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Strength & 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 appThe Platform
  • Gain Strength
  • Experienced
  • Gym
  • 36 workouts
  • ~59 min
Start it in the appProgram structure
  • GoalGain Strength
  • LevelExperienced
  • WhereGym
  • Workouts38
  • One workout~49 min
  • ForMen

Workout A

10 exercises · ~49 min

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

  1. 01Barbell Full SquatQuads3 × 6weight from 1RM
  2. 02Barbell Bench Press — Medium GripChest3 × 6weight from 1RM
  3. 03Incline Dumbbell PressChest4 × 6–8weight from 1RM
  4. 04Seated Cable RowsMiddle Back5 × 6–8weight from 1RM
  5. 05Machine Shoulder (Military) PressShoulders4 × 6–8weight from 1RM
  6. 06Dumbbell Alternate Bicep CurlBiceps4 × 6–8weight from 1RM
  7. 07Triceps PushdownTriceps4 × 7–8weight from 1RM
  8. 08Cable CrunchAbs7 × 8–15weight from 1RM
  9. 09Leg ExtensionsQuads3 × 10weight from 1RM
  10. 10Lying Leg CurlsHamstrings3 × 10weight from 1RM

All workouts in the program

38 sessions over ~11 weeks, 3–4 per week. Workouts A and B repeat in a loop, 19 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–B

hardereasierWorkout 1 (A)Workout 2 (B)Workout 3 (A)Workout 4 (B)Workout 5 (A)Workout 6 (B)Workout 7 (A)Workout 8 (B)Workout 9 (A)Workout 10 (B)Workout 11 (A)Workout 12 (B)Workout 13 (A)Workout 14 (B)Workout 15 (A)Workout 16 (B)Workout 17 (A)Workout 18 (B)Workout 19 (A)Workout 20 (B)Workout 21 (A)Workout 22 (B)Workout 23 (A)Workout 24 (B)Workout 25 (A)Workout 26 (B)Workout 27 (A)Workout 28 (B)Workout 29 (A)Workout 30 (B)Workout 31 (A)Workout 32 (B)Workout 33 (A)Workout 34 (B)Workout 35 (A)Workout 36 (B)Workout 37 (A)Workout 38 (B)Round 1: averageRound 2: averageRound 3: averageRound 4: averageRound 5: averageRound 6: averageRound 7: averageRound 8: averageRound 9: averageRound 10: averageRound 11: averageRound 12: averageRound 13: averageRound 14: averageRound 15: averageRound 16: averageRound 17: averageRound 18: averageRound 19: average

Workout number

AtletIQ app

Start “The Platform” 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 “The Platform”.

  • 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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