Dumbbells, Pull-ups, Dips - mass gain and strength development

4.99 / 405 votes

Update the "equipment": use dumbbells, master the bars, in order to improve strength capabilities and gain in muscle size.

Experienced
23 days
12 workouts
50 minutes
Dumbbells and bars are not serious equipment for a real athlete. A month is not a period for the simultaneous development of muscles and strength. Leave skepticism for theorists! Everything is possible in bodybuilding. Undeniable proof - the transformation of the body of users of the new program for the mass and strength development by AtletIQ. And guess, who is "on the front line"? Discredited "amateur" inventory!
Anton
Вадим
Frol
Максим
Ден
Руслан

203 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 12 workouts!

Goals:

  • Significantly develop strength
  • Gain muscle mass
  • 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 12 workouts

Dumbbells, Pull-ups, Dips - mass gain and strength development тренировка 1
Dumbbells, Pull-ups, Dips - mass gain and strength development тренировка 2
Dumbbells, Pull-ups, Dips - mass gain and strength development 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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