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More than 25000 members!
Join us and train with AtletIQ

Members' rating

Валерий
27.9M+
Ярмоц Алексей
27M+
Максим
14.3M+
Олег Горемыкин
14.3M+
Вера
9.6M+
Sergey Stroganov
8.7M+
Владимир
8M+
Petrinyak
5.5M+
Roman
4.9M+
Klok
4.6M+

New members

Андрей Куликов
Mad Man
Mass Gain
Сергей Сарафанов
Fat Burning
Руся Выборнов
Mass Gain
Alexander
Irrr
Анастасия Воробьёва
Fat Burning
Город Грехов
Active Recovery
Миша Кашевич
Fat Burning
Владимир Шальнев
Mass Gain

Photo reports (all)

Ready to use workout routines for any purpose

3-day "right" split
Thanks to the right selection of basic and isolating exercises, an ideal training program was created. Depending on the exercises, the number of repetitions in the sets will vary from 6 to 15. This principle will help develop both muscle hypertrophy and overall endurance of the body.
Award:
Goal:
Mass Gain
Rating: 4.8 / 5
Workouts: 12 days
Gender: Intermediate
Workout place:
Gym
The program for ectomorphs
Classical three-day split-training program, adapted to ectomorph-athletes, will help to overcome the genetic barrier. First we develop strength, then we work for mass - it's the only way to break through the plateau and create the body that everyone dreams about.
Award:
Goal:
Mass Gain
Rating: 4.9 / 5
Workouts: 48 days
Gender: Intermediate
Workout place:
Gym
Basic two-day program
Two-day training mode is an excellent alternative to the classic power split. The mechanism of working capacity of the proposed two-day program is based on a low frequency of muscular loadability, which ensures full recovery of injured fibers and, as a consequence, moderately productive muscle growth.
Award:
Goal:
Mass Gain
Rating: 4.7 / 5
Workouts: 12 days
Gender: Intermediate
Workout place:
Gym
FullActive
Bodybuilding program "FullActive" contains 7 different, but carefully selected sets of exercises, alternating every other day. These trainings are aimed primarily at stimulating hypertrophy of predominantly large muscle groups, but apart from this, in the process of training, the overall endurance of the organism and the strength of muscles develop. The program is recommended to athletes who have basic experience in the gym.
Award:
Goal:
Mass Gain
Rating: 4.4 / 5
Workouts: 28 days
Gender: Intermediate
Workout place:
Gym
Two-day split for large muscle groups
The program "Two-day split for large muscle groups" is aimed at athletes with an average level of athletic skill. It is based on the principle of separate training, which allows you to effectively increase power by working with submaximal weights and to grow muscle mass, while having time to recover fully.
Award:
Goal:
Mass Gain
Rating: 4.7 / 5
Workouts: 12 days
Gender: Intermediate
Workout place:
Gym
Chest Active
"How to pump up the chest?" - a question that literally confronts every athlete. For you it is already solved - apply a new method of intensive training and make a decisive jump to the large size of the chest while simultaneously bringing other muscle groups into the perfect condition.
Award:
Goal:
Mass Gain
Rating: 4.8 / 5
Workouts: 32 days
Gender: Intermediate
Workout place:
Gym
FullBody Plus
Fullbody-style training that perfectly fits into the training plan of the experienced natural "lifter" as a temporary "contrast" to the split-schemes. Accelerate training progress with an effective complex for the simultaneous development of all major muscle groups!
Goal:
Mass Gain
Rating: 4.8 / 5
Workouts: 12 days
Gender: Intermediate
Workout place:
Gym
ATLANT
A unique tandem of long-tested and effective techniques of a two-month training program for muscle mass will help you to make a breakthrough in personal training and fully use the muscle potential.
Award:
Goal:
Mass Gain
Rating: 4.8 / 5
Workouts: 24 days
Gender: Intermediate
Workout place:
Gym
Nuclear Arms
The four-day balanced split specialization aimed at the explosive development of muscles in the arms and deltoids
Award:
Goal:
Mass Gain
Rating: 4.7 / 5
Workouts: 16 days
Gender: Intermediate
Workout place:
Gym
Legs and Chest (mass + strength)
Do you tirelessly train in the gym, but you can not see any progress? It's time to move away from the old-boring recommendations and follow the progressive method of step-changing loads that will bring your muscles an unprecedented volume and strength.
