Natural Bodybuilding
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.
- GoalMass Gain
- LevelExperienced
- WhereGym
- Workouts24
- One workout~57 min
- ForMen
Workout A
6 exercises · ~57 minThe structure as it was in the app. Exercises link to technique, photos and video.
All workouts in the program
24 sessions over ~7 weeks, 3–4 per week. Workouts A, B and C repeat in a loop, 8 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–C
Workout number
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
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
About the program
This versatile program is considered a classic in athletes’ training quarters, which have long been used in bodybuilding. More over in his books published in the distant 70s — 80s, Joe Weider, the founder of bodybuilding, focused on the fact that the best option for exercises in the gym is considered to be a three-day split, separating the muscle groups into days as follows: the first exercise is weight training intentionally focused on the chest and triceps, and the second — on the back and biceps, the third — on the legs and shoulders.
More about the program
The training program is designed for natural bodybuilding in 2 months, which in turn are divided into: mesocycles «month 1 (more power)» and «month 2 (more meat).» As the name clearly shows, due to this separation of the training program, the athlete will experience not only the hypertrophy of the muscles, but also the progressive development of power qualities and endurance, to include complex cardio exercise, achieved by running on a treadmill.