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Mass Gain
12days
Intermediate
3-day "right" split
Thanks to the right selection of basic and isolating exercises, an ideal training program was created. Depending on the exercises, the number of repetitions in the sets will vary from 6 to 15. This principle will help develop both muscle hypertrophy and overall endurance of the body.
Fat Burning
12days
Intermediate
Pumping program for shredding men's body
Pumping-shredding program for men can not only decrease the percentage of adipose tissue, but also increase the amount of muscle, accompanied by sarcoplasmic hypertrophy.
Mass Gain
Suits for 91%
12days
Intermediate
Two-day split for large muscle groups
The program "Two-day split for large muscle groups" is aimed at athletes with an average level of athletic skill. It is based on the principle of separate training, which allows you to effectively increase power by working with submaximal weights and to grow muscle mass, while having time to recover fully.
Maintenance
8days
Intermediate
2 workouts per week (maintaining physique)
Strength training can not continue in a constantly high intensity. Sometimes, to get ahead, it is necessary to slow down. Do not leave the strength training, just reduce the number of trainings up to 2 times a week, using an effective program of compound full body workouts and continuing confident movement towards the goal.
Mass Gain
6days
Intermediate
Mass Gain "4x100" with dumbbells
"I want to become giant!" With this thought you fall asleep and wake up, but the universe does not hurry to fulfill your wishes! No wonder: autosuggestion, of course is powerful thing, but workouts in the gym are much more effective. You can see this on your personal experience, having experienced a super-voluminous dumbbell program from AtletIQ!
Maintenance
4days
Intermediate
1 workout per week (physique maintenance)
Don't have time to exercise more than once a week? We offer you a solution - maintain muscle mass controlling training volume. Decreasing the number of trainings per week, you should know - you need to focus on the volume and intensity of the training. Use the most powerful compound exercises, push hard work, surprise your body, constantly varying the load - do not let your muscles dissolve.
Mass Gain
Suits for 89%
12days
Beginner
FullBody
How to make the most effective use of the first month of training, if you are new to this business? The program "FullBody" will help in 4 weeks to harmoniously develop all parts of the body thanks to 3 different complexes of compound and isolating exercises carefully selected for each other in order to increase muscle mass.
Maintenance
26days
Beginner
Plank 30 days
We offer you a 30-day training complex consisting of just one exercise. Yes, yes, you did not mishear. Only one, but what! A universally effective formative exercise is the plank.
Mass Gain
Suits for 100%
15days
Beginner
First step
Do you dream of being among the advanced bodybuilders? Start your way to the records with this two-stage basic training program for the whole body.
Maintenance
Suits for 88%
12days
Beginner
For beginners (men)
This program is for beginners. A moderate combination of exercises with free weights and in simulators will quickly adapt to physical stress without exposing the body to overload.
Maintenance
90days
Beginner
Pull-ups 90 days
The number of pull-ups does not want to increase? Take a bar with an attack! All you need is a working method with a daily schedule and a special scheme of "pyramidal" sets.
Active Recovery
Suits for 84%
4days
Beginner
Back in operation with 4 workouts!
After reconciling with heavy exercise you certainly have to wonder: how can you start training after a long break and return to your former physical shape? Just starting with the assault force of workers’ equipment is imprudent and foolish. Act logically and consistently, use the rapid return plan to get back into the weight room.
Fat Burning
12days
Beginner
Fat burning at home (m + f) with body weight
We succeeded! We've created the fat burning program at home that suits for men and for women. Now you can build a body, training side by side with a charming partner and following a single training plan. It's very good morale;)
Maintenance
6days
Beginner
Super training in 7 minutes!
Even top managers, who can’t spare a minute of their free time, can easily keep themselves in top form thanks to this super efficient training even in the office!
Maintenance
8days
Beginner
Home Express Training
Train healthy, improve productively, bring the muscles into tone with an eight-day training program for the whole body from AtletIQ!
Mass Gain
12days
Beginner
Mass gain program with dumbbells
Most of the people who come from powerlifting are indulgent about dumbbells, preferring his majesty - the bar. Yes, it is difficult to argue with the effectiveness of the last tool for hypertrophic purposes. But we tried and proved: the absolute monopoly of this equipment is not justified - a couple of gadgets from "amateur fitness" can pump your body no worse than a vaunted barbell.
Maintenance
12days
Beginner
For girls just beginning
Every girl, before seriously engaging in heavy exercise, needs to undergo a baptism of fire, and so should train herself before exercising. Instill yourself with basic exercise skills and prepare the body for increasing the load with the help of the «For girls just beginning» specialized program.
Maintenance
Suits for 80%
18days
Beginner
Street Workout (level 1)
No backyard gym? Now its not an excuse to skip workouts! A balanced exercise program for the whole body on the playground. A combination of cardio and working on muscle mass development will shred the body and develop muscle features.
Maintenance
24days
Beginner
Running program for beginners
Running programs are often aimed at advanced athletes who need to increase individual indicators. But what about newcomers who are much more difficult to master the technique? A well-designed running program will allow you to smoothly adapt to the regular training regime and increase training time to 30 minutes of high-speed continuous running. Only the regularity and persistence will be required of you.
Maintenance
18days
Beginner
30 days of fitness (for beginners)
30-day complex of home training - your admission to the highest sports league. Regular classes of increasing complexity in a month can raise the level and quality of your training to a new height. Use the proposed program and go to a serious training with free weights.
Active Recovery
6days
Beginner
Return to training after the break
On average, the level of strength, depending on the characteristics of the body, drops by 20-40% after two weeks of rest. The program will help you to control yourself and gradually return to your best physical condition.
Maintenance
12days
Beginner
For women (I level)
A woman's body is delicate, but that does not mean that in a brutal "male" sport you, ladies, do not belong. The Athletic team has its own special look at the effective women's training - we are cycling the sports schedule according to the physiological "calendar" cycle.
Mass Gain
Suits for 77%
12days
Beginner
Fullbody routine for beginners (M / F)
Debutant! Do you know that our sport is many-sided and all-powerful? With whatever goals you have addressed to him, they will be achieved. You just need to stick to the chosen strategy and you have it - a well thought-out FULLBODY-complex for 1 month of training will prepare you for real power test
Active Recovery
4days
Beginner
Universal complex for stretching
A complex for stretching, which is suitable for daily use as a morning exercises or warm-up before training. If the exercise is done on the left and right sides, then distribute the execution time equally.
Active Recovery
Suits for 77%
9days
Beginner
Street Workout (easy)
If you have sat at the desk and have not practiced for a long time, try to gradually regain your former power and physique. Simple exercises, without barbells, dumbbells and machines. An interesting training scheme, which will not let you get bored. Training of average intensity for 10-30 minutes.
Active Recovery
3days
Beginner
Recovery with dumbbells
Allowed yourself to get away from gym for a while? Do not worry - your fascination with iron continues! Start the second series of fitness adventures with a weekly rehabilitation program with dumbbells and the spirit of the gym will forgive your "infidelity"!