sec
4Arnold Dumbbell Press (a)48-12 (+max) 51-60 sec
5Front Two-Dumbbell Raise (a)48-12 (+max) 51-60 sec
6Hanging Leg Raise 310-15 (+max) 51-60 sec
2 day (rest)
3 day
1Bent Over Barbell Row 46-12 (+max) 51-60 sec
2Wide-Grip Rear Pull-Up 48-18 (+max) 51-60 sec
3Seated Cable Rows 48-12 (+max) 51-60 sec
4Barbell Shrug 320 (+max) 51-60 sec
5Upright Barbell Row (a)48-12 (+max) 51-60 sec
6Разведение рук с гантелями в стороны в наклоне (a)48-12 (+max) 51-60 sec
7Hyperextensions (Back Extensions) 415 51-60 sec
4 day (rest)
5 day
1Barbell Full Squat 46-12 (+max) 51-60 sec
2 Stiff-Legged Barbell Deadlift 48-12 (+max) 51-60 sec
3Lying Leg Curls (a)312 (+max) 51-60 sec
4Leg Extensions (a)312 (+max) 51-60 sec
5Standing Calf Raises (a)320 (+max) 51-60 sec
6Barbell Bench Press - Medium Grip 412 51-60 sec
7Dumbbell Flyes 412 51-60 sec
8Обратная гиперэкстензия 315 (+max) 51-60 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
47 min
4×12
Rest: 60 sec
easy
1×12
Rest: 60 sec
heavy
1×10
Rest: 60 sec
heavy
1×8
Rest: 60 sec
very hard
1×6 max
Rest: 60 sec
to failure
1×12
Rest: 60 sec
heavy
1×10
Rest: 60 sec
heavy
1×10
Rest: 60 sec
very hard
1×8 max
Rest: 60 sec
to failure
1×12
Rest: 60 sec
moderate
1×10
Rest: 60 sec
moderate
1×10
Rest: 60 sec
heavy
1×8
Rest: 60 sec
very hard
1×12
Rest: 60 sec
moderate
1×10
Rest: 60 sec
moderate
1×10
Rest: 60 sec
heavy
1×8
Rest: 60 sec
very hard
1×15 max
Rest: 60 sec
to failure
1×12 max
Rest: 60 sec
to failure
1×10 max
Rest: 60 sec
to failure
> 5.62 T 787 scores 570 kcal
Workout #2
56 min
1×12
Rest: 60 sec
heavy
1×10
Rest: 60 sec
heavy
1×8
Rest: 60 sec
very hard
1×6 max
Rest: 60 sec
to failure
1×8 max
Rest: 60 sec
to failure
2×10 max
Rest: 60 sec
to failure
1×18 max
Rest: 60 sec
to failure
1×12
Rest: 60 sec
moderate
1×10
Rest: 60 sec
moderate
1×10
Rest: 60 sec
heavy
1×8
Rest: 60 sec
very hard
1×20
Rest: 60 sec
heavy
1×20
Rest: 60 sec
very hard
1×20 max
Rest: 60 sec
to failure
1×12
Rest: 60 sec
moderate
1×10
Rest: 60 sec
moderate
1×10
Rest: 60 sec
heavy
1×8
Rest: 60 sec
very hard
1×12
Rest: 60 sec
moderate
1×10
Rest: 60 sec
moderate
1×10
Rest: 60 sec
heavy
1×8
Rest: 60 sec
very hard
4×15
Rest: 60 sec
heavy
> 7.25 T 967 scores 700 kcal
Workout #3
59 min
1×12
Rest: 60 sec
heavy
1×10
Rest: 60 sec
heavy
1×8
Rest: 60 sec
very hard
1×6 max
Rest: 60 sec
to failure
1×12
Rest: 60 sec
heavy
1×10
Rest: 60 sec
heavy
1×8
Rest: 60 sec
very hard
1×8 max
Rest: 60 sec
to failure
3×12
Rest: 60 sec
very hard
3×12
Rest: 60 sec
very hard
1×20
Rest: 60 sec
heavy
1×20
Rest: 60 sec
very hard
1×20 max
Rest: 60 sec
to failure
4×12
Rest: 60 sec
easy
1×12
Rest: 60 sec
moderate
1×12
Rest: 60 sec
heavy
1×12
Rest: 60 sec
moderate
1×12
Rest: 60 sec
heavy
3×15
Rest: 60 sec
very hard
> 12.93 T 844 scores 610 kcal

They picked up this program

Apr 14 23:00
Jun 29 18:18
Aug 15 07:38
Jul 24 19:39
Apr 6 10:33
Apr 13 16:39
Jul 24 16:25
Aug 14 09:55
Jul 15 05:25
Jul 4 13:42
Jun 21 19:33
Jul 18 18:14
Aug 15 18:16
Jun 20 22:06
Jun 5 11:36
Jun 18 22:05
May 30 13:29
Jul 25 19:50
Apr 19 23:00

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

Similar programs

Search for program

Verified!
Maintenance
Beginner
12
Verified!
Mass Gain
Intermediate
48

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