Award:
Goal:
Mass Gain
Rating: 5 / 5
Workouts: 12 days
Gender: Intermediate
Workout place:
Gym
Devil's Dozen
The same balanced training package for training is available for dumbbells and your own weight. Keep yourself in shape, develop endurance and increase muscle volume without leaving your home!
Goal:
Mass Gain
Rating: 4.5 / 5
Workouts: 24 days
Gender: Intermediate
Workout place:
Home
Mass gain program based on 5 principles
The proposed training program for the gym for mass gain will not only help increase muscle volumes, but also develop power capacity. For this purpose, 4 small cycles were specially selected, which are performed alternately one by one. The alternation of fundamentally different training regimes does not allow the muscles to get used to the loads and ensure their relentless growth.
Award:
Goal:
Mass Gain
Rating: 4.8 / 5
Workouts: 48 days
Gender: Intermediate
Workout place:
Gym
Four-day split to build mass
The four-day split for mass recruitment is preferred by athletes who want to bring the training to a new qualitative level. The basis of the complex is the principle of alternating loadability of each muscle group only once a week. For each large muscular group, namely, the chest, back and legs, the program separately identifies a training day, where all attention and effort will be focused only on them.
Award:
Goal:
Mass Gain
Rating: 4.8 / 5
Workouts: 24 days
Gender: Intermediate
Workout place:
Gym
Two-week Hell on the mass (Hardcore Workout)
Does the bodybuilding world know the athlete as merciless to himself and unyieldingly rushing toward the goal as Marcus Ruhl? You have something to learn from him - an intolerably busy schedule and incredibly heavy workouts of extreme intensity will help you make your "big" breakthrough. Only for fanatics of hardcore training and only from AtletIQ is the heaviest program for the mass "Two Weeks of Hell in gym".
Award:
Goal:
Mass Gain
Rating: 4.8 / 5
Workouts: 12 days
Gender: Intermediate
Workout place:
Gym
Shoulders and Back (mass + strength)
It's time to adjust the genetic "deficiencies" and form a powerful back and impressive shoulders. Ask the advice of users of the training complex for the shoulders and back from Atletiq. Massive, broader, stronger - that's their motto and work result.
Award:
Goal:
Mass Gain
Rating: 4.8 / 5
Workouts: 12 days
Gender: Intermediate
Workout place:
Gym
Extreme Mass
You strive to spur muscular development, but do not know how? Today we disclose the recipe for the extreme mass to all comers. Apply the training scheme of an elite bodybuilder - shuffle the compound exercises with a target isolation in a four-day split.
Award:
Goal:
Mass Gain
Rating: 4.6 / 5
Workouts: 32 days
Gender: Intermediate
Workout place:
Gym
Scientific split for mass gain
A four-day "scientific" split, built on separate trainings of fast and slow muscle fibers, will help to reach a new level of physical development.
Award:
Goal:
Mass Gain
Rating: 4.8 / 5
Workouts: 32 days
Gender: Intermediate
Workout place:
Gym
Natural Bodybuilding
Universal program bodybuilding workouts — the quintessence of effective training. The principle of periodization of training is applied, which allows you to achieve high results in terms of strength and muscle mass, while avoiding a surge of muscle fibers.
Award:
Goal:
Mass Gain
Rating: 5 / 5
Workouts: 24 days
Gender: Intermediate
Workout place:
Gym
Arms and Legs (mass + strength)
Do you want to create really impressive volumes of arms and powerfully pump legs? Try out a new power training program with an upward shift in weight load, which will open a new era of body transformation for you.
Award:
Goal:
Mass Gain
Rating: 4.9 / 5
Workouts: 12 days
Gender: Intermediate
Workout place:
Gym
Hybrid "3 in 1" - mass, strength, relief
Mass, strength or muscle relief? From now on you will not face the complexities of choice. Here it is a universal hybrid training program with which you can work on training goals simultaneously.
Award:
Goal:
Mass Gain
Rating: 5 / 5
Workouts: 8 days
Gender: Intermediate
Workout place:
Gym
Mass Gain 10x10
Athletes are in constant search for new training schemes and brilliant success formulas that would help them break through the genetic barriers. But the problem is that such a formula does not exist! Even the simplest, like a brick, technique can work, if it is radically different from that to which your muscles are accustomed. Try to "confuse" them with a unique voluminous training: just one exercise per 100 basic repetitions.
