Second step

4.93 / 421 vote

Take control of the muscle growth mechanism with a two-step training plan for a beginner bodybuilder

Beginner
47 days`
24 workouts
50 minutes
Concentrate your efforts on recruiting mass, performing a classical basic program with the inclusion of specialized isolation exercises. The three-day schedule of training of various intensity is a guarantee of success in the matter of pumping impressive muscles.
Махмуд
Дмитрий
Максим
Oleh
Андрей
Вадим

144 athletes have chosen this routine to train

Install iOS fitness app AtletIQ
Install Android bodybuilding app AtletIQ

Start your training from 30 Oct 2025 and achieve results in 24 workouts!

Goals:

  • Gain muscle mass
  • Significantly develop strength
  • Improve overall health
  • Speed up metabolism
  • Improve mental health
  • Overcome yourself and develop willpower

What do you get:

  • Personalized training program
  • Mobile assistant
  • PDF with workout plan
  • Free program updates
  • Adjustment of working weights for you
  • Motivation and support of the fitness community «AtletIQ»

What will be required:

  • Equipment: dumbbells, barbells, gym machines
  • Desire to follow a training program
  • Regular meals and sufficient time for sleep
  • No additional physical activity (sometimes)

Samples of 3 out of 24 workouts

Second step тренировка 1
Second step тренировка 2
Second step тренировка 3
All the workouts of this plan
are available in the mobile app AtletIQ

Why training with AtletIQ is more effective?

The secret of effectiveness lies in the variability of the training regime and the variable intensity of training.
All workouts are interrelated
A diverse and interesting training of different intensity.
Online training diary
Remembers your working weight in all exercises.
Smart load adjustment
The system of adjusting the load to your capabilities.
Work/Rest timer
Every second counts!

How to train on this program?

The super-convenient application «AtletIQ» leads you through your workout and step by step gives precise instructions for doing the exercises.

Install AtletIQ app
Install iOS fitness app AtletIQ
Install Android bodybuilding app AtletIQ

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