Mass Gain » Devil's Dozen

Devil's Dozen

4.56 / 140 votes

Build more muscle without leaving your home!

Intermediate
54 days
24 workouts
50 minutes
The same balanced training package for training is available for dumbbells and your own weight. Keep yourself in shape, develop endurance and increase muscle volume without leaving your home!

134 athletes have chosen this routine to train

Install iOS fitness app AtletIQ
Install Android bodybuilding app AtletIQ

Start your training from 13 Dec 2018 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)

All that you need are dumbbells and a desire to become stronger!

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ
AtletIQ — fitness service that brings together coaches and athletes in a single social network with a universal constructor programs and mobile assistant for their performance.
Install iOS fitness app AtletIQ
Install Android bodybuilding app AtletIQ
Devil's Dozen

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.

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.




Samples of 3 out of 24 workouts

Devil's Dozen тренировка 1
Devil's Dozen тренировка 2
Devil's Dozen 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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