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Mass Gain » трехдневный сплит

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: 26 Amount of training days: 12 Rest days: 14
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
1Wide-Grip Lat Pulldown 75-20 (+max) 43-50 sec
2Bent Over Two-Arm Long Bar Row 65-15 43-50 sec
3Barbell Incline Bench Press Medium-Grip 65-15 43-50 sec
4Barbell Bench Press - Medium Grip 65-15 43-50 sec
2 day (rest)
3 day
1Power Partials 65-15 43-50 sec
2Разведение рук с гантелями в стороны в наклоне 65-15 43-50 sec
3Barbell Curl 65-15 43-50 sec
4Lying Close-Grip Barbell Triceps Extension Behind The Head 65-15 43-50 sec
5Crunches 215 60-70 sec
4 day (rest)
5 day
1Barbell Full Squat 65-15 43-50 sec
2Barbell Deadlift 65-15 43-50 sec
3Standing Calf Raises 65-15 43-50 sec
4Seated Calf Raise 65-15 43-50 sec
6 day (rest)
7 day (rest)
8 day
1Wide-Grip Lat Pulldown 75-20 (+max) 43-50 sec
2Bent Over Two-Arm Long Bar Row 65-15 43-50 sec
3Barbell Incline Bench Press Medium-Grip 65-15 43-50 sec
4Barbell Bench Press - Medium Grip 65-15 43-50 sec
9 day (rest)
10 day
1Power Partials 65-15 43-50 sec
2Разведение рук с гантелями в стороны в наклоне 65-15 43-50 sec
3Barbell Curl 65-15 43-50 sec
4Lying Close-Grip Barbell Triceps Extension Behind The Head 65-15 43-50 sec
5Crunches 215 60-70 sec
11 day (rest)
12 day
1Barbell Full Squat 65-15 43-50 sec
2Barbell Deadlift 65-15 43-50 sec
3Standing Calf Raises 65-15 43-50 sec
4Seated Calf Raise 65-15 43-50 sec
13 day (rest)
14 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
40 min
1×15
Rest: 50 sec
heavy
1×10
Rest: 50 sec
heavy
2×5
Rest: 50 sec
heavy
1×10
Rest: 50 sec
heavy
2×20 max
Rest: 50 sec
to failure
1×15
Rest: 50 sec
heavy
1×10
Rest: 50 sec
heavy
2×5
Rest: 50 sec
heavy
1×10
Rest: 50 sec
heavy
1×15
Rest: 50 sec
heavy
1×15
Rest: 50 sec
heavy
1×10
Rest: 50 sec
heavy
2×5
Rest: 50 sec
heavy
1×10
Rest: 50 sec
heavy
1×15
Rest: 50 sec
heavy
1×15
Rest: 50 sec
heavy
1×10
Rest: 50 sec
heavy
2×5
Rest: 50 sec
heavy
1×10
Rest: 50 sec
heavy
1×15
Rest: 50 sec
heavy
> 10.58 T 927 scores 670 kcal
Workout #2
44 min
1×15
Rest: 50 sec
heavy
1×10
Rest: 50 sec
heavy
2×5
Rest: 50 sec
heavy
1×10
Rest: 50 sec
heavy
1×15
Rest: 50 sec
heavy
1×15
Rest: 50 sec
heavy
1×10
Rest: 50 sec
heavy
2×5
Rest: 50 sec
heavy
1×10
Rest: 50 sec
heavy
1×15
Rest: 50 sec
heavy
1×15
Rest: 50 sec
heavy
1×10
Rest: 50 sec
heavy
2×5
Rest: 50 sec
heavy
1×10
Rest: 50 sec
heavy
1×15
Rest: 50 sec
heavy
1×15
Rest: 50 sec
heavy
1×10
Rest: 50 sec
heavy
2×5
Rest: 50 sec
heavy
1×10
Rest: 50 sec
heavy
1×15
Rest: 50 sec
heavy
2×15
Rest: 70 sec
heavy
> 3.37 T 637 scores 460 kcal
Workout #3
39 min
1×15
Rest: 50 sec
heavy
1×10
Rest: 50 sec
heavy
2×5
Rest: 50 sec
heavy
1×10
Rest: 50 sec
heavy
1×15
Rest: 50 sec
heavy
1×15
Rest: 50 sec
heavy
1×10
Rest: 50 sec
heavy
2×5
Rest: 50 sec
heavy
1×10
Rest: 50 sec
heavy
1×15
Rest: 50 sec
heavy
1×15
Rest: 50 sec
heavy
1×10
Rest: 50 sec
heavy
2×5
Rest: 50 sec
heavy
1×10
Rest: 50 sec
heavy
1×15
Rest: 50 sec
heavy
1×15
Rest: 50 sec
heavy
1×10
Rest: 50 sec
heavy
2×5
Rest: 50 sec
heavy
1×10
Rest: 50 sec
heavy
1×15
Rest: 50 sec
heavy
> 13.39 T 547 scores 390 kcal

They picked up this program

Nov 18 15:49
Nov 15 09:57
Nov 18 18:03
Nov 5 13:06
Nov 18 15:16
Nov 18 10:50
Nov 9 12:02
Nov 18 11:26
Nov 16 20:28
Nov 6 08:58
Nov 13 10:33
Nov 4 15:12
Nov 17 12:55
Nov 8 17:43
Nov 17 17:11
Nov 16 21:31
Nov 7 14:56
Oct 31 23:47
Nov 18 19:49
Nov 18 13:54

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