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Knight

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
  • Workouts48
  • One workout~73 min
  • ForMen

Workout A

7 exercises · ~73 min

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

  1. 01PullupsLats5 × 4–8bodyweight
  2. 02Dumbbell One-Arm Triceps ExtensionTriceps4 × 12weight from 1RM
  3. 03One-Arm Dumbbell RowMiddle Back3 × 12weight from 1RM
  4. 04Dumbbell FlyesChest3 × 12weight from 1RM
  5. 05One-Arm Push-Up on Platform3 × 9bodyweight
  6. 06Bench DipsTriceps4 × 21bodyweight
  7. 07Reverse CrunchAbs1 × 14bodyweight

All workouts in the program

48 sessions over ~12 weeks, 4 per week. Workouts A, B, C, D, E, F, G and H 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–H

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