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and Mobile Coach for you!
A new training system that guarantees a diverse and effective training!
- Gain mass or burn fat
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- Keep in touch with gym mates
- Consult with trainers online
More than 25000 members!
Join us and train with AtletIQ
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New members
Екатерина
Fat Burning
Alex
Mass Gain
Sobirjon
Mass Gain
Сергей
Mass Gain
Ольга
Maintenance
Vladislav
Mira
Mass Gain
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Photo reports (all)
Ready to use workout routines for any purpose
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
Mass Gain
Rating: 5 / 5
Workouts: 8 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 5 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 5 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 5 / 5
Workouts: 18 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 5 / 5
Workouts: 42 days
Gender: Experienced
Workout place:
Gym
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
Mass Gain
Rating: 5 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 5 / 5
Workouts: 15 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 5 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Gym
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
Mass Gain
Rating: 5 / 5
Workouts: 6 days`
Gender: Experienced
Workout place:
Home
Home
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
Mass Gain
Rating: 4.9 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Gym
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
Mass Gain
Rating: 4.9 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Gym
Gym
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
Mass Gain
Rating: 5 / 5
Workouts: 48 days`
Gender: Experienced
Workout place:
Gym
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
Mass Gain
Rating: 5 / 5
Workouts: 24 days
Gender: Experienced
Workout place:
Gym
Gym
Award:
Goal:
Mass Gain
Mass Gain
Rating: 5 / 5
Workouts: 48 days`
Gender: Experienced
Workout place:
Home
Home
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
Mass Gain
Rating: 4.9 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Gym
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
Mass Gain
Rating: 4.9 / 5
Workouts: 32 days
Gender: Experienced
Workout place:
Gym
Gym
Nuclear Arms
The four-day balanced split specialization aimed at the explosive development of muscles in the arms and deltoidsAward:
Goal:
Mass Gain
Mass Gain
Rating: 4.9 / 5
Workouts: 16 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 5 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Gym
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
Mass Gain
Rating: 4.9 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 5 / 5
Workouts: 6 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 5 / 5
Workouts: 15 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 5 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 4.9 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 5 / 5
Workouts: 16 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 5 / 5
Workouts: 16 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 4.9 / 5
Workouts: 16 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 4.9 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Home
Home
Goal:
Mass Gain
Mass Gain
Rating: 4.9 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Home
Home
Goal:
Mass Gain
Mass Gain
Rating: 4.9 / 5
Workouts: 16 days`
Gender: Experienced
Workout place:
Gym
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
Mass Gain
Rating: 4.9 / 5
Workouts: 32 days
Gender: Experienced
Workout place:
Gym
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
Mass Gain
Rating: 5 / 5
Workouts: 6 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 4.9 / 5
Workouts: 15 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 5 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 5 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Gym
Gym
Award:
Goal:
Mass Gain
Mass Gain
Rating: 5 / 5
Workouts: 24 days
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 4.9 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Gym
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
Mass Gain
Rating: 4.9 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Gym
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
Mass Gain
Rating: 5 / 5
Workouts: 21 day
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 4.9 / 5
Workouts: 16 days`
Gender: Experienced
Workout place:
Gym
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
Mass Gain
Rating: 5 / 5
Workouts: 16 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 5 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Gym
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
Mass Gain
Rating: 4.9 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 5 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 4.9 / 5
Workouts: 18 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 5 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 5 / 5
Workouts: 15 days`
Gender: Experienced
Workout place:
Gym
Gym
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
Mass Gain
Rating: 5 / 5
Workouts: 25 days`
Gender: Experienced
Workout place:
Gym
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
Mass Gain
Rating: 4.7 / 5
Workouts: 8 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 5 / 5
Workouts: 24 days
Gender: Experienced
Workout place:
Gym
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
Mass Gain
Rating: 5 / 5
Workouts: 16 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 4.8 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Home
Home
Goal:
Mass Gain
Mass Gain
Rating: 5 / 5
Workouts: 28 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 5 / 5
Workouts: 15 days`
Gender: Experienced
Workout place:
Home
Home
Goal:
Mass Gain
Mass Gain
Rating: 5 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 5 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Home
Home
Goal:
Mass Gain
Mass Gain
Rating: 4.8 / 5
Workouts: 8 days`
Gender: Experienced
Workout place:
Gym
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
Mass Gain
Rating: 5 / 5
Workouts: 6 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 5 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Home
Home
Goal:
Mass Gain
Mass Gain
Rating: 5 / 5
Workouts: 32 days
Gender: Experienced
Workout place:
Home
Home
Goal:
Mass Gain
Mass Gain
Rating: 5 / 5
Workouts: 16 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 5 / 5
Workouts: 24 days
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 4.9 / 5
Workouts: 15 days`
Gender: Experienced
Workout place:
Home
Home
Goal:
Mass Gain
Mass Gain
Rating: 5 / 5
Workouts: 8 days`
Gender: Experienced
Workout place:
Home
Home
Goal:
Mass Gain
Mass Gain
Rating: 5 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 4.7 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 4.8 / 5
Workouts: 18 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 5 / 5
Workouts: 16 days`
Gender: Experienced
Workout place:
Gym
Gym
Build a Huge Back with 30 minute Power Bodybuilding Workouts!
