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Training program for mass gain (for age 40+)

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 appBodyworks
  • Mass Gain
  • Beginner
  • Gym
  • 24 workouts
  • ~46 min
Start it in the appProgram structure
  • GoalMass Gain
  • LevelBeginner
  • WhereGym
  • Workouts12
  • One workout~66 min
  • ForMen

Workout A

10 exercises · ~66 min

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

  1. 01Straight-Arm PulldownLats3 × 17weight from 1RM
  2. 02Hyperextensions (Back Extensions)Lower Back5 × 8–15bodyweight
  3. 03Wide-Grip Pulldown Behind The NeckLats3 × 12weight from 1RM
  4. 04Reverse FlyesShoulders3 × 12weight from 1RM
  5. 05Dumbbell ShrugTraps3 × 12weight from 1RM
  6. 06Seated Dumbbell CurlBiceps3 × 12weight from 1RM
  7. 07Standing EZ Bar CurlBiceps3 × 8weight from 1RM
  8. 08Ab Crunch MachineAbs2 × 12–13weight from 1RM
  9. 09Running, TreadmillQuads1 × 1weight from 1RM
  10. 10Machine Bicep CurlBiceps2 × 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 “Bodyworks” 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 “Bodyworks”.

  • 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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