Award:
Goal:
Mass Gain
Rating: 5 / 5
Workouts: 6 days
Gender: Intermediate
Workout place:
Gym
Mass gain and strength development without machines
The psychology of the bodybuilder is predictable: we want to grow record volumes of muscle, but at the same time do not agree to lose in their power. If you are ready to abandon the current strategy of training for the sake of achieving these two goals, we are ready to offer you a solution - for two weeks forget about "machine" pumping and use an exclusive scheme of muscle training without machines from AtletIQ.
Award:
Goal:
Mass Gain
Rating: 5 / 5
Workouts: 6 days
Gender: Intermediate
Workout place:
Gym
Super Back
Wide, ripped back — the cherished dream of every athlete. But while some continue to dream, others start to act, achieving stunning results with an effective software package of 7 exercises to strengthen and pump up the back.
Award:
Goal:
Mass Gain
Rating: 4.6 / 5
Workouts: 8 days
Gender: Intermediate
Workout place:
Gym
Lone wolf
Don't like "schooly" approach to training? Then go on your own, taking with you a training plan from AtletIQ. Only take a chance to go against the rules and you will see how many advantages of training alone there are - complete freedom of maneuvers and absolute concentration at work will give you an unprecedented start to muscle hypertrophy.
Goal:
Mass Gain
Rating: 4.3 / 5
Workouts: 12 days
Gender: Intermediate
Workout place:
Gym
Mass Gain "4x100" with dumbbells
"I want to become giant!" With this thought you fall asleep and wake up, but the universe does not hurry to fulfill your wishes! No wonder: autosuggestion, of course is powerful thing, but workouts in the gym are much more effective. You can see this on your personal experience, having experienced a super-voluminous dumbbell program from AtletIQ!
Goal:
Mass Gain
Rating: 4.7 / 5
Workouts: 6 days
Gender: Intermediate
Workout place:
Home
2x3 Forsage
Still in search of an effective workout for the mass? We are ready to offer a non-standard solution - the original 2 × 3 FORSAGE complex. The 5-day weight training program is aimed at experienced athletes, since it involves a high-intensity mode of training with maximum dedication.
Award:
Goal:
Mass Gain
Rating: 5 / 5
Workouts: 25 days
Gender: Intermediate
Workout place:
Gym
Mass +
Your previous training methodology will seem like amateur fitness in comparison with a high-intensity program of cyclic loads. You literally feel how the muscle fibers are "torn" - this is the only way to gain mass.
Award:
Goal:
Mass Gain
Rating: 5 / 5
Workouts: 16 days
Gender: Intermediate
Workout place:
Gym
3-day split for women
Are serious sports experience and many hours of effective training behind you? And ahead - the need for a complex choice of an effective program? Why put experiments on your own body in vain attempts to invent a radically new approach to training? Good old three-day split to sports ladies to help!
Goal:
Mass Gain
Workouts: 21 day
Gender: Intermediate
Workout place:
Gym
Total Split - Strength and Hypertrophy, upper / lower
If, having increased a few kilos of lean muscle, you are satisfied, go on. This program is for those who are accustomed to getting everything from life. AtletIQ will teach you the lesson of combining hypertrophy and strength training on the principle of double split right in one week cycle.
Goal:
Mass Gain
Workouts: 16 days
Gender: Intermediate
Workout place:
Gym
FullBody
How to make the most effective use of the first month of training, if you are new to this business? The program "FullBody" will help in 4 weeks to harmoniously develop all parts of the body thanks to 3 different complexes of compound and isolating exercises carefully selected for each other in order to increase muscle mass.
Award:
Goal:
Mass Gain
Rating: 4.7 / 5
Workouts: 12 days
Gender: Beginner
Workout place:
Gym
First step
Do you dream of being among the advanced bodybuilders? Start your way to the records with this two-stage basic training program for the whole body.
Award:
Goal:
Mass Gain
Rating: 4.7 / 5
Workouts: 15 days
Gender: Beginner
Workout place:
Gym
Mass gain program with dumbbells
Most of the people who come from powerlifting are indulgent about dumbbells, preferring his majesty - the bar. Yes, it is difficult to argue with the effectiveness of the last tool for hypertrophic purposes. But we tried and proved: the absolute monopoly of this equipment is not justified - a couple of gadgets from "amateur fitness" can pump your body no worse than a vaunted barbell.
