Workout Programs
Programs you can start in the AtletIQ app, and the archive: workout structure and exercises with technique.
In the app
14 programs-
Bodyworks Mass Gain -
Double Barrel Mass Gain -
Ninth Wave Mass Gain -
Five-Year Plan Gain Strength -
The Platform Gain Strength -
Chisel Fat Burning -
Diamond Cut Fat Burning -
The Thaw Maintenance -
Unplugged Mass Gain -
Blast Furnace Mass Gain -
Metalwork Fat Burning -
Human Barbell Maintenance -
Yard League Mass Gain -
The One-Two Gain Strength
Archive
284These programs can no longer be started in the app. Each page shows the workout structure and the program that replaced it.
Mass Gain 139
Gym
- "Greek Atlant": muscles of the shoulders
- "SECOND YOUTH": training program 40+
- 2 day split for beginners
- 2x3 Forsage
- 3-day "right" split
- 3-day split for women
- 4 days a week: mass-gaining split is not for the weak
- 4 workouts per week for mass gain
- 4-day Mass Gain Program
- 5 day PRO-split for Mass Gain
- 6 day muscle building split
- A set of exercises for beginners
- Armmaker
- Arms and Legs (mass + strength)
- ATLANT
- Avangard
- Back Styling
- Back: an explosive 4-day split
- Basic two-day program
- Bazooka Arms: 15 workouts
- Beginner training program
- Body-EVOLUTION: the evolution of your mass
- Build a Huge Back with 30 minute Power Bodybuilding Workouts!
- Chest Active
- Chest and Back by the method of Arnie
- Chest training program
- Colonel Epaulets
- Double cycle for mass gaining
- ENDO-FIT: Fit program for the endomorph
- Extreme Mass
- First step
- FIT-CLASSIC: classic mass gain program
- Five day split
- Five day split. Pyramid principle.
- For beginners: barbell, dumbbell, full body + split
- For beginners: machines only, fullbody training
- For Ectomorphs: 2-day split
- For Ectomorphs: 3-day split
- For the Back: Mass and Strength
- FORWARD: 6-day shock plan for mass gain
- Four day split
- Four-day split to build mass
- FullActive
- FullBody
- Fullbody for beginners (high intensity)
- FullBody Plus
- Fullbody routine for beginners (M / F)
- GENOM: “Genetically Modified” Mesomorph Training Program
- German volume training
- GRAND MASS: building large muscle groups
- Hopeless Ectomorph Training
- Hybrid "3 in 1" — mass, strength, relief
- Introductory training program
- KOMBIX: chest and back specialization program
- Legs and Chest (mass + strength)
- Light Weight Program
- Lone wolf
- Male complex for a mass of "five in one"
- Maraphone for Mass Gain #1
- Mass +
- Mass + relief: for girls on legs and buttocks
- Mass Gain — «7x7» principle
- Mass Gain 10x10
- Mass Gain And Relief for men
- Mass gain and strength development without machines
- Mass Gain for Men — Routine For Gym
- Mass Gain for Men, no exercises for legs
- Mass gain program based on 5 principles
- Mass gain training program
- Mass Gain: 3-day split
- Mass Gain: full body
- MASS RECORD: Mass Gain + Relief
- Mass-guide — taking into account growth factors
- MASTODONT: six-day split to gain Mass
- MAX-FACTOR: shaping cycle to Gain Mass
- MAXImizator: maximum mass gain result
- MEGA-X: mega result in weight gain
- MEZOMORF-FIT: mass gain for a typical “mesomorph”
- Muscle building program after 40+
- MUSCLE MASS from Ostapenko
- Natural Bodybuilding
- Neophyte
- NEOX: starting fullbody workouts for a beginner
- Nuclear Arms
- Professional five-day split
- Program for training to increase muscle volume
- Program that builds muscle
- Routine for Mass Gain 5 workouts per week
- Science MASS
- SCIENCE MASS (advanced)
- Scientific split for mass gain
- Second step
- Shrugs, chest, shoulders
- Split for 5 days a week to gain muscle mass
- Split for mass for experienced: 4 weeks
- Split for Mass Gain for girls 3 days a week
- Straight Muscle Set
- Strike: emphasis on the chest and back
- Super Back
- Super workout program for gaining muscle mass
- Teen Workout Program
- Teen workout program. Simplified
- TETRA-split: the triumph of hypertrophy
- The program for ectomorphs
- Three day split
- Three day split for ectomorphs
- TOP-building: women's body building program
- Total Split — Strength and Hypertrophy, upper / lower
- Training program after 6 months of experience
- Training program for beginners — girls 2 days a week
- Training program for gaining muscle mass
- Training program for gaining muscle mass
- Training program for increasing arm muscles
- Training program for mass gain (for age 40+)
- Triceps workout program
- Trinity: a female complex for the chest, buttocks and the abs
- Two-day split for large muscle groups
- Two-week Hell on the mass (Hardcore Workout)
- Volume Record — gain mass!
