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The content of of the program

1 «Сила+Гипертрофия+Выносливость (8 тренировок по 12 упражнений)»

Duration in days: 82 Amount of training days: 48 Rest days: 34
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
1Pullups 54-12 (+max) 150 sec
2Pullups 54-12 (+max) 150 sec
3One-Arm Dumbbell Row 312-14 90 sec
4Отжимания на одной руке с подставкой 3-410-14 90 sec
5Push-Ups With Feet Elevated (b)3-412-19 40-120 sec
6Push-Ups With Feet Elevated (b)3-412-19 40-120 sec
7Dumbbell Flyes (b)3-410-12 60 sec
8Dumbbell One-Arm Triceps Extension (с)46-12 60 sec
9Bench Dips (с)3-415-20 40-120 sec
10Reverse Crunch 1-225 60 sec
2 day
1Stiff-Legged Dumbbell Deadlift (a)3-414-18 40 sec
2Superman (a)315-20 40 sec
3Superman (a)315-20 40 sec
4Приседания на одной ноге 4-57-8 120 sec
5Dumbbell Lunges (b)3-48-14 90 sec
6Прыжки из приседа с отягощением (b)48-12 120 sec
7Прыжки из приседа с отягощением (b)48-12 120 sec
8Прыжки из приседа с отягощением (b)48-12 120 sec
9Standing Dumbbell Calf Raise 3-416-22 60 sec
10Tuck Crunch (c)2-320 20 sec
11Reverse Crunch (c)2-320 20 sec
12Alternate Heel Touchers (c)2-320 20 sec
13Alternate Heel Touchers (c)2-320 20 sec
14Toe Touchers (c)2-320 20 sec
15Планка (c)2-380 sec-100 sec 20 sec
3 day (rest)
4 day
1Dumbbell One-Arm Shoulder Press 48-12 (+max) 60-80 sec
2Front Two-Dumbbell Raise (a)46-12 60 sec
3Power Partials (a)46-12 60 sec
4Seated Bent-Over Rear Delt Raise (a)46-12 60 sec
5Chin-Up 75-10 (+max) 40-120 sec
6Chin-Up 75-10 (+max) 40-120 sec
7Concentration Curls 46-12 60 sec
8Palms-Up Dumbbell Wrist Curl Over A Bench 46-12 40 sec
9Crunches 2-330 40 sec
10Crunches 2-330 40 sec
5 day
1Wide-Grip Rear Pull-Up 75-10 (+max) 40-120 sec
2Wide-Grip Rear Pull-Up 75-10 (+max) 40-120 sec
3Cuban Press 46-12 60 sec
4Standing Dumbbell Upright Row (a)3-56-12 (+max) 60-80 sec
5Dumbbell Raise (a)3-56-12 (+max) 60-80 sec
6Dumbbell Shrug (a)3-412-18 60 sec
7 (b)3-49-12 15 sec
8Isometric Neck Exercise - Front And Back (b)3-48-12 40 sec
9Hanging Pike 3-49-12 60 sec
10Hanging Pike 3-49-12 60 sec
11Reverse Crunch 1-225 60 sec
6 day (rest)
7 day (rest)
8 day
1Подтягивания широким хватом к груди 54-12 (+max) 150 sec
2One-Arm Dumbbell Row 4-57-10 60 sec
3Single-Arm Push-Up 5-76-10 (+max) 40-90 sec
4Push-Up Wide (b)3-415-20 40-120 sec
5Dumbbell Flyes (b)3-46-8 (+max) 80 sec
6Dumbbell Bench Press (b)3-46-8 (+max) 80 sec
7Bent-Arm Dumbbell Pullover 3-56-12 (+max) 60-80 sec
8Lying Dumbbell Tricep Extension 47-12 60 sec
9Tricep Dumbbell Kickback 47-12 60 sec
10Crunches 2-330 40 sec
11Crunches 2-330 40 sec
9 day
1Stiff-Legged Dumbbell Deadlift (a)3-410-12 40 sec
2Dumbbell Side Bend (a)3-48-14 40 sec
3Superman (a)320-25 40 sec
4Superman (a)320-25 40 sec
5Iron Cross 3-56-12 (+max) 60-80 sec
6Приседания на одной ноге 39-10 (+max) 120 sec
7Dumbbell Step Ups 38-14 120 sec
8Прыжки из приседа с отягощением 49-10 120 sec
9Прыжки из приседа с отягощением 49-10 120 sec
10Прыжки из приседа с отягощением 49-10 120 sec
11Standing Dumbbell Calf Raise 3-416-22 60 sec
12Reverse Crunch (b)2-320 20 sec
13Oblique Crunches - On The Floor (b)2-320 20 sec
14Oblique Crunches - On The Floor (b)2-320 20 sec
15Toe Touchers (b)2-320 20 sec
16Tuck Crunch (b)2-320 20 sec
10 day (rest)
11 day
1Handstand Push-Ups 3-47-10 (+max) 60-120 sec
2Arnold Dumbbell Press 3-48-12 (+max) 60-80 sec
3Seated Side Lateral Raise (b)46-12 60 sec
4Front Dumbbell Raise (b)46-12 60 sec
5Bent Over Dumbbell Rear Delt Raise With Head On Bench (b)46-12 60 sec
6Dumbbell One-Arm Shoulder Press 48-12 (+max) 60-80 sec
7 75-10 (+max) 40-120 sec
8 75-10 (+max) 40-120 sec
9Dumbbell Alternate Bicep Curl 48-12 60 sec
10Palms-Down Dumbbell Wrist Curl Over A Bench 46-12 40 sec
11Tuck Crunch 1-225 60 sec
12 day
1Wide-Grip Rear Pull-Up 75-10 (+max) 40-120 sec
2Wide-Grip Rear Pull-Up 75-10 (+max) 40-120 sec
3Cuban Press 46-12 60 sec
4Standing Dumbbell Upright Row (a)3-56-12 (+max) 60-80 sec
5Dumbbell Raise (a)3-56-12 (+max) 60-80 sec
6Dumbbell Shrug (a)4-58-10 (+max) 80 sec
7 (b)3-49-12 15 sec
8Isometric Neck Exercise - Front And Back (b)3-48-12 40 sec
9Hanging Pike 3-49-12 60 sec
10Hanging Pike 3-49-12 60 sec
11Bicycle Crunches 2-345 sec-60 sec 60 sec
13 day (rest)
14 day (rest)
Level «Advanced 1» is required or you can pay 320 points / what is it?
Allowed for status «VIP»