Goal:
Mass Gain
Rating: 4.2 / 5
Workouts: 12 days
Gender: Beginner
Workout place:
Home
Second step
Concentrate your efforts on recruiting mass, performing a classical basic program with the inclusion of specialized isolation exercises. The three-day schedule of training of various intensity is a guarantee of success in the matter of pumping impressive muscles.
Goal:
Mass Gain
Rating: 4.8 / 5
Workouts: 24 days
Gender: Beginner
Workout place:
Gym
Fullbody routine for beginners (M / F)
Debutant! Do you know that our sport is many-sided and all-powerful? With whatever goals you have addressed to him, they will be achieved. You just need to stick to the chosen strategy and you have it - a well thought-out FULLBODY-complex for 1 month of training will prepare you for real power test
Award:
Goal:
Mass Gain
Rating: 4.9 / 5
Workouts: 12 days
Gender: Beginner
Workout place:
Gym
Fullbody for beginners (high intensity)
To succeed in the bodybuilding, act by proven methods. Everyone recommends doing mid-repeat sets - you practice sets for 12-15 repetitions, most fanatically lift huge weights - you increase the intensity by volume. Such a scheme gives no less weight gain - proved by science, confirmed by AtletIQ.
Award:
Goal:
Mass Gain
Rating: 4.9 / 5
Workouts: 9 days
Gender: Beginner
Workout place:
Gym
Strength Development 5x5
The lack of progress in training is a clear sign that the practiced approach should be radically changed. Brilliantly simple intensive training program "Strength 5 × 5", on the principles of which not one generation of eminent athletes has grown, catalyzes the development of strength and muscle growth.
Award:
Goal:
Gain Strength
Rating: 4.8 / 5
Workouts: 26 days
Gender: Intermediate
Workout place:
Gym
Build muscles using cluster sets
Do you shuffle the brutally intense training and short intervals of easy work? Change the outmoded style of training for the cluster program! No more violence over your own nervous system, divide your sets into a series of ultra-short "clusters" and get your guarantee of growth.
Goal:
Gain Strength
Rating: 4.9 / 5
Workouts: 8 days
Gender: Intermediate
Workout place:
Gym
Strength development (6 weeks)
From the traditional "pumping" to brutally hard work, from the usual bodybuilding techniques to hard power training - the champion of iron sport must be a universal. AtletIQ offers you an integrated program of "new periodization", which will add to you the volumes and at the same time will endow you with incredible (for a regular athlete) strength.
Award:
Goal:
Gain Strength
Rating: 5 / 5
Workouts: 18 days
Gender: Intermediate
Workout place:
Gym
HERACLE
It's a multidirectional training complex, developed on the basis of the best techniques from eminent professionals. Become strong and grow muscle volumes - do your personal feat with the training complex "Hercules".
Award:
Goal:
Gain Strength
Rating: 4.7 / 5
Workouts: 24 days
Gender: Intermediate
Workout place:
Gym
Top Power
Say "no" to the "to failure mode" of work: activate the full muscle power in a low-volume repetition mode with a progressive training program for strength.
Award:
Goal:
Gain Strength
Rating: 5 / 5
Workouts: 24 days
Gender: Intermediate
Workout place:
Gym
Dumbbells, Pull-ups, Dips - mass gain and strength development
Dumbbells and bars are not serious equipment for a real athlete. A month is not a period for the simultaneous development of muscles and strength. Leave skepticism for theorists! Everything is possible in bodybuilding. Undeniable proof - the transformation of the body of users of the new program for the mass and strength development by AtletIQ. And guess, who is "on the front line"? Discredited "amateur" inventory!
Goal:
Gain Strength
Rating: 5 / 5
Workouts: 12 days
Gender: Intermediate
Workout place:
Gym
Pumping program for shredding men's body
Pumping-shredding program for men can not only decrease the percentage of adipose tissue, but also increase the amount of muscle, accompanied by sarcoplasmic hypertrophy.
