Mass Gain » Программа на массу от Коробейникова

Mass Gain » Программа на массу от Коробейникова

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
1Clean Deadlift 38 255-300 sec
2Barbell Full Squat 38 306-360 sec
3Barbell Bench Press - Medium Grip 38 204-240 sec
4Bent Over Two-Arm Long Bar Row 38 204-240 sec
5Standing Barbell Press Behind Neck 38 230-270 sec
2 day (rest)
3 day
1Barbell Bench Press - Medium Grip 38 230-270 sec
2Bent Over Two-Arm Long Bar Row 38 230-270 sec
3Barbell Curl 38 204-240 sec
4Lying Close-Grip Barbell Triceps Extension Behind The Head 38 204-240 sec
5Standing Military Press 38 230-270 sec
6Standing Calf Raises 38 179-210 sec
7Crunches 1Max 170-200 sec
4 day (rest)
5 day
1Clean Deadlift 38 255-300 sec
2Barbell Full Squat 38 306-360 sec
3Barbell Bench Press - Medium Grip 38 204-240 sec
4Bent Over Two-Arm Long Bar Row 38 204-240 sec
5Standing Barbell Press Behind Neck 38 230-270 sec
6 day (rest)
7 day (rest)
8 day
1Barbell Bench Press - Medium Grip 38 230-270 sec
2Bent Over Two-Arm Long Bar Row 38 230-270 sec
3Barbell Curl 38 204-240 sec
4Lying Close-Grip Barbell Triceps Extension Behind The Head 38 204-240 sec
5Standing Military Press 38 230-270 sec
6Standing Calf Raises 38 179-210 sec
7Crunches 1Max 170-200 sec
9 day (rest)
10 day
1Clean Deadlift 38 255-300 sec
2Barbell Full Squat 38 306-360 sec
3Barbell Bench Press - Medium Grip 38 204-240 sec
4Bent Over Two-Arm Long Bar Row 38 204-240 sec
5Standing Barbell Press Behind Neck 38 230-270 sec
11 day (rest)
12 day
1Barbell Bench Press - Medium Grip 38 230-270 sec
2Bent Over Two-Arm Long Bar Row 38 230-270 sec
3Barbell Curl 38 204-240 sec
4Lying Close-Grip Barbell Triceps Extension Behind The Head 38 204-240 sec
5Standing Military Press 38 230-270 sec
6Standing Calf Raises 38 179-210 sec
7Crunches 1Max 170-200 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
88 min
3×8
Rest: 300 sec
heavy
3×8
Rest: 360 sec
heavy
3×8
Rest: 240 sec
heavy
3×8
Rest: 240 sec
heavy
3×8
Rest: 270 sec
heavy
> 5.88 T 540 scores 390 kcal
Workout #2
103 min
3×8
Rest: 270 sec
heavy
3×8
Rest: 270 sec
heavy
3×8
Rest: 240 sec
heavy
3×8
Rest: 270 sec
heavy
3×8
Rest: 210 sec
heavy
1×30 max
Rest: 200 sec
to failure
> 5.5 T 489 scores 350 kcal
Workout #3
84 min
3×8
Rest: 285 sec
heavy
3×8
Rest: 342 sec
heavy
3×8
Rest: 228 sec
heavy
3×8
Rest: 228 sec
heavy
3×8
Rest: 257 sec
heavy
> 5.9 T 594 scores 430 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