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Three-day split with dumbbells for training at home

This program can no longer be started in the app

In AtletIQ it was replaced by a program 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
  • GoalGain Strength
  • LevelExperienced
  • WhereHome
  • Workouts12
  • One workout~65 min
  • ForMen

Workout A

6 exercises · ~65 min

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

  1. 01Incline Dumbbell PressChest4 × 10weight from 1RM
  2. Superset4 roundsexercises back to back without rest
    1. 02Bent Over Two-Dumbbell RowMiddle Back× 10weight from 1RM
    2. 03Dips — Triceps VersionTriceps× 10bodyweight
  3. 04PullupsLats4 × 10bodyweight
  4. 05Dumbbell FlyesChest4 × 12weight from 1RM
  5. 06Bent-Arm Dumbbell PulloverChest4 × 12weight 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 “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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