Mass Gain » Двухдневный сплит для начинающих

Mass Gain » Двухдневный сплит для начинающих

Beginner

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 «8 тренировок»

Duration in days: 17 Amount of training days: 8 Rest days: 9
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
1Standing Calf Raises 318 153-180 sec
2Barbell Full Squat 310 204-240 sec
3Barbell Deadlift 38 179-210 sec
4Подтягивания широким хватом к груди 210 153-180 sec
5Bent Over Barbell Row 28 204-240 sec
6Barbell Curl 28 153-180 sec
7Reverse Barbell Curl 210 153-180 sec
8Crunches 220 179-210 sec
2 day (rest)
3 day
1Seated Calf Raise 320 179-210 sec
2Barbell Bench Press - Medium Grip 27 153-180 sec
3Incline Dumbbell Flyes 28 153-180 sec
4Power Partials 210 204-240 sec
5Standing Military Press 28 153-180 sec
6Close-Grip Barbell Bench Press 28 179-210 sec
7Dumbbell Shrug 212 153-180 sec
8Hanging Leg Raise 220 179-210 sec
4 day (rest)
5 day
1Standing Calf Raises 318 153-180 sec
2Barbell Full Squat 310 204-240 sec
3Barbell Deadlift 38 179-210 sec
4Подтягивания широким хватом к груди 210 153-180 sec
5Bent Over Barbell Row 28 204-240 sec
6Barbell Curl 28 153-180 sec
7Reverse Barbell Curl 210 153-180 sec
8Crunches 220 179-210 sec
6 day (rest)
7 day (rest)
8 day
1Seated Calf Raise 320 179-210 sec
2Barbell Bench Press - Medium Grip 27 153-180 sec
3Incline Dumbbell Flyes 28 153-180 sec
4Power Partials 210 204-240 sec
5Standing Military Press 28 153-180 sec
6Close-Grip Barbell Bench Press 28 179-210 sec
7Dumbbell Shrug 212 153-180 sec
8Hanging Leg Raise 220 179-210 sec
9 day (rest)
10 day
1Standing Calf Raises 318 153-180 sec
2Barbell Full Squat 310 204-240 sec
3Barbell Deadlift 38 179-210 sec
4Подтягивания широким хватом к груди 210 153-180 sec
5Bent Over Barbell Row 28 204-240 sec
6Barbell Curl 28 153-180 sec
7Reverse Barbell Curl 210 153-180 sec
8Crunches 220 179-210 sec
11 day (rest)
12 day
1Seated Calf Raise 320 179-210 sec
2Barbell Bench Press - Medium Grip 27 153-180 sec
3Incline Dumbbell Flyes 28 153-180 sec
4Power Partials 210 204-240 sec
5Standing Military Press 28 153-180 sec
6Close-Grip Barbell Bench Press 28 179-210 sec
7Dumbbell Shrug 212 153-180 sec
8Hanging Leg Raise 220 179-210 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 8 workouts

Workout #1
92 min
3×18
Rest: 180 sec
moderate
3×10
Rest: 240 sec
moderate
3×8
Rest: 210 sec
moderate
2×8
Rest: 240 sec
moderate
2×8
Rest: 180 sec
moderate
2×10
Rest: 180 sec
moderate
2×20
Rest: 210 sec
moderate
> 6.68 T 393 scores 280 kcal
Workout #2
84 min
3×20
Rest: 210 sec
moderate
2×7
Rest: 180 sec
moderate
2×8
Rest: 180 sec
moderate
2×10
Rest: 240 sec
moderate
2×8
Rest: 180 sec
moderate
2×8
Rest: 210 sec
moderate
2×12
Rest: 180 sec
moderate
2×20
Rest: 210 sec
moderate
> 4.69 T 347 scores 250 kcal
Workout #3
89 min
3×18
Rest: 171 sec
moderate
3×10
Rest: 228 sec
moderate
3×8
Rest: 200 sec
moderate
2×8
Rest: 228 sec
moderate
2×8
Rest: 171 sec
moderate
2×10
Rest: 171 sec
moderate
2×20
Rest: 200 sec
moderate
> 6.87 T 430 scores 310 kcal

They picked up this program

Nov 6 06:35

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

Similar programs

Search for program

Verified!
Maintenance
Beginner
26
Verified!
Active Recovery
Beginner
4

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