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Program that builds muscle

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
  • Workouts12
  • One workout~100 min
  • ForEveryone

Workout A

11 exercises · ~100 min

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

  1. 01Barbell Full SquatQuads3 × 6–20weight from 1RM
  2. 02Barbell Bench Press — Medium GripChest3 × 6–15weight from 1RM
  3. 03Barbell Incline Bench Press Medium-GripChest1 × 8weight from 1RM
  4. 04Close-Grip Front Lat PulldownLats3 × 8–15weight from 1RM
  5. 05Lying T-Bar RowMiddle Back2 × 8–12weight from 1RM
  6. 06Dumbbell Alternate Bicep CurlBiceps3 × 7–20weight from 1RM
  7. 07Concentration CurlsBiceps1 × 7weight from 1RM
  8. 08One Arm Dumbbell Preacher CurlBiceps2 × 7weight from 1RM
  9. 09Standing Calf RaisesCalves2 × 25weight from 1RM
  10. 10Hanging Leg RaiseAbs3 × 20bodyweight
  11. 11CrunchesAbs3 × 20bodyweight

All workouts in the program

12 sessions over ~4 weeks, 3 per week. Workouts A and B repeat in a loop, 6 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)Round 1: averageRound 2: averageRound 3: averageRound 4: averageRound 5: averageRound 6: 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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