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 48 workouts

Workout #1
88 min
1×8 max
Rest: 150 sec
to failure
1×6
Rest: 150 sec
heavy
2×5
Rest: 150 sec
moderate
1×4
Rest: 150 sec
moderate
1×8 max
Rest: 150 sec
to failure
1×7
Rest: 150 sec
very hard
3×5
Rest: 150 sec
moderate
3×12
Tempo:
2/0/X/1
Rest:
90 sec
very hard
4×12
Tempo:
2/0/2/1
Rest:
40 sec
moderate
4×15
Tempo:
2/0/2/1
Rest:
80 sec
heavy
3×12
Tempo:
2/0/2/0
Rest:
60 sec
very hard
4×12
Rest: 60 sec
heavy
4×15
Tempo:
2/0/1/1
Rest:
40 sec
heavy
1×25
Tempo:
2/0/1/1
Rest:
60 sec
to failure
> 1.79 T 1620 scores 1160 kcal
Workout #2
101 min
3×14
Tempo:
2/0/2/1
Rest:
40 sec
very hard
3×15
Tempo:
1/0/1/2
Rest:
40 sec
heavy
3×18
Tempo:
1/0/1/2
Rest:
40 sec
very hard
4×8
Rest: 120 sec
very hard
3×12
Rest: 90 sec
very hard
3×20
Tempo:
2/0/1/2
Rest:
60 sec
heavy
2×20
Tempo:
1/0/1/2
Rest:
20 sec
to failure
2×20
Tempo:
1/0/1/2
Rest:
20 sec
to failure
2×20
Tempo:
1/0/1/2
Rest:
20 sec
to failure
3×20
Tempo:
1/0/1/2
Rest:
20 sec
to failure
2×15
Tempo:
1/0/1/2
Rest:
20 sec
to failure
2×80 sec
Rest: 20 sec
very hard
> 4.87 T 1685 scores 1210 kcal
Workout #3
78 min
4×12
Tempo:
2/0/2/0
Rest:
60 sec
very hard
4×12
Tempo:
2/0/1/2
Rest:
60 sec
heavy
4×12
Tempo:
2/0/1/2
Rest:
60 sec
heavy
4×12
Tempo:
2/0/1/2
Rest:
60 sec
heavy
1×5
Rest: 40 sec
moderate
1×6
Rest: 50 sec
moderate
1×7
Rest: 80 sec
heavy
1×10 max
Rest: 120 sec
to failure
1×8
Rest: 90 sec
very hard
1×7
Rest: 80 sec
heavy
1×5
Rest: 40 sec
moderate
1×5
Rest: 40 sec
moderate
1×6
Rest: 50 sec
moderate
1×7
Rest: 80 sec
heavy
1×8
Rest: 90 sec
very hard
1×7
Rest: 80 sec
heavy
1×6
Rest: 60 sec
moderate
1×5
Rest: 40 sec
moderate
4×12
Tempo:
2/0/1/0
Rest:
60 sec
heavy
2×30
Rest: 40 sec
to failure
3×30
Rest: 40 sec
to failure
> 3.7 T 1798 scores 1290 kcal

They picked up this program

Jul 20 21:07
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Jul 8 19:33
Aug 23 20:26
Aug 8 20:45
Aug 20 09:46
Aug 19 14:29
Jun 30 08:20
Aug 17 13:15
Aug 16 15:57

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
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  3. Используйте «Мобильный ассистент», чтобы приступить к тренировкам.

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