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Mass Gain
12days
Intermediate
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.
Mass Gain
48days
Intermediate
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.
Pay for workout
When activated, it will be charged 8 points
Mass Gain
Suits for 79%
12days
Intermediate
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.
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When activated, it will be charged 1 point
Mass Gain
28days
Intermediate
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.
Allowed for status «VIP»
Level «Advanced 1» is required or you can pay 140 points / what is it?
Mass Gain
Suits for 79%
12days
Intermediate
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.
Mass Gain
Suits for 81%
32days
Intermediate
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.
Pay for workout
When activated, it will be charged 8 points
Mass Gain
Suits for 81%
12days
Intermediate
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!
Allowed for status «VIP»
Level «Advanced 1» is required or you can pay 120 points / what is it?
Mass Gain
Suits for 90%
24days
Intermediate
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.
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When activated, it will be charged 6 points
Mass Gain
Suits for 100%
16days
Intermediate
Nuclear Arms
The four-day balanced split specialization aimed at the explosive development of muscles in the arms and deltoids
Allowed for status «VIP»
Level «Amateur 7» is required or you can pay 150 points / what is it?
Mass Gain
Suits for 78%
12days
Intermediate
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.
Allowed for status «VIP»
Level «Amateur 7» is required or you can pay 120 points / what is it?
Mass Gain
24days
Intermediate
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!
Allowed for status «VIP»
Level «Advanced 1» is required or you can pay 140 points / what is it?
Mass Gain
48days
Intermediate
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.
220 points
Mass Gain
Suits for 76%
24days
Intermediate
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.
Pay for workout
When activated, it will be charged 10 points
Mass Gain
Suits for 79%
12days
Intermediate
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".
Pay for workout
When activated, it will be charged 8 points
Mass Gain
12days
Intermediate
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.
Allowed for status «VIP»
Level «Amateur 4» is required or you can pay 110 points / what is it?
Mass Gain
Suits for 79%
32days
Intermediate
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.
250 points
Mass Gain
32days
Intermediate
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.
Allowed for status «VIP»
Level «Amateur 7» is required or you can pay 150 points / what is it?
Mass Gain
Suits for 76%
24days
Intermediate
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.
Allowed for status «VIP»
Level «Amateur 8» is required or you can pay 250 points / what is it?
Mass Gain
Suits for 79%
12days
Intermediate
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.
Allowed for status «VIP»
Level «Amateur 4» is required or you can pay 110 points / what is it?
Mass Gain
8days
Intermediate
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.
Allowed for status «VIP»
Level «Advanced 1» is required or you can pay 400 points / what is it?
Mass Gain
Suits for 89%
6days
Intermediate
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.
Allowed for status «VIP»
Level «Amateur 3» is required or you can pay 60 points / what is it?
Mass Gain
6days
Intermediate
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.
Allowed for status «VIP»
Level «Amateur 5» is required or you can pay 140 points / what is it?
Mass Gain
8days
Intermediate
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.
Allowed for status «VIP»
Level «Amateur 2» is required or you can pay 90 points / what is it?
Mass Gain
12days
Intermediate
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.
Allowed for status «VIP»
Level «Advanced 4» is required or you can pay 120 points / what is it?
Mass Gain
6days
Intermediate
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!
Mass Gain
Suits for 80%
25days
Intermediate
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.
Allowed for status «VIP»
Level «Advanced 1» is required or you can pay 170 points / what is it?
Mass Gain
Suits for 79%
16days
Intermediate
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.
Pay for workout
When activated, it will be charged 8 points
Mass Gain
16days
Intermediate
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.
Allowed for status «VIP»
Level «Advanced 6» is required or you can pay 150 points / what is it?
Mass Gain
Suits for 78%
12days
Beginner
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.
Mass Gain
Suits for 88%
15days
Beginner
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.
Mass Gain
12days
Beginner
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.
Mass Gain
24days
Beginner
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.
Allowed for status «VIP»
Level «Amateur 8» is required or you can pay 130 points / what is it?
Mass Gain
12days
Beginner
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
Mass Gain
9days
Beginner
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.
Allowed for status «VIP»
Level «Amateur 6» is required or you can pay 140 points / what is it?