Mass Gain » Классическая программа тренировок

Mass Gain » Классическая программа тренировок

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
1Barbell Full Squat 38 60-70 sec
2Lying Leg Curls 310 60-70 sec
3Leg Extensions 310 60-70 sec
4Smith Machine Overhead Shoulder Press 38 60-70 sec
5Upright Barbell Row 310 60-70 sec
6Front Two-Dumbbell Raise 310 60-70 sec
7Power Partials 310 60-70 sec
2 day (rest)
3 day
1Barbell Bench Press - Medium Grip 38 60-70 sec
2Barbell Incline Bench Press Medium-Grip 38 60-70 sec
3Dumbbell Bench Press 310 60-70 sec
4Butterfly 310 60-70 sec
5Barbell Curl 310 60-70 sec
6Preacher Curl 38 60-70 sec
7Dumbbell Alternate Bicep Curl 312 60-70 sec
4 day (rest)
5 day
1Snatch Deadlift 38 60-70 sec
2Gorilla Chin/Crunch 38 60-70 sec
3One-Arm Dumbbell Row 310 60-70 sec
4Wide-Grip Pulldown Behind The Neck 38 60-70 sec
5Close-Grip Barbell Bench Press 38 60-70 sec
6Standing Overhead Barbell Triceps Extension 38 60-70 sec
7Triceps Pushdown 310 60-70 sec
6 day (rest)
7 day (rest)
8 day
1Barbell Full Squat 38 60-70 sec
2Lying Leg Curls 310 60-70 sec
3Leg Extensions 310 60-70 sec
4Smith Machine Overhead Shoulder Press 38 60-70 sec
5Upright Barbell Row 310 60-70 sec
6Front Two-Dumbbell Raise 310 60-70 sec
7Power Partials 310 60-70 sec
9 day (rest)
10 day
1Barbell Bench Press - Medium Grip 38 60-70 sec
2Barbell Incline Bench Press Medium-Grip 38 60-70 sec
3Dumbbell Bench Press 310 60-70 sec
4Butterfly 310 60-70 sec
5Barbell Curl 310 60-70 sec
6Preacher Curl 38 60-70 sec
7Dumbbell Alternate Bicep Curl 312 60-70 sec
11 day (rest)
12 day
1Snatch Deadlift 38 60-70 sec
2Gorilla Chin/Crunch 38 60-70 sec
3One-Arm Dumbbell Row 310 60-70 sec
4Wide-Grip Pulldown Behind The Neck 38 60-70 sec
5Close-Grip Barbell Bench Press 38 60-70 sec
6Standing Overhead Barbell Triceps Extension 38 60-70 sec
7Triceps Pushdown 310 60-70 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
49 min
3×8
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×8
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
> 5.96 T 615 scores 440 kcal
Workout #2
49 min
3×8
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×8
Rest: 70 sec
heavy
3×12
Rest: 70 sec
heavy
> 5.68 T 626 scores 450 kcal
Workout #3
48 min
3×8
Rest: 70 sec
heavy
3×5
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
3×8
Rest: 70 sec
heavy
3×8
Rest: 70 sec
heavy
3×10
Rest: 70 sec
heavy
> 5.87 T 583 scores 420 kcal

They picked up this program

Nov 18 15:49
Nov 10 13:06
Nov 18 09:30
Nov 18 06:13
Nov 18 23:14
Nov 16 14:16
Nov 9 12:02
Nov 18 20:57
Nov 18 13:48
Nov 19 00:25
Nov 18 09:44
Nov 9 10:33
Nov 14 22:48
Nov 13 15:21
Nov 8 04:30
Nov 4 13:18
Nov 4 07:45
Nov 17 17:11
Nov 17 15:54
Nov 17 11:06

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