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Training program with dumbbells and a barbell at home double mesocycle

This program can no longer be started in the app

In AtletIQ it was replaced by a program with the same goal of the same level for home workouts.

Replacement in the appBlast Furnace
  • Mass Gain
  • Experienced
  • Home
  • 24 workouts
  • ~55 min
Start it in the appProgram structure
  • GoalMass Gain
  • LevelExperienced
  • WhereHome
  • Workouts32
  • One workout~50 min
  • ForMen

Workout A

6 exercises · ~50 min

The structure as it was in the app. Exercises link to technique, photos and video.

  1. 01Barbell Bench Press — Medium GripChest5 × 4weight from 1RM
  2. 02Bent Over Barbell RowLats5 × 4weight from 1RM
  3. 03Dumbbell FlyesChest3 × 8weight from 1RM
  4. 04Bent-Over Dumbbell Reverse Fly3 × 8bodyweight
  5. 05CrunchesAbs4 × 20bodyweight
  6. 06PushupsChest4 × 20bodyweight

All workouts in the program

32 sessions over ~9 weeks, 3–4 per week. Workouts A, B and C repeat in a loop. The program has been removed from the app, its workouts are no longer run.

Workout intensity

The load of each session: higher means harder. average per round A–C

hardereasierWorkout 1 (A)Workout 2 (B)Workout 3 (C)Workout 4 (A)Workout 5 (B)Workout 6 (C)Workout 7 (A)Workout 8 (B)Workout 9 (C)Workout 10 (A)Workout 11 (B)Workout 12 (C)Workout 13 (A)Workout 14 (B)Workout 15 (C)Workout 16 (A)Workout 17 (B)Workout 18 (C)Workout 19 (A)Workout 20 (B)Workout 21 (C)Workout 22 (A)Workout 23 (B)Workout 24 (C)Workout 25 (A)Workout 26 (B)Workout 27 (C)Workout 28 (A)Workout 29 (B)Workout 30 (C)Workout 31 (A)Workout 32 (B)Round 1: averageRound 2: averageRound 3: averageRound 4: averageRound 5: averageRound 6: averageRound 7: averageRound 8: averageRound 9: averageRound 10: averageRound 11: average

Workout number

AtletIQ app

Start “Blast Furnace” in the app

1RM is the weight you can lift once. Enter it for the base exercises and AtletIQ will calculate working weights for all 24 workouts of “Blast Furnace”.

  • The weight of every set comes from your 1RM
  • All workouts of the program in order, with rest between sets
  • Progress for every exercise
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