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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 «1»

Duration in days: 81 Amount of training days: 24 Rest days: 57
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 46-12 (+max) 120-180 sec
2Hyperextensions (Back Extensions) 410-14 120-180 sec
3Standing Dumbbell Calf Raise 410-14 120-180 sec
4Dips - Triceps Version 46-12 (+max) 120-180 sec
5Dips - Triceps Version 46-12 (+max) 120-180 sec
6Triceps Pushdown - Rope Attachment 410-14 120-180 sec
7Preacher Curl 46-12 (+max) 120-180 sec
8Palms-Up Dumbbell Wrist Curl Over A Bench 46-12 (+max) 120-180 sec
9Decline Crunch 2Max 90 sec
10Decline Crunch 2Max 90 sec
11Decline Crunch 2Max 90 sec
2 day (rest)
3 day (rest)
4 day
1Barbell Bench Press - Medium Grip 56-20 (+max) 120-150 sec
2Close-Grip Front Lat Pulldown 56-20 (+max) 120-150 sec
3Barbell Incline Bench Press Medium-Grip 56-20 (+max) 120-150 sec
4Machine Shoulder (Military) Press 56-20 (+max) 120-150 sec
5Standing Low-Pulley Deltoid Raise 46-12 (+max) 120-180 sec
6Seated Cable Rows 46-12 (+max) 120-180 sec
7Barbell Shrug 46-12 (+max) 120-180 sec
8Decline Crunch 2Max 90 sec
9Decline Crunch 2Max 90 sec
10Decline Crunch 2Max 90 sec
5 day (rest)
6 day (rest)
7 day (rest)
8 day
1Leg Press 56-20 (+max) 120-150 sec
2Clean Deadlift 46-12 120-180 sec
3Barbell Lunge 48-12 120-180 sec
4Calf Press On The Leg Press Machine 410-14 120-180 sec
5Lying Close-Grip Barbell Triceps Extension Behind The Head 46-12 (+max) 120-180 sec
6Lying Close-Grip Barbell Triceps Extension Behind The Head 46-12 (+max) 120-180 sec
7Barbell Curl 46-12 (+max) 120-180 sec
8Alternate Hammer Curl 56-20 (+max) 120-150 sec
9Decline Crunch 2Max 90 sec
10Decline Crunch 2Max 90 sec
11Decline Crunch 2Max 90 sec
9 day (rest)
10 day (rest)
11 day
1Barbell Bench Press - Medium Grip 56-20 (+max) 120-150 sec
2Pullups 46-12 (+max) 120-180 sec
3Pullups 46-12 (+max) 120-180 sec
4Cable Crossover 56-20 (+max) 120-150 sec
5One-Arm Dumbbell Row 46-12 (+max) 120-180 sec
6Standing Military Press 56-20 (+max) 120-150 sec
7Power Partials 46-12 (+max) 120-180 sec
8Upright Barbell Row (a)46-12 (+max) 120-180 sec
9Dumbbell Shrug (a)46-12 (+max) 120-180 sec
12 day (rest)
13 day (rest)
14 day (rest)
When activated, it will be charged 8 points

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 24 workouts

Workout #1
125 min
4×12
Rest: 120 sec
heavy
4×10
Rest: 180 sec
heavy
4×10
Rest: 150 sec
heavy
4×10
Rest: 150 sec
very hard
4×8
Rest: 150 sec
heavy
4×12
Rest: 120 sec
heavy
4×10
Rest: 180 sec
heavy
4×12
Rest: 120 sec
heavy
2×20 max
Rest: 90 sec
to failure
2×20 max
Rest: 90 sec
to failure
2×20 max
Rest: 90 sec
to failure
> 6.53 T 971 scores 700 kcal
Workout #2
121 min
4×12
Rest: 120 sec
heavy
1×20 max
Rest: 120 sec
to failure
4×11
Rest: 150 sec
heavy
1×20 max
Rest: 150 sec
to failure
4×10
Rest: 150 sec
heavy
1×20 max
Rest: 150 sec
to failure
4×8
Rest: 150 sec
heavy
1×20 max
Rest: 150 sec
to failure
4×12
Rest: 120 sec
heavy
4×10
Rest: 150 sec
very hard
4×10
Rest: 150 sec
very hard
2×20 max
Rest: 90 sec
to failure
2×20 max
Rest: 90 sec
to failure
2×20 max
Rest: 90 sec
to failure
> 14.39 T 1501 scores 1080 kcal
Workout #3
130 min
4×12
Rest: 120 sec
heavy
1×20 max
Rest: 120 sec
to failure
4×12
Rest: 120 sec
heavy
4×10
Rest: 180 sec
heavy
4×14
Rest: 150 sec
heavy
4×11
Rest: 150 sec
heavy
4×10
Rest: 150 sec
heavy
1×20 max
Rest: 150 sec
to failure
2×20 max
Rest: 90 sec
to failure
2×20 max
Rest: 90 sec
to failure
2×20 max
Rest: 90 sec
to failure
> 19.79 T 1185 scores 850 kcal

They picked up this program

Nov 29 20:40
Mar 19 18:09
Jan 16 15:56
Aug 19 15:54
Aug 18 06:48
Aug 19 16:38
Aug 19 12:00
Aug 16 12:29
Mar 20 15:44
Aug 19 14:29
Apr 17 18:14
Oct 8 14:02
May 13 19:16
Aug 17 14:35
Jun 23 16:56
Feb 24 23:40
Aug 11 18:00

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