The program of training with an emphasis on the muscles of the back in the mode of power bodybuilding, the feature of which is that the work is performed with heavy weight. Accordingly, in most exercises it is necessary to perform 6-8 repetitions each set. Strength is the goal, not the pumping, so do not wait for the program to use such methods as drop-sets and supersets.Goal:
Mass Gain
Mass Gain
Rating: 5 / 5
Workouts: 6 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 5 / 5
Workouts: 20 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 5 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 3 / 5
Workouts: 8 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 2 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Gym
Gym
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
Mass Gain
Rating: 4.9 / 5
Workouts: 24 days
Gender: Beginner
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 5 / 5
Workouts: 12 days`
Gender: Beginner
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 5 / 5
Workouts: 12 days`
Gender: Beginner
Workout place:
Home
Home
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 testAward:
Goal:
Mass Gain
Mass Gain
Rating: 4.9 / 5
Workouts: 12 days`
Gender: Beginner
Workout place:
Gym
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
Mass Gain
Rating: 4.9 / 5
Workouts: 9 days`
Gender: Beginner
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 4.8 / 5
Workouts: 24 days
Gender: Beginner
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 4.8 / 5
Workouts: 12 days`
Gender: Beginner
Workout place:
Street
Street
Goal:
Mass Gain
Mass Gain
Rating: 4.9 / 5
Workouts: 12 days`
Gender: Beginner
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 4.9 / 5
Workouts: 32 days
Gender: Beginner
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 4.9 / 5
Workouts: 12 days`
Gender: Beginner
Workout place:
Gym
Gym
Тренировка Грудных Для Новичков
Most athletes new to lifting focus on the chest. After all, that’s the most time-efficient way to look stronger and more muscular, whether you're in a form-fitting T-shirt or shirtless.Goal:
Mass Gain
Mass Gain
Rating: 5 / 5
Workouts: 12 days`
Gender: Beginner
Workout place:
Gym
Gym
Goal:
Mass Gain
Mass Gain
Rating: 5 / 5
Workouts: 12 days`
Gender: Beginner
Workout place:
Gym
Gym
Top 20 exercises for mass gaining
- Barbell Bench Press - Medium Grip
- Barbell Full Squat
- Incline Dumbbell Press
- Barbell Curl
- Bent Over Barbell Row
- Triceps Pushdown
- Seated Cable Rows
- Leg Press
- Pullups
- Standing Military Press
- Dips - Triceps Version
- Power Partials
- Crunches
- Dumbbell Shoulder Press
- Dumbbell Bench Press
- Upright Barbell Row
- One-Arm Dumbbell Row
- Lying Leg Curls
- Hyperextensions (Back Extensions)
- Leg Extensions
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
Gain Strength
Rating: 5 / 5
Workouts: 8 days`
Gender: Experienced
Workout place:
Gym
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
Gain Strength
Rating: 4.9 / 5
Workouts: 26 days`
Gender: Experienced
Workout place:
Gym
Gym
Award:
Goal:
Gain Strength
Gain Strength
Rating: 5 / 5
Workouts: 38 days`
Gender: Experienced
Workout place:
Gym
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
Gain Strength
Rating: 5 / 5
Workouts: 24 days
Gender: Experienced
Workout place:
Gym
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
Gain Strength
Rating: 5 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Gym
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
Gain Strength
Rating: 5 / 5
Workouts: 24 days
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Gain Strength
Gain Strength
Rating: 4.9 / 5
Workouts: 15 days`
Gender: Experienced
Workout place:
Gym
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
Gain Strength
Rating: 4.9 / 5
Workouts: 18 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Gain Strength
Gain Strength
Rating: 5 / 5
Workouts: 16 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Gain Strength