Award:
Goal:
Fat Burning
Rating: 4.8 / 5
Workouts: 12 days
Gender: Intermediate
Workout place:
Gym
Intensive weight loss training for 6 weeks
Are you starting to burn fat? Be alert: muscles first decrease in volume, fatty tissues remain unscathed. The complex relief-orientation-30-day high-intensity program will help you develop your muscles and eliminate excess ballast.
Award:
Goal:
Fat Burning
Rating: 5 / 5
Workouts: 30 days
Gender: Intermediate
Workout place:
Gym
Four-day split for girls
Tighten the legs and delicious buttocks — closer to the ideal with the impact of split training.
Goal:
Fat Burning
Rating: 4.5 / 5
Workouts: 32 days
Gender: Intermediate
Workout place:
Gym
Fat Burning for 20 Workouts
Aimed at losing weight? Spare your muscles - step away from pure cardio in favor of combined aerobic-anaerobic training. The exhausting high-repetition training regime and energy-consuming cardio sessions of periodic intensity will not give fat any chance.
Award:
Goal:
Fat Burning
Rating: 5 / 5
Workouts: 20 days
Gender: Intermediate
Workout place:
Gym
Workout routine for fat burning with dumbbells and body weight
"Lean body for me!" With this phrase you complete the cycle of mass gaining, looking now for proper plan for lean body. Consider that the gods of Olympus heard you and sent down an effective four-week "dumbbell" fat burning program.
Goal:
Fat Burning
Rating: 5 / 5
Workouts: 12 days
Gender: Intermediate
Workout place:
Gym
Fat burning program for women
We hasten to please all sports ladies, whose main task is not just the maintenance of the physical form, but the complex training of all muscle groups for giving them relief. It is not so difficult to reduce the percentage of fatty tissues and find the desired relief. Just adhere to the basic principles of fat burning and perform the exercises offered in the program.
Goal:
Fat Burning
Rating: 4.6 / 5
Workouts: 12 days
Gender: Beginner
Workout place:
Gym
Fat burning at home (m + f) with body weight
We succeeded! We've created the fat burning program at home that suits for men and for women. Now you can build a body, training side by side with a charming partner and following a single training plan. It's very good morale;)
Goal:
Fat Burning
Rating: 5 / 5
Workouts: 12 days
Gender: Beginner
Workout place:
Home
Six packs in 8 weeks for women
The only thing that your look lacks in order to become the standard of femininity is a neat and taut stomach? Athletic will teach you how to make your stomach flat! Just add to your basic training program an 8-week complex for the muscles of the abs and your stomach from the problem zone will turn into an object of special pride.
Goal:
Fat Burning
Workouts: 24 days
Gender: Beginner
Workout place:
Gym
Hannibal King training program
The program is based on the principle of the training system of the famous Hannibal King, who devoted most of his life to street workout and achieved stunning results in this field.
Award:
Goal:
Maintenance
Rating: 4.9 / 5
Workouts: 20 days
Gender: Intermediate
Workout place:
Street
2 workouts per week (maintaining physique)
Strength training can not continue in a constantly high intensity. Sometimes, to get ahead, it is necessary to slow down. Do not leave the strength training, just reduce the number of trainings up to 2 times a week, using an effective program of compound full body workouts and continuing confident movement towards the goal.
Award:
Goal:
Maintenance
Rating: 4.8 / 5
Workouts: 8 days
Gender: Intermediate
Workout place:
Gym
For women (II level)
Concept of "cycling" training has a special meaning for the women. Here it is - a rational program of training in the gym for women, adapted for the monthly hormonal fluctuations in their body.
Award:
Goal:
Maintenance
Rating: 5 / 5
Workouts: 13 days
Gender: Intermediate
Workout place:
Gym
Need for Speed. Tabata training with dumbbells
Does strength training in the gym cause psychological stress? Do you lack motivation or time to adequately train for many hours? No questionable innovative performance techniques, but what really works! Take the 4-minute Tabata training at home and feel the megaeffect of high-intensity sprint intervals.
Award:
Goal:
Maintenance
Rating: 5 / 5
Workouts: 18 days
Gender: Intermediate
Workout place:
Gym
"FullBody Tonus" - muscle tone and fat burning for women
Act! Decisively and urgently - the way only a woman can: overcome 24 intense workouts of different directions and for your friends you will become a reference point for equality.