- Weight program from Korobeinikov
- Workout Routine For People Aged
Home
- 3-day dumbbell split at home
- ANTIFIT: hypertrophic split at home
- Devil's Dozen
- Dumbbells: MASS attack (for the muscles of the torso)
- For mass gain 3 days a week at home for men
- Fullbody at home: only dumbbells
- Home three-day split for mass
- Home training — Arms and Chest with dumbbells and a horizontal bar (for experienced)
- IMPULSE: Mass Gain Dumbbell Complex
- Knight
- Mass Balance 6x12x18
- Mass Gain "4x100" with dumbbells
- Mass gain program with dumbbells
- Muscular: "big bang" mass
- SPARTA: workout mass gain plan
- Training at home for Arms and Chest with dumbbells for beginners
- Training program with dumbbells and a barbell at home double mesocycle
Fat Burning 78
Gym
- "5 element": fire complex for the "fifth point"
- "FullBody Tonus" — muscle tone and fat burning for women
- "Three in One" — complex for relief for men
- "X-woman": relief program for girls with X-type figure
- Body Relief Training Program
- Booty-TON: a two-cycle women's program with an emphasis on the buttocks and legs
- Circuit training for mass and relief
- Circular method for relief
- Cool 6 Pack Abs for 1 month
- CrossFit for beginners
- EXTRA Lean Body. Relief + preservation of muscle mass
- EXTRA-ABS. Special complex for Lean Body
- Fat Burning for 20 Workouts
- Fat burning program for women
- Fat Burning Workout Program for Women
- Fat Limited: fat burning complex for a beginner
- FATALITY: fatal fat reducing program
- Fitox: the perfect muscle relief for girls
- Five-day relief
- FIZ start: training program for "freshmen"
- For beginner girls
- Four-day split for girls
- Hard Reset — three day split For Lean Body
- Intensive weight loss training for 6 weeks
- Lean Body (40 workouts)
- Lean Body: Intensive Full Body
- MEZO-FORM: mass and relief for mesomorph
- Muscle Drying Workout Program
- Neos: relief training program for fitness neophytes
- On the relief: with an emphasis on the abdominal muscles
- Pumping program for drying for men
- Pumping program for shredding men's body
- PYRO-max: time to burn relief
- RAZOR: extremely-sharp relief
- REACTOR: a program of "reactive fat burning" for men
- Relief and Mass: Split + fullbody for experienced
- Relief training complex 5 days a week
- Relief training program (for age 40+)
- RELIEF-fest (for the relief of large muscle groups)
- RELIEF-fest: Shoulders + Arms for a beginner
- Relief: double cycle
- Relief: For men in the gym
- SCULPT — a three-day relief workout
- SCULPT: a purely female relief plan
- Second breath. Training on the tabata system horizontal bar + dumbbells
- Six packs in 8 weeks for women
- Slim & Femininity: a relief with a focus on large muscles
- Slim & Femininity: a relief with a focus on the arms and shoulders
- Split for a relief body for 3 days a week
- Split for girls on a relief with an emphasis on hips and buttocks
- Split: 4 days a week for Lean Body
- Steel ABS: for 20 workouts
- Super Slim: intensive fat burning using super sets
- SUPER-ABS WITH SERGEY BUDYUK
- Training during the drying period
- Training program for girls: average level of training
- Two-day split for girls: legs + chest
- Unisex
- Workout routine for fat burning with dumbbells and body weight
- WOWbody: relief for women
Home
- "Brazier": extermination of fat + preservation of muscles
- A set of exercises without equipment
- Circuit training at home with your own weight
- Circular Tabata-workout for Home
- Dumbbells and barbells: three days a week for girls at home
- Express — ABS: female version of home workout
- Fat burning at home (m + f) with body weight
- For girls on fat burning
- For girls on the relief in the home: dumbbells + barbell
- For girls who are overweight and beginners
- Home set of exercises for men
- Homework program for girls on the press
- RE-FORM: Circular Blitz Workouts "At Home"
- Shoulder training program at home (barbell + dumbbells)
- STEEL WORKER: a steel abs in 4 weeks
- The program of training for Lean Body in the home (for experienced)
- The program of training for losing weight at home
Gain Strength 22
Gym
- 2 day strength training program
- 3 day workout program for naturals
- Bodybuilding program "3 + 1"
- Build muscles using cluster sets
- HERACLE
- On strength: 4 days a week
- Power split for 3 days a week for experienced
- POWER START
- Program for explosive growth of strength and mass
- Strength & Mass
- Strength Development — 3 days per week
- Strength development (6 weeks)
- Strength Development 5x5
- Strength development: 4 days a week (supersets)
- Strength Program
- Strength training program three times a week
- Top Power
- Trapeze: Trapeze Specialized Upgrade
Home
Maintenance 39
Gym
- 1 workout per week (physique maintenance)
- 2 workouts per week (maintaining physique)
- 5 days program
- A simple 3-day-a-week strength program for beginners in the gym
- Basic training program for beginners
- Beginner fitness program
- BEST BUTT WORKOUT FOR GIRLS
- Demo training for men (experienced)
- Demo-training for women (beginners)
- Demo-training for women (experienced)
- For beginners (men)
- For girls just beginning
- For teenagers 15-17 years old
- For women (II level)
- Maintaining the muscle tone of the whole body for women
- Need for Speed. Tabata training with dumbbells
- Physical preparation for passing the TRP standards 5, 6, and 7 steps (for men)
- Recovery (light 2-day) program
- Split for girls
Home
- 1418
- 30 days of fitness (for beginners)
- A set of exercises for women
- ABS and Buttocks for girls
- Home CrossFit / Intermediate
- Home crossfit for beginners
- Home Express Training
- Ivan Poddubny (1 kettlebell)
- Ivan Poddubny (2 weights)
- Plank (1-2 minutes, 1 level)
- Plank (2-3 minutes, 2 level)
- Plank + Crunches
- Plank 30 days
- Pull-ups 90 days
- Super training in 7 minutes!
- Workouts for Women: Bodyweight Workout at Home
AtletIQ app
AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
Weight calculatorExample
Your set
40 kg × 10
Goal
MassStrengthFat loss
Level
BeginnerIntermediateAdvanced
Workout 1 · working weight
35.5kg
Sets × reps3 × 10Rest2.5 min
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |