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Devil's Dozen

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 home workouts.

Replacement in the appBlast Furnace
  • Mass Gain
  • Experienced
  • Home
  • 24 workouts
  • ~55 min
Start it in the appProgram structure
  • GoalMass Gain
  • LevelExperienced
  • WhereHome
  • Workouts24
  • One workout~60 min
  • ForMen

Workout A

13 exercises · ~60 min

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

  1. 01Jumping Jack1 × 1bodyweight
  2. Superset3 roundsexercises back to back without rest
    1. 02Push-Ups With Feet ElevatedChest× 18bodyweight
    2. 03Push-Up WideChest× 18bodyweight
    3. 04Dumbbell FlyesChest× 12weight from 1RM
  3. 05Bent-Arm Dumbbell PulloverChest3 × 12weight from 1RM
  4. Superset3 roundsexercises back to back without rest
    1. 06Pushups (Close and Wide Hand Positions)Chest× 20bodyweight
    2. 07Seated Triceps PressTriceps× 12weight from 1RM
    3. 08Dumbbell Floor PressChest× 12weight from 1RM
  5. 09Dumbbell Side BendAbs3 × 12weight from 1RM
  6. Superset3 roundsexercises back to back without rest
    1. 10SupermanLower Back× 181 roundbodyweight
    2. 11Weighted CrunchesAbs× 20weight from 1RM
    3. 12Air BikeAbs× 252 roundsbodyweight
    4. 13Oblique Crunches — On The FloorAbs× 252 roundsbodyweight

All workouts in the program

24 sessions over ~8 weeks, 3 per week. Workouts A, B, C, D, E and F 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–F

hardereasierWorkout 1 (A)Workout 2 (B)Workout 3 (C)Workout 4 (D)Workout 5 (E)Workout 6 (F)Workout 7 (A)Workout 8 (B)Workout 9 (C)Workout 10 (D)Workout 11 (E)Workout 12 (F)Workout 13 (A)Workout 14 (B)Workout 15 (C)Workout 16 (D)Workout 17 (E)Workout 18 (F)Workout 19 (A)Workout 20 (B)Workout 21 (C)Workout 22 (D)Workout 23 (E)Workout 24 (F)Round 1: averageRound 2: averageRound 3: averageRound 4: average

Workout number

AtletIQ app

Start “Blast Furnace” 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 24 workouts of “Blast Furnace”.

  • The weight of every set comes from your 1RM
  • All workouts of the program in order, with rest between sets
  • Progress for every exercise
Download on theApp Store Get it onGoogle Play

About the program

Until now it was thought that home training was the domain of amateur athletes? Experience the innovative «Devil’s Dozen» program and see how effective training can outside of the gym. Performing 13 different exercises in a three-day regime will provide a quick boost of endurance strength, which is the main factor in muscle volume growth. And all you need to start is get a pair of dumbbells.

More about the program

Intensive home training with the equipment available can be used as a launching pad for beginner athletes or as a lightweight version of the program’s power to keep in shape during a period of forced abstinence from heavy exercise in a gym.