Gain Strength
Rating: 5 / 5
Workouts: 16 days`
Gender: Experienced
Workout place:
Gym
Gym
Top 20 exercises for strength development
- Barbell Bench Press - Medium Grip
- Barbell Full Squat
- Standing Military Press
- Incline Dumbbell Press
- Snatch Deadlift
- Bent Over Barbell Row
- Lying Close-Grip Barbell Triceps Extension Behind The Head
- Pullups
- Power Partials
- Barbell Curl
- Leg Extensions
- Butterfly
- 1 Березка
- 0 Брас на мяче
- 2 Ротация плеч на коленях обеими руками
- Dips - Triceps Version
- Triceps Pushdown
- Crunches
- Lying Leg Curls
- Seated Cable Rows
Goal:
Fat Burning
Fat Burning
Rating: 5 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Fat Burning
Fat Burning
Rating: 5 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Fat Burning
Fat Burning
Rating: 5 / 5
Workouts: 48 days`
Gender: Experienced
Workout place:
Gym
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
Fat Burning
Rating: 4.9 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Gym
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:
Fat Burning
Fat Burning
Rating: 4.8 / 5
Workouts: 24 days
Gender: Experienced
Workout place:
Gym
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
Fat Burning
Rating: 4.9 / 5
Workouts: 20 days`
Gender: Experienced
Workout place:
Gym
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
Fat Burning
Rating: 4.9 / 5
Workouts: 30 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Fat Burning
Fat Burning
Rating: 4.9 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Fat Burning
Fat Burning
Rating: 4.9 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Fat Burning
Fat Burning
Rating: 5 / 5
Workouts: 40 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Fat Burning
Fat Burning
Rating: 5 / 5
Workouts: 20 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Fat Burning
Fat Burning
Rating: 5 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Gym
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
Fat Burning
Rating: 4.8 / 5
Workouts: 32 days
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Fat Burning
Fat Burning
Rating: 4.9 / 5
Workouts: 20 days`
Gender: Experienced
Workout place:
Home
Home
Goal:
Fat Burning
Fat Burning
Rating: 5 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Fat Burning
Fat Burning
Rating: 4.9 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Home
Home
Goal:
Fat Burning
Fat Burning
Rating: 4.9 / 5
Workouts: 28 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Fat Burning
Fat Burning
Rating: 4.7 / 5
Workouts: 24 days
Gender: Experienced
Workout place:
Home
Home
Goal:
Fat Burning
Fat Burning
Rating: 5 / 5
Workouts: 24 days
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Fat Burning
Fat Burning
Rating: 4.9 / 5
Workouts: 20 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Fat Burning
Fat Burning
Rating: 5 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Fat Burning
Fat Burning
Rating: 4.8 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Home
Home
Goal:
Fat Burning
Fat Burning
Rating: 4.9 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Fat Burning
Fat Burning
Rating: 5 / 5
Workouts: 28 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Fat Burning
Fat Burning
Rating: 5 / 5
Workouts: 20 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Fat Burning
Fat Burning
Rating: 4.9 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Fat Burning
Fat Burning
Rating: 5 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Fat Burning
Fat Burning
Rating: 5 / 5
Workouts: 16 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Fat Burning
Fat Burning
Rating: 4.8 / 5
Workouts: 24 days
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Fat Burning
Fat Burning
Rating: 4.6 / 5
Workouts: 16 days`
Gender: Experienced
Workout place:
Home
Home
Goal:
Fat Burning
Fat Burning
Rating: 4.9 / 5
Workouts: 20 days`
Gender: Experienced
Workout place:
Gym
