Mass Gain » Трех дневный сплит для эктомоpфов

Mass Gain » Трех дневный сплит для эктомоpфов

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 Bench Press - Medium Grip 48 102-120 sec
2Dumbbell Bench Press 37 102-120 sec
3Dumbbell Shoulder Press 37 102-120 sec
4Power Partials 38 102-120 sec
5Barbell Curl 38 60-70 sec
6Dumbbell Alternate Bicep Curl 38 77-90 sec
2 day (rest)
3 day
1Snatch Deadlift 57 128-150 sec
2Bent Over Barbell Row 37 102-120 sec
3One-Arm Dumbbell Row 37 102-120 sec
4Weighted Bench Dip 38 102-120 sec
5Lying Close-Grip Barbell Triceps Extension Behind The Head 37 102-120 sec
6Crunches 325 102-120 sec
7Hanging Leg Raise 325 102-120 sec
4 day (rest)
5 day
1Barbell Full Squat 58 204-240 sec
2Leg Press 39 153-180 sec
3Barbell Deadlift 48 128-150 sec
4Lying Leg Curls 310 153-180 sec
5Standing Calf Raises 310 77-90 sec
6Seated Calf Raise 310 77-90 sec
7Dumbbell Side Bend 325 153-180 sec
6 day (rest)
7 day (rest)
8 day
1Barbell Bench Press - Medium Grip 48 102-120 sec
2Dumbbell Bench Press 37 102-120 sec
3Dumbbell Shoulder Press 37 102-120 sec
4Power Partials 38 102-120 sec
5Barbell Curl 38 60-70 sec
6Dumbbell Alternate Bicep Curl 38 77-90 sec
9 day (rest)
10 day
1Snatch Deadlift 57 128-150 sec
2Bent Over Barbell Row 37 102-120 sec
3One-Arm Dumbbell Row 37 102-120 sec
4Weighted Bench Dip 38 102-120 sec
5Lying Close-Grip Barbell Triceps Extension Behind The Head 37 102-120 sec
6Crunches 325 102-120 sec
7Hanging Leg Raise 325 102-120 sec
11 day (rest)
12 day
1Barbell Full Squat 58 204-240 sec
2Leg Press 39 153-180 sec
3Barbell Deadlift 48 128-150 sec
4Lying Leg Curls 310 153-180 sec
5Standing Calf Raises 310 77-90 sec
6Seated Calf Raise 310 77-90 sec
7Dumbbell Side Bend 325 153-180 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
55 min
2×8
Rest: 120 sec
moderate
2×8
Rest: 120 sec
heavy
3×7
Rest: 120 sec
moderate
3×7
Rest: 120 sec
moderate
3×8
Rest: 120 sec
moderate
3×8
Rest: 70 sec
moderate
3×8
Rest: 90 sec
heavy
> 3.44 T 483 scores 350 kcal
Workout #2
73 min
5×7
Rest: 150 sec
moderate
3×7
Rest: 120 sec
moderate
3×7
Rest: 120 sec
moderate
3×8
Rest: 120 sec
moderate
3×25
Rest: 120 sec
moderate
3×25
Rest: 120 sec
moderate
> 4.32 T 500 scores 360 kcal
Workout #3
90 min
5×8
Rest: 240 sec
moderate
3×9
Rest: 180 sec
moderate
4×8
Rest: 150 sec
moderate
3×10
Rest: 180 sec
moderate
3×10
Rest: 90 sec
moderate
3×10
Rest: 90 sec
moderate
3×25
Rest: 180 sec
moderate
> 12.04 T 456 scores 330 kcal

They picked up this program

Nov 2 00:58
Oct 23 17:00

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