Mass Gain » Облегченная программа на массу

Mass Gain » Облегченная программа на массу

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 « 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 320 204-240 sec
2Standing Calf Raises 320 153-180 sec
3Crunches 240 255-300 sec
4Crunches 240 255-300 sec
5Reverse Crunch 350 204-240 sec
2 day (rest)
3 day
1Clean Deadlift 220 306-360 sec
2Pullups 410 357-420 sec
3Pullups 410 357-420 sec
4Hanging Leg Raise 330 204-240 sec
5Hanging Leg Raise 330 204-240 sec
6Dumbbell Side Bend 220 102-120 sec
4 day (rest)
5 day
1Barbell Bench Press - Medium Grip 48 153-180 sec
2Dips - Triceps Version 210 153-180 sec
3Dips - Triceps Version 210 153-180 sec
4Standing Barbell Press Behind Neck 310 153-180 sec
5Crunches 240 255-300 sec
6Crunches 240 255-300 sec
7Flat Bench Lying Leg Raise 250 204-240 sec
8Flat Bench Lying Leg Raise 250 204-240 sec
6 day (rest)
7 day (rest)
8 day
1Barbell Full Squat 320 204-240 sec
2Standing Calf Raises 320 153-180 sec
3Crunches 240 255-300 sec
4Crunches 240 255-300 sec
5Reverse Crunch 350 204-240 sec
9 day (rest)
10 day
1Clean Deadlift 220 306-360 sec
2Pullups 410 357-420 sec
3Pullups 410 357-420 sec
4Hanging Leg Raise 330 204-240 sec
5Hanging Leg Raise 330 204-240 sec
6Dumbbell Side Bend 220 102-120 sec
11 day (rest)
12 day
1Barbell Bench Press - Medium Grip 48 153-180 sec
2Dips - Triceps Version 210 153-180 sec
3Dips - Triceps Version 210 153-180 sec
4Standing Barbell Press Behind Neck 310 153-180 sec
5Crunches 240 255-300 sec
6Crunches 240 255-300 sec
7Flat Bench Lying Leg Raise 250 204-240 sec
8Flat Bench Lying Leg Raise 250 204-240 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
73 min
3×20
Rest: 240 sec
heavy
3×20
Rest: 180 sec
heavy
2×40
Rest: 300 sec
heavy
2×40
Rest: 285 sec
heavy
3×50
Rest: 240 sec
heavy
> 5.28 T 290 scores 210 kcal
Workout #2
116 min
2×20
Rest: 360 sec
heavy
4×10
Rest: 420 sec
heavy
4×10
Rest: 399 sec
heavy
3×30
Rest: 240 sec
heavy
3×30
Rest: 228 sec
heavy
2×20
Rest: 120 sec
heavy
> 2.36 T 542 scores 390 kcal
Workout #3
98 min
4×8
Rest: 180 sec
heavy
2×10
Rest: 180 sec
heavy
2×10
Rest: 171 sec
heavy
3×10
Rest: 180 sec
heavy
2×40
Rest: 300 sec
heavy
2×40
Rest: 285 sec
heavy
2×50
Rest: 240 sec
heavy
2×50
Rest: 228 sec
heavy
> 2.64 T 516 scores 370 kcal

They picked up this program

Jun 18 06:09
Jul 3 13:31
Jul 3 20:18
May 26 16:45
Dec 5 07:25
Nov 5 14:10
Dec 25 11:18
Nov 2 17:36
Jan 15 17:54
Nov 28 07:23
Dec 20 22:07
Nov 14 08:59

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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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