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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: 23 Amount of training days: 12 Rest days: 11
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
1Bodyweight Squat (a)3-530 sec-38 sec 10-15 sec
2Push-Ups With Feet Elevated (a)3-530 sec-38 sec 10-15 sec
3Push-Ups With Feet Elevated (a)3-530 sec-38 sec 10-15 sec
4Burpee (a)3-530 sec-38 sec 10-15 sec
5Scissor Kick (a)3-530 sec-38 sec 10-15 sec
6Pushups (Close and Wide Hand Positions) (a)3-530 sec-38 sec 10-15 sec
7Butt Lift (Bridge) (a)3-530 sec-38 sec 10-15 sec
2 day (rest)
3 day
1Split Squats (a)3-530 sec-38 sec 10-15 sec
2Split Squats (a)3-530 sec-38 sec 10-15 sec
3Handstand Push-Ups (a)3-530 sec-38 sec 10-15 sec
4Seated Leg Tucks (a)3-530 sec-38 sec 10-15 sec
5Bench Dips (a)3-530 sec-38 sec 10-15 sec
6Superman (a)3-530 sec-38 sec 10-15 sec
7Superman (a)3-530 sec-38 sec 10-15 sec
8Push-Up Wide (a)3-530 sec-38 sec 10-15 sec
4 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
17 min
3×30 sec
Rest: 14 sec
moderate
3×30 sec
Rest: 14 sec
moderate
4×30 sec
Rest: 10 sec
moderate
3×30 sec
Rest: 14 sec
moderate
3×30 sec
Rest: 14 sec
moderate
3×30 sec
Rest: 14 sec
moderate
3×30 sec
Rest: 14 sec
moderate
56 scores 40 kcal
Workout #2
20 min
3×30 sec
Rest: 14 sec
moderate
4×30 sec
Rest: 10 sec
moderate
3×30 sec
Rest: 14 sec
moderate
3×30 sec
Rest: 14 sec
moderate
3×30 sec
Rest: 14 sec
moderate
3×30 sec
Rest: 14 sec
moderate
4×30 sec
Rest: 10 sec
moderate
3×30 sec
Rest: 14 sec
moderate
60 scores 40 kcal
Workout #3
21 min
4×30 sec
Rest: 10 sec
moderate
3×38 sec
Rest: 15 sec
heavy
5×30 sec
Rest: 10 sec
moderate
4×30 sec
Rest: 10 sec
moderate
4×30 sec
Rest: 10 sec
moderate
4×30 sec
Rest: 10 sec
moderate
4×30 sec
Rest: 10 sec
moderate
82 scores 60 kcal

They picked up this program

May 7 17:21
Jul 18 23:33
Nov 2 09:21
Aug 8 15:31
Mar 26 10:07
Jul 21 17:49
Mar 3 16:08
Jul 20 13:58
Aug 9 09:35
Jul 20 15:42
Jul 19 18:59
Jul 20 15:52
May 22 06:49
May 29 10:21
Apr 12 14:39
Jun 23 08:43
Nov 22 18:39
May 13 19:28
Nov 14 07:12

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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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