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Mass gain program based on 5 principles

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
  • Workouts48
  • One workout~47 min
  • ForMen

Workout A

7 exercises · ~47 min

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

  1. 01Barbell Bench Press — Medium GripChest4 × 5weight from 1RM
  2. 02Incline Dumbbell PressChest2 × 8weight from 1RM
  3. 03Barbell Full SquatQuads4 × 5weight from 1RM
  4. 04Bent Over Barbell RowLats4 × 5weight from 1RM
  5. 05Standing EZ Bar CurlBiceps3 × 8weight from 1RM
  6. 06Triceps PushdownTriceps2 × 10weight from 1RM
  7. 07Standing Calf RaisesCalves2 × 10weight from 1RM

All workouts in the program

48 sessions over ~13.5 weeks, 3–4 per week. 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

hardereasierWorkout 1 (A)Workout 2 (A)Workout 3 (A)Workout 4 (A)Workout 5 (A)Workout 6 (A)Workout 7 (A)Workout 8 (A)Workout 9 (A)Workout 10 (A)Workout 11 (A)Workout 12 (A)Workout 13 (A)Workout 14 (A)Workout 15 (A)Workout 16 (A)Workout 17 (A)Workout 18 (A)Workout 19 (A)Workout 20 (A)Workout 21 (A)Workout 22 (A)Workout 23 (A)Workout 24 (A)Workout 25 (A)Workout 26 (A)Workout 27 (A)Workout 28 (A)Workout 29 (A)Workout 30 (A)Workout 31 (A)Workout 32 (A)Workout 33 (A)Workout 34 (A)Workout 35 (A)Workout 36 (A)Workout 37 (A)Workout 38 (A)Workout 39 (A)Workout 40 (A)Workout 41 (A)Workout 42 (A)Workout 43 (A)Workout 44 (A)Workout 45 (A)Workout 46 (A)Workout 47 (A)Workout 48 (A)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: averageRound 20: averageRound 21: averageRound 22: averageRound 23: averageRound 24: averageRound 25: averageRound 26: averageRound 27: averageRound 28: averageRound 29: averageRound 30: averageRound 31: averageRound 32: averageRound 33: averageRound 34: averageRound 35: averageRound 36: averageRound 37: averageRound 38: averageRound 39: averageRound 40: averageRound 41: averageRound 42: averageRound 43: averageRound 44: averageRound 45: averageRound 46: averageRound 47: averageRound 48: 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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