Goal:
Maintenance
Workouts: 24 days
Gender: Intermediate
Workout place:
not specified
Maintaining the muscle tone of the whole body for women
The tonus of the muscles is what should really concern you. And not only in the season of short skirts and open T-shirts, but day and night. Just for these purposes, fitness inventors of Athletic created a universal corrective program, which in a short time will return the muscles nice to the eye and men's hands "lean look" and resilience.
Goal:
Maintenance
Workouts: 12 days
Gender: Intermediate
Workout place:
Gym
1 workout per week (physique maintenance)
Don't have time to exercise more than once a week? We offer you a solution - maintain muscle mass controlling training volume. Decreasing the number of trainings per week, you should know - you need to focus on the volume and intensity of the training. Use the most powerful compound exercises, push hard work, surprise your body, constantly varying the load - do not let your muscles dissolve.
Award:
Goal:
Maintenance
Workouts: 4 days
Gender: Intermediate
Workout place:
Gym
Plank 30 days
We offer you a 30-day training complex consisting of just one exercise. Yes, yes, you did not mishear. Only one, but what! A universally effective formative exercise is the plank.
Award:
Goal:
Maintenance
Rating: 4.9 / 5
Workouts: 26 days
Gender: Beginner
Workout place:
Home
For beginners (men)
This program is for beginners. A moderate combination of exercises with free weights and in simulators will quickly adapt to physical stress without exposing the body to overload.
Award:
Goal:
Maintenance
Rating: 4.4 / 5
Workouts: 12 days
Gender: Beginner
Workout place:
Gym
Pull-ups 90 days
The number of pull-ups does not want to increase? Take a bar with an attack! All you need is a working method with a daily schedule and a special scheme of "pyramidal" sets.
Award:
Goal:
Maintenance
Rating: 4.9 / 5
Workouts: 90 days
Gender: Beginner
Workout place:
Home
Super training in 7 minutes!
Even top managers, who can’t spare a minute of their free time, can easily keep themselves in top form thanks to this super efficient training even in the office!
Award:
Goal:
Maintenance
Rating: 4.7 / 5
Workouts: 6 days
Gender: Beginner
Workout place:
Home
Home Express Training
Train healthy, improve productively, bring the muscles into tone with an eight-day training program for the whole body from AtletIQ!
Award:
Goal:
Maintenance
Rating: 4.8 / 5
Workouts: 8 days
Gender: Beginner
Workout place:
Home
For girls just beginning
Every girl, before seriously engaging in heavy exercise, needs to undergo a baptism of fire, and so should train herself before exercising. Instill yourself with basic exercise skills and prepare the body for increasing the load with the help of the «For girls just beginning» specialized program.
Award:
Goal:
Maintenance
Rating: 4.6 / 5
Workouts: 12 days
Gender: Beginner
Workout place:
Gym
Basic training program for beginners
Using advanced systems while combining several targeted training regimes can only be used only advanced athletes. Before any kind of attempt to find a universal training program, is important that beginner athletes earn a functional base, clearly adhering to a specialized set of recommendations for beginners.
Award:
Goal:
Maintenance
Rating: 4.6 / 5
Workouts: 24 days
Gender: Beginner
Workout place:
Gym
Street Workout (level 1)
No backyard gym? Now its not an excuse to skip workouts! A balanced exercise program for the whole body on the playground. A combination of cardio and working on muscle mass development will shred the body and develop muscle features.
Award:
Goal:
Maintenance
Rating: 4.8 / 5
Workouts: 18 days
Gender: Beginner
Workout place:
Street
Running program for beginners
Running programs are often aimed at advanced athletes who need to increase individual indicators. But what about newcomers who are much more difficult to master the technique? A well-designed running program will allow you to smoothly adapt to the regular training regime and increase training time to 30 minutes of high-speed continuous running. Only the regularity and persistence will be required of you.
Award:
Goal:
Maintenance
Rating: 4.9 / 5
Workouts: 24 days
Gender: Beginner
Workout place:
Street
30 days of fitness (for beginners)
30-day complex of home training - your admission to the highest sports league. Regular classes of increasing complexity in a month can raise the level and quality of your training to a new height. Use the proposed program and go to a serious training with free weights.
Award:
Goal:
Maintenance
Rating: 4.9 / 5
Workouts: 18 days
Gender: Beginner
Workout place:
Home
For women (I level)
A woman's body is delicate, but that does not mean that in a brutal "male" sport you, ladies, do not belong. The Athletic team has its own special look at the effective women's training - we are cycling the sports schedule according to the physiological "calendar" cycle.