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
Fat Burning
Rating: 5 / 5
Workouts: 12 days`
Gender: Beginner
Workout place:
Home
Home
Goal:
Fat Burning
Fat Burning
Rating: 4.9 / 5
Workouts: 6 days`
Gender: Beginner
Workout place:
Home
Home
Goal:
Fat Burning
Fat Burning
Rating: 4.9 / 5
Workouts: 12 days`
Gender: Beginner
Workout place:
Gym
Gym
Neos: relief training program for fitness neophytes
Worse inactivity - only unorganized training. But this is definitely not your case. Big Brother is watching you and will not let you stumble. Want relief? There will be relief, do not even hesitate! Your insurance and the guarantor of the result will be a Neos training plan.Goal:
Fat Burning
Fat Burning
Rating: 5 / 5
Workouts: 12 days`
Gender: Beginner
Workout place:
Gym
Gym
Goal:
Fat Burning
Fat Burning
Rating: 4.9 / 5
Workouts: 12 days`
Gender: Beginner
Workout place:
Gym
Gym
Goal:
Fat Burning
Fat Burning
Rating: 5 / 5
Workouts: 12 days`
Gender: Beginner
Workout place:
Gym
Gym
Goal:
Fat Burning
Fat Burning
Rating: 5 / 5
Workouts: 16 days`
Gender: Beginner
Workout place:
Home
Home
Award:
Goal:
Fat Burning
Fat Burning
Rating: 5 / 5
Workouts: 80 days`
Gender: Beginner
Workout place:
Gym
Gym
Award:
Goal:
Fat Burning
Fat Burning
Rating: 4.9 / 5
Workouts: 18 days`
Gender: Beginner
Workout place:
Gym
Gym
Goal:
Fat Burning
Fat Burning
Rating: 4.8 / 5
Workouts: 12 days`
Gender: Beginner
Workout place:
Gym
Gym
Goal:
Fat Burning
Fat Burning
Rating: 5 / 5
Workouts: 24 days
Gender: Beginner
Workout place:
Gym
Gym
Goal:
Fat Burning
Fat Burning
Rating: 4.9 / 5
Workouts: 24 days
Gender: Beginner
Workout place:
Gym
Gym
Goal:
Fat Burning
Fat Burning
Rating: 4.7 / 5
Workouts: 12 days`
Gender: Beginner
Workout place:
Gym
Gym
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
Fat Burning
Rating: 5 / 5
Workouts: 24 days
Gender: Beginner
Workout place:
Gym
Gym
Top 20 exercises for fat burning
- Walking, Treadmill
- Barbell Bench Press - Medium Grip
- Crunches
- Barbell Full Squat
- Power Partials
- Hyperextensions (Back Extensions)
- Seated Cable Rows
- Lying Leg Curls
- One-Arm Dumbbell Row
- Leg Extensions
- Barbell Curl
- Pushups
- Bent Over Barbell Row
- Leg Press
- Dumbbell Flyes
- Hanging Leg Raise
- Incline Dumbbell Press
- Burpee
- Dips - Triceps Version
- Triceps Pushdown
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
Maintenance
Rating: 5 / 5
Workouts: 8 days`
Gender: Experienced
Workout place:
Gym
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
Maintenance
Rating: 5 / 5
Workouts: 18 days`
Gender: Experienced
Workout place:
Gym
Gym
Goal:
Maintenance
Maintenance
Rating: 4.9 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Home
Home
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
Maintenance
Rating: 4.3 / 5
Workouts: 13 days`
Gender: Experienced
Workout place:
Gym
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
Maintenance
Rating: 5 / 5
Workouts: 4 days
Gender: Experienced
Workout place:
Gym
Gym
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
Maintenance
Rating: 4.8 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Gym
Gym
Ivan Poddubny (2 weights)
Ради чистоты эксперимента однажды попробуй «изменить» штанге с парой пудовых гирь. Уверены, ты будешь удивлен и раздосадован — как, оказывается, непросто «тепличному» качку подчинить себе «примитивный» чугунный снаряд. Тут тебе и новый тренировочный мотив: превратить свое тело из опытного образца в действующую силовую «машину» по примеру непобедимого Ивана Поддубного.Goal:
Maintenance
Maintenance
Rating: 5 / 5
Workouts: 12 days`
Gender: Experienced
Workout place:
Home
Home
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
Maintenance
Rating: 4.9 / 5
Workouts: 26 days`
Gender: Beginner
Workout place:
Home
Home
Goal:
Maintenance
Maintenance
Rating: 5 / 5
Workouts: 14 days`
Gender: Beginner
Workout place:
Home
Home
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
