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Split for 5 days a week to gain muscle mass

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
  • Workouts20
  • One workout~58 min
  • ForMen

Workout A

8 exercises · ~58 min

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

  1. 01Dumbbell Bench PressChest3 × 15weight from 1RM
  2. 02Incline Dumbbell PressChest3 × 15weight from 1RM
  3. 03Dips — Triceps VersionTriceps3 × 15bodyweight
  4. 04Lying Barbell Triceps Extension (French Press)Triceps3 × 8weight from 1RM
  5. 05Dumbbell One-Arm Triceps ExtensionTriceps3 × 15weight from 1RM
  6. 06Triceps PushdownTriceps3 × 15weight from 1RM
  7. 07Barbell Front Raise4 × 8–15bodyweight
  8. 08Seated Side Lateral RaiseShoulders4 × 8–15weight from 1RM

All workouts in the program

20 sessions over ~4 weeks, 5 per week. Workouts A, B, C, D and E 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–E

hardereasierWorkout 1 (A)Workout 2 (B)Workout 3 (C)Workout 4 (D)Workout 5 (E)Workout 6 (A)Workout 7 (B)Workout 8 (C)Workout 9 (D)Workout 10 (E)Workout 11 (A)Workout 12 (B)Workout 13 (C)Workout 14 (D)Workout 15 (E)Workout 16 (A)Workout 17 (B)Workout 18 (C)Workout 19 (D)Workout 20 (E)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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