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4 days a week: mass-gaining split is not for the weak

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
  • Workouts16
  • One workout~73 min
  • ForMen

Workout A

11 exercises · ~73 min

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

  1. 01Barbell Bench Press — Medium GripChest5 × 4–15weight from 1RM
  2. 02Push-Ups With Feet ElevatedChest3 × 6bodyweight
  3. 03Dumbbell FlyesChest3 × 6–10weight from 1RM
  4. 04Dips — Triceps VersionTriceps3 × 8–15bodyweight
  5. 05Bent-Arm Dumbbell PulloverChest3 × 8–15weight from 1RM
  6. 06Bent Over Barbell RowLats3 × 10weight from 1RM
  7. 07Dumbbell Lateral RaiseShoulders3 × 6weight from 1RM
  8. 08Upright Barbell RowShoulders2 × 6–8weight from 1RM
  9. 09Tricep Dumbbell KickbackTriceps3 × 6weight from 1RM
  10. 10Sit-UpAbs3 × 30bodyweight
  11. 11Air BikeAbs3 × 30bodyweight

All workouts in the program

16 sessions over ~4.5 weeks, 3–4 per week. Workouts A, B, C and D 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–D

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