Mass Gain » Программа которая растит мышцы

Mass Gain » Программа которая растит мышцы

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 36-20 179-210 sec
2Barbell Bench Press - Medium Grip 36-15 153-180 sec
3Barbell Incline Bench Press Medium-Grip 18 153-180 sec
4Close-Grip Front Lat Pulldown 38-15 128-180 sec
5Lying T-Bar Row 28-12 128-150 sec
6Dumbbell Alternate Bicep Curl 37-20 102-120 sec
7Concentration Curls 17 102-120 sec
8One Arm Dumbbell Preacher Curl 27 128-150 sec
9Standing Calf Raises 225 153-180 sec
10Hanging Leg Raise 320 102-120 sec
11Hanging Leg Raise 320 102-120 sec
12Crunches 320 102-120 sec
13Crunches 320 102-120 sec
2 day (rest)
3 day
1Leg Press 310-20 204-240 sec
2Barbell Deadlift 310-15 153-180 sec
3Standing Military Press 38-15 128-180 sec
4Power Partials 210 153-180 sec
5Seated Bent-Over Rear Delt Raise 110 153-180 sec
6Lying Close-Grip Barbell Triceps Extension Behind The Head 37-15 128-150 sec
7Lying Close-Grip Barbell Triceps Extension Behind The Head 37-15 128-150 sec
8Dumbbell One-Arm Triceps Extension 37-15 102-120 sec
9Hanging Pike 38 128-150 sec
10Hanging Pike 38 128-150 sec
11Crunches 320 128-150 sec
12Crunches 320 128-150 sec
4 day (rest)
5 day
1Barbell Full Squat 36-20 179-210 sec
2Barbell Bench Press - Medium Grip 36-15 153-180 sec
3Barbell Incline Bench Press Medium-Grip 18 153-180 sec
4Close-Grip Front Lat Pulldown 38-15 128-180 sec
5Lying T-Bar Row 28-12 128-150 sec
6Dumbbell Alternate Bicep Curl 37-20 102-120 sec
7Concentration Curls 17 102-120 sec
8One Arm Dumbbell Preacher Curl 27 128-150 sec
9Standing Calf Raises 225 153-180 sec
10Hanging Leg Raise 320 102-120 sec
11Hanging Leg Raise 320 102-120 sec
12Crunches 320 102-120 sec
13Crunches 320 102-120 sec
6 day (rest)
7 day (rest)
8 day
1Leg Press 310-20 204-240 sec
2Barbell Deadlift 310-15 153-180 sec
3Standing Military Press 38-15 128-180 sec
4Power Partials 210 153-180 sec
5Seated Bent-Over Rear Delt Raise 110 153-180 sec
6Lying Close-Grip Barbell Triceps Extension Behind The Head 37-15 128-150 sec
7Lying Close-Grip Barbell Triceps Extension Behind The Head 37-15 128-150 sec
8Dumbbell One-Arm Triceps Extension 37-15 102-120 sec
9Hanging Pike 38 128-150 sec
10Hanging Pike 38 128-150 sec
11Crunches 320 128-150 sec
12Crunches 320 128-150 sec
9 day (rest)
10 day
1Barbell Full Squat 36-20 179-210 sec
2Barbell Bench Press - Medium Grip 36-15 153-180 sec
3Barbell Incline Bench Press Medium-Grip 18 153-180 sec
4Close-Grip Front Lat Pulldown 38-15 128-180 sec
5Lying T-Bar Row 28-12 128-150 sec
6Dumbbell Alternate Bicep Curl 37-20 102-120 sec
7Concentration Curls 17 102-120 sec
8One Arm Dumbbell Preacher Curl 27 128-150 sec
9Standing Calf Raises 225 153-180 sec
10Hanging Leg Raise 320 102-120 sec
11Hanging Leg Raise 320 102-120 sec
12Crunches 320 102-120 sec
13Crunches 320 102-120 sec
11 day (rest)
12 day
1Leg Press 310-20 204-240 sec
2Barbell Deadlift 310-15 153-180 sec
3Standing Military Press 38-15 128-180 sec
4Power Partials 210 153-180 sec
5Seated Bent-Over Rear Delt Raise 110 153-180 sec
6Lying Close-Grip Barbell Triceps Extension Behind The Head 37-15 128-150 sec
7Lying Close-Grip Barbell Triceps Extension Behind The Head 37-15 128-150 sec
8Dumbbell One-Arm Triceps Extension 37-15 102-120 sec
9Hanging Pike 38 128-150 sec
10Hanging Pike 38 128-150 sec
11Crunches 320 128-150 sec
12Crunches 320 128-150 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
125 min
1×20
Rest: 210 sec
easy
1×10
Rest: 210 sec
moderate
1×6
Rest: 210 sec
heavy
1×15
Rest: 180 sec
easy
1×8
Rest: 180 sec
moderate
1×6
Rest: 180 sec
heavy
1×15
Rest: 150 sec
easy
1×12
Rest: 180 sec
moderate
1×8
Rest: 180 sec
heavy
1×12
Rest: 150 sec
moderate
1×8
Rest: 150 sec
heavy
1×20
Rest: 120 sec
easy
2×7
Rest: 120 sec
heavy
1×7
Rest: 120 sec
heavy
2×7
Rest: 150 sec
heavy
2×25
Rest: 180 sec
moderate
3×20
Rest: 120 sec
moderate
3×20
Rest: 114 sec
moderate
3×20
Rest: 120 sec
moderate
3×20
Rest: 114 sec
moderate
> 7.12 T 705 scores 500 kcal
Workout #2
131 min
1×20
Rest: 240 sec
easy
2×10
Rest: 240 sec
heavy
1×15
Rest: 180 sec
easy
2×10
Rest: 180 sec
heavy
1×15
Rest: 150 sec
easy
1×10
Rest: 180 sec
moderate
1×8
Rest: 180 sec
heavy
2×10
Rest: 180 sec
moderate
1×10
Rest: 180 sec
heavy
1×15
Rest: 150 sec
easy
2×7
Rest: 150 sec
moderate
1×15
Rest: 143 sec
easy
2×7
Rest: 143 sec
moderate
1×15
Rest: 120 sec
moderate
2×7
Rest: 120 sec
heavy
3×8
Rest: 150 sec
moderate
3×8
Rest: 143 sec
moderate
3×20
Rest: 150 sec
moderate
3×20
Rest: 143 sec
moderate
> 7.77 T 617 scores 440 kcal
Workout #3
120 min
1×20
Rest: 200 sec
easy
1×10
Rest: 200 sec
moderate
1×6
Rest: 200 sec
heavy
1×15
Rest: 171 sec
easy
1×8
Rest: 171 sec
moderate
1×6
Rest: 171 sec
heavy
1×15
Rest: 143 sec
easy
1×12
Rest: 171 sec
moderate
1×8
Rest: 171 sec
heavy
1×12
Rest: 143 sec
moderate
1×8
Rest: 143 sec
heavy
1×20
Rest: 114 sec
easy
2×7
Rest: 114 sec
heavy
1×7
Rest: 114 sec
heavy
2×7
Rest: 143 sec
heavy
2×25
Rest: 171 sec
moderate
3×20
Rest: 108 sec
moderate
3×20
Rest: 102 sec
heavy
3×20
Rest: 108 sec
moderate
3×20
Rest: 102 sec
heavy
> 7.36 T 782 scores 560 kcal

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