Gain Strength » Двухдневная программа тренировок на силу

Gain Strength » Двухдневная программа тренировок на силу

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 «10 тренировок»

Duration in days: 22 Amount of training days: 10 Rest days: 12
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 64-20 (+max) 77-120 sec
2Standing Barbell Calf Raise 612 (+max) 77-90 sec
3Clean Deadlift 64-12 (+max) 77-120 sec
4Pullups 68 (+max) 77-90 sec
5Weighted Crunches 68 (+max) 77-90 sec
2 day (rest)
3 day
1Barbell Bench Press - Medium Grip 64-20 (+max) 77-120 sec
2Dumbbell Flyes 612 (+max) 77-90 sec
3Lying Close-Grip Barbell Triceps Extension Behind The Head 612 (+max) 77-90 sec
4Barbell Curl 612 (+max) 77-90 sec
5Hammer Curls 612 (+max) 77-90 sec
6Weighted Crunches 520 77-90 sec
4 day (rest)
5 day
1Barbell Full Squat 64-20 (+max) 77-120 sec
2Standing Barbell Calf Raise 612 (+max) 77-90 sec
3Clean Deadlift 64-12 (+max) 77-120 sec
4Pullups 68 (+max) 77-90 sec
5Weighted Crunches 68 (+max) 77-90 sec
6 day (rest)
7 day (rest)
8 day
1Barbell Bench Press - Medium Grip 64-20 (+max) 77-120 sec
2Dumbbell Flyes 612 (+max) 77-90 sec
3Lying Close-Grip Barbell Triceps Extension Behind The Head 612 (+max) 77-90 sec
4Barbell Curl 612 (+max) 77-90 sec
5Hammer Curls 612 (+max) 77-90 sec
6Weighted Crunches 520 77-90 sec
9 day (rest)
10 day
1Barbell Full Squat 64-20 (+max) 77-120 sec
2Standing Barbell Calf Raise 612 (+max) 77-90 sec
3Clean Deadlift 64-12 (+max) 77-120 sec
4Pullups 68 (+max) 77-90 sec
5Weighted Crunches 68 (+max) 77-90 sec
11 day (rest)
12 day
1Barbell Bench Press - Medium Grip 64-20 (+max) 77-120 sec
2Dumbbell Flyes 612 (+max) 77-90 sec
3Lying Close-Grip Barbell Triceps Extension Behind The Head 612 (+max) 77-90 sec
4Barbell Curl 612 (+max) 77-90 sec
5Hammer Curls 612 (+max) 77-90 sec
6Weighted Crunches 520 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 10 workouts

Workout #1
69 min
1×20
Rest: 90 sec
easy
1×20
Rest: 90 sec
moderate
3×4
Rest: 120 sec
very hard
1×4 max
Rest: 120 sec
to failure
1×12
Rest: 90 sec
moderate
5×12
Rest: 90 sec
very hard
1×12
Rest: 90 sec
moderate
1×12
Rest: 90 sec
heavy
2×4
Rest: 120 sec
very hard
2×4 max
Rest: 120 sec
to failure
3×8
Rest: 90 sec
moderate
3×8 max
Rest: 90 sec
to failure
3×8
Rest: 90 sec
moderate
3×8 max
Rest: 90 sec
to failure
> 9.98 T 1033 scores 740 kcal
Workout #2
78 min
1×20
Rest: 90 sec
easy
1×20
Rest: 90 sec
moderate
3×4
Rest: 120 sec
very hard
1×4 max
Rest: 120 sec
to failure
1×12
Rest: 90 sec
moderate
5×12
Rest: 90 sec
very hard
1×12
Rest: 90 sec
moderate
5×12
Rest: 90 sec
very hard
1×12
Rest: 90 sec
moderate
5×12
Rest: 90 sec
very hard
1×12
Rest: 90 sec
moderate
5×12
Rest: 90 sec
very hard
5×20
Rest: 90 sec
heavy
> 7.22 T 944 scores 680 kcal
Workout #3
66 min
1×20
Rest: 86 sec
easy
1×20
Rest: 86 sec
moderate
3×4
Rest: 114 sec
very hard
1×4 max
Rest: 114 sec
to failure
1×12
Rest: 86 sec
moderate
5×12
Rest: 86 sec
very hard
1×12
Rest: 86 sec
moderate
1×12
Rest: 86 sec
heavy
2×4
Rest: 114 sec
very hard
2×4 max
Rest: 114 sec
to failure
3×8
Rest: 86 sec
moderate
3×8 max
Rest: 86 sec
to failure
3×8
Rest: 86 sec
moderate
3×8 max
Rest: 86 sec
to failure
> 10.3 T 1088 scores 780 kcal

They picked up this program

Nov 18 12:56
Nov 7 09:56
Oct 24 17:49

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