Maintenance
Rating: 4.9 / 5
Workouts: 24 days
Gender: Beginner
Workout place:
Street
Street
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
Maintenance
Rating: 4.9 / 5
Workouts: 6 days`
Gender: Beginner
Workout place:
Home
Home
Physical preparation for passing the TRP standards 5, 6, and 7 steps (for men)
Комплексная подготовка для спортивно-одаренных — основательный задел к сдаче теста по физкультурно-спортивному комплексу ГТО на «отлично». Испробуй предложенную эффективную программу и заставь свое тело работать на максимуме возможностей.Award:
Goal:
Maintenance
Maintenance
Rating: 4.9 / 5
Workouts: 36 days`
Gender: Beginner
Workout place:
Gym
Gym
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
Maintenance
Rating: 4.9 / 5
Workouts: 12 days`
Gender: Beginner
Workout place:
Gym
Gym
Goal:
Maintenance
Maintenance
Rating: 4.9 / 5
Workouts: 12 days`
Gender: Beginner
Workout place:
Home
Home
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
Maintenance
Rating: 4.8 / 5
Workouts: 18 days`
Gender: Beginner
Workout place:
Street
Street
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
Maintenance
Rating: 4.9 / 5
Workouts: 12 days`
Gender: Beginner
Workout place:
Street
Street
Goal:
Maintenance
Maintenance
Rating: 5 / 5
Workouts: 12 days`
Gender: Beginner
Workout place:
Home
Home
Ivan Poddubny (1 kettlebell)
В среде потомственных гиревиков слово «фитнес» — звучит почти оскорбительно. Все эти блоки и тренажеры — сплошной «срам» и баловство. Гиря — вот он настоящий брутальный снаряд, который строит функциональное и сильное тело. «Не парься», если с пудовым разновесом ты пока на «вы» — программа тренировок с гирями дома поможет тебе быстро освоиться.Goal:
Maintenance
Maintenance
Rating: 4.9 / 5
Workouts: 12 days`
Gender: Beginner
Workout place:
Home
Home
Goal:
Maintenance
Maintenance
Rating: 4.9 / 5
Workouts: 1 day
Gender: Beginner
Workout place:
Home
Home
Top 20 exercises
- Walking, Treadmill
- Barbell Bench Press - Medium Grip
- Crunches
- Barbell Full Squat
- Power Partials
- Hyperextensions (Back Extensions)
- Seated Cable Rows
- Lying Leg Curls
- One-Arm Dumbbell Row
- Leg Extensions
- Barbell Curl
- Pushups
- Bent Over Barbell Row
- Leg Press
- Dumbbell Flyes
- Hanging Leg Raise
- Incline Dumbbell Press
- Burpee
- Dips - Triceps Version
- Triceps Pushdown
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
Active Recovery
Rating: 4.9 / 5
Workouts: 4 days
Gender: Beginner
Workout place:
Gym
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
Active Recovery
Rating: 4.9 / 5
Workouts: 6 days`
Gender: Beginner
Workout place:
Gym
Gym
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
Active Recovery
Rating: 4.9 / 5
Workouts: 3 days
Gender: Beginner
Workout place:
Home
Home
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
Active Recovery
Rating: 5 / 5
Workouts: 4 days
Gender: Beginner
Workout place:
Home
Home
Goal:
Active Recovery
Active Recovery
Rating: 4.9 / 5
Workouts: 4 days
Gender: Beginner
Workout place:
Home
Home
Urban-FIT:» облегченные «уличные» тренировки для новичка
Все великие с чего-то начинали. И крутым воркаутером не обязательно родиться. Им можно стать на одной из спортплощадок своего города! А поможет тебе в этом специальный план «облегченных» тренировок Urban-FIT. Между тобой настоящим и твоим первым элементом на турнике - Urban-FIT.Award:
Goal:
Active Recovery
Active Recovery
Rating: 4.8 / 5
Workouts: 9 days`
Gender: Beginner
Workout place:
Street
Street
Top 20 exercises
- Barbell Bench Press - Medium Grip
- Barbell Full Squat
- 1 Полуберезка
- Hang Clean
- Reverse Grip Bent-Over Rows
- Power Snatch
- Ab Crunch Machine
- Snatch Deadlift
- Standing Military Press
- 1 Лягушка лежа на скамье
- 1 На спине по одной
- 1 Стопа на себя
- 1 Стопа от себя
- 1 На боку
- Pushups
- Crunches
- Dumbbell Lunges
- Running, Treadmill
- Dumbbell Flyes
- 5 Трицепс стоя по одной
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