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Split for Mass Gain for girls 3 days a week

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 gym workouts.

Replacement in the appNinth Wave
  • Mass Gain
  • Experienced
  • Gym
  • 36 workouts
  • ~54 min
Start it in the appProgram structure
  • GoalMass Gain
  • LevelExperienced
  • WhereGym
  • Workouts12
  • One workout~55 min
  • ForWomen

Workout A

8 exercises · ~55 min

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

  1. 01Face PullShoulders3 × 8weight from 1RM
  2. 02Dumbbell Shoulder PressShoulders4 × 8weight from 1RM
  3. 03Dumbbell One-Arm Triceps ExtensionTriceps3 × 8weight from 1RM
  4. 04Cable One Arm Tricep ExtensionTriceps2 × 10weight from 1RM
  5. 05Concentration CurlsBiceps2 × 10weight from 1RM
  6. 06Bent-Over Dumbbell Reverse Fly3 × 8bodyweight
  7. 07Standing One-Arm Cable CurlBiceps3 × 8weight from 1RM
  8. 08Barbell CurlBiceps2 × 10weight from 1RM

All workouts in the program

12 sessions over ~3.5 weeks, 3–4 per week. Workouts A, B and C repeat in a loop, 4 times each. 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)Round 1: averageRound 2: averageRound 3: averageRound 4: average

Workout number

AtletIQ app

Start “Ninth Wave” 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 36 workouts of “Ninth Wave”.

  • 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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