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Gain Strength » Силовая программа

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 «18 тренировок»

Duration in days: 40 Amount of training days: 18 Rest days: 22
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 86 (+max) 77-90 sec
2Standing Military Press 56 (+max) 77-90 sec
3Standing Calf Raises 56 (+max) 77-90 sec
4Hanging Pike 310 77-90 sec
2 day (rest)
3 day
1Barbell Bench Press - Medium Grip 86 (+max) 77-90 sec
2Bent Over Two-Arm Long Bar Row 86 (+max) 77-90 sec
3 360 sec 77-90 sec
4Glute Ham Raise 312 77-90 sec
4 day (rest)
5 day
1Sumo Deadlift 86 (+max) 77-90 sec
2Barbell Curl 56 (+max) 77-90 sec
3Dumbbell Side Bend 310 (+max) 77-90 sec
6 day (rest)
7 day (rest)
8 day
1Barbell Full Squat 86 (+max) 77-90 sec
2Standing Military Press 56 (+max) 77-90 sec
3Standing Calf Raises 56 (+max) 77-90 sec
4Hanging Pike 310 77-90 sec
9 day (rest)
10 day
1Barbell Bench Press - Medium Grip 86 (+max) 77-90 sec
2Bent Over Two-Arm Long Bar Row 86 (+max) 77-90 sec
3 360 sec 77-90 sec
4Glute Ham Raise 312 77-90 sec
11 day (rest)
12 day
1Sumo Deadlift 86 (+max) 77-90 sec
2Barbell Curl 56 (+max) 77-90 sec
3Dumbbell Side Bend 310 (+max) 77-90 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 18 workouts

Workout #1
48 min
1×6
Rest: 90 sec
easy
1×6
Rest: 90 sec
moderate
1×6
Rest: 90 sec
heavy
2×6 max
Rest: 90 sec
to failure
1×6
Rest: 90 sec
very hard
1×6
Rest: 90 sec
heavy
1×6
Rest: 90 sec
moderate
1×6
Rest: 90 sec
moderate
1×6
Rest: 90 sec
very hard
1×6 max
Rest: 90 sec
to failure
1×6
Rest: 90 sec
very hard
1×6
Rest: 90 sec
heavy
1×6
Rest: 90 sec
moderate
1×6
Rest: 90 sec
very hard
1×6 max
Rest: 90 sec
to failure
1×6
Rest: 90 sec
very hard
1×6
Rest: 90 sec
heavy
3×10
Rest: 90 sec
heavy
> 6.18 T 685 scores 490 kcal
Workout #2
49 min
1×6
Rest: 90 sec
easy
1×6
Rest: 90 sec
moderate
1×6
Rest: 90 sec
heavy
2×6 max
Rest: 90 sec
to failure
1×6
Rest: 90 sec
very hard
1×6
Rest: 90 sec
heavy
1×6
Rest: 90 sec
moderate
1×6
Rest: 90 sec
easy
1×6
Rest: 90 sec
moderate
1×6
Rest: 90 sec
heavy
2×6 max
Rest: 90 sec
to failure
1×6
Rest: 90 sec
very hard
1×6
Rest: 90 sec
heavy
1×6
Rest: 90 sec
moderate
3×60 sec
Rest: 90 sec
very hard
3×12
Rest: 90 sec
heavy
> 5.26 T 726 scores 520 kcal
Workout #3
37 min
1×6
Rest: 90 sec
easy
1×6
Rest: 90 sec
moderate
1×6
Rest: 90 sec
heavy
2×6 max
Rest: 90 sec
to failure
1×6
Rest: 90 sec
very hard
1×6
Rest: 90 sec
heavy
1×6
Rest: 90 sec
moderate
1×6
Rest: 90 sec
moderate
1×6
Rest: 90 sec
very hard
1×6 max
Rest: 90 sec
to failure
1×6
Rest: 90 sec
very hard
1×6
Rest: 90 sec
heavy
3×10
Rest: 90 sec
very hard
> 1.8 T 596 scores 430 kcal

They picked up this program

Nov 5 23:25
Nov 4 08:22
Oct 21 23:01

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