Award:
Goal:
Maintenance
Rating: 4.7 / 5
Workouts: 12 days
Gender: Beginner
Workout place:
Gym
Street Workout (circuit training)
Why are you here? What is your goal? You crave "stayer" endurance, you hunt for a real brutal force or do you want to get pumped? Or maybe you to get it all? With this, turn to street workout! It knows how to make you a real fighter.
Award:
Goal:
Maintenance
Rating: 5 / 5
Workouts: 12 days
Gender: Beginner
Workout place:
Street
Back in operation with 4 workouts!
After reconciling with heavy exercise you certainly have to wonder: how can you start training after a long break and return to your former physical shape? Just starting with the assault force of workers’ equipment is imprudent and foolish. Act logically and consistently, use the rapid return plan to get back into the weight room.
Award:
Goal:
Active Recovery
Rating: 4.8 / 5
Workouts: 4 days
Gender: Beginner
Workout place:
Gym
Return to training after the break
On average, the level of strength, depending on the characteristics of the body, drops by 20-40% after two weeks of rest. The program will help you to control yourself and gradually return to your best physical condition.
Award:
Goal:
Active Recovery
Rating: 4.6 / 5
Workouts: 6 days
Gender: Beginner
Workout place:
Gym
Universal complex for stretching
A complex for stretching, which is suitable for daily use as a morning exercises or warm-up before training. If the exercise is done on the left and right sides, then distribute the execution time equally.
Goal:
Active Recovery
Rating: 4.7 / 5
Workouts: 4 days
Gender: Beginner
Workout place:
Home
Goal:
Active Recovery
Rating: 5 / 5
Workouts: 4 days
Gender: Beginner
Workout place:
Home
Street Workout (easy)
If you have sat at the desk and have not practiced for a long time, try to gradually regain your former power and physique. Simple exercises, without barbells, dumbbells and machines. An interesting training scheme, which will not let you get bored. Training of average intensity for 10-30 minutes.
Award:
Goal:
Active Recovery
Rating: 5 / 5
Workouts: 9 days
Gender: Beginner
Workout place:
Street
Recovery with dumbbells
Allowed yourself to get away from gym for a while? Do not worry - your fascination with iron continues! Start the second series of fitness adventures with a weekly rehabilitation program with dumbbells and the spirit of the gym will forgive your "infidelity"!
Goal:
Active Recovery
Rating: 5 / 5
Workouts: 3 days
Gender: Beginner
Workout place:
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AtletIQ
AtletIQ — fitness service that brings together coaches and athletes in a single social network with a universal constructor programs and mobile assistant for their performance.
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Building a workout routine
650 points
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Consultation
0 points
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Adaptation of the training plan
80 points
Олег Горемыкин
The preparation of a detailed training plan is the work of an experienced trainer. Entrust your body to professionals.
Training program for 1 month
Building a workout routine
450 points
Training program for 3 months
Building a workout routine
750 points
Free consultation!
Consultation
0 points
Adjusting the program to your body
Adaptation of the training plan
80 points
Pavel
What is it worth to build a body? I'll tell you all the secrets and make the program suitable for you. I will advise you on nutrition.
Training program for 1 month
Building a workout routine
500 points
Training program for 3 months
Building a workout routine
800 points
Free consultation!
Consultation
0 points
Adjusting the program to your body
Adaptation of the training plan
80 points
Ярмоц Алексей
I do not promise you a mountain of muscles for 1 month. I will not subject your body to extreme loads and I will not advise you to use sports nutrition in tons. All that I propose is an interesting and diverse training process within your goal. And how effective the result will be depends only on you.
Training program for 1 month
Building a workout routine
400 points
Training program for 3 months
Building a workout routine
650 points
Adjusting the program to your body
Adaptation of the training plan
60 points
Free consultation!
Consultation
0 points
Южаков Антон
Effective training with an experienced mentor Anton Yuzhakov: training for amateurs and professionals
Training plan for 1 month
Building a workout routine
550 points
Training plan for 3 months
Building a workout routine
800 points
Free consultation
Consultation
0 points
Adjusting the training program
Adaptation of the training plan
80 points
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