Hybrid "3 in 1" - mass, strength, relief

Mass, strength or muscle relief? From now on you will not face the complexities of choice. Here it is a universal hybrid training program with which you can work on training goals simultaneously.

FIT-CLASSIC: classic mass gain program

Mass Gain: 3-day split

Science MASS

5 day PRO-split for Mass Gain

Lone wolf

Don't like "schooly" approach to training? Then go on your own, taking with you a training plan from AtletIQ. Only take a chance to go against the rules and you will see how many advantages of training alone there are - complete freedom of maneuvers and absolute concentration at work will give you an unprecedented start to muscle hypertrophy.

For Ectomorphs: 3-day split

Bazooka Arms: 15 workouts

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!

Legs and Chest (mass + strength)

Do you tirelessly train in the gym, but you can not see any progress? It's time to move away from the old-boring recommendations and follow the progressive method of step-changing loads that will bring your muscles an unprecedented volume and strength.

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.

Mass gain program based on 5 principles

The proposed training program for the gym for mass gain will not only help increase muscle volumes, but also develop power capacity. For this purpose, 4 small cycles were specially selected, which are performed alternately one by one. The alternation of fundamentally different training regimes does not allow the muscles to get used to the loads and ensure their relentless growth.

Natural Bodybuilding

Universal program bodybuilding workouts — the quintessence of effective training. The principle of periodization of training is applied, which allows you to achieve high results in terms of strength and muscle mass, while avoiding a surge of muscle fibers.

Knight

FullBody Plus

Fullbody-style training that perfectly fits into the training plan of the experienced natural "lifter" as a temporary "contrast" to the split-schemes. Accelerate training progress with an effective complex for the simultaneous development of all major muscle groups!

Nuclear Arms

The four-day balanced split specialization aimed at the explosive development of muscles in the arms and deltoids

Scientific split for mass gain

A four-day "scientific" split, built on separate trainings of fast and slow muscle fibers, will help to reach a new level of physical development.

"Greek Atlant": muscles of the shoulders

Shrugs, chest, shoulders

Arms and Legs (mass + strength)

Do you want to create really impressive volumes of arms and powerfully pump legs? Try out a new power training program with an upward shift in weight load, which will open a new era of body transformation for you.

Mass Gain And Relief for men

Mass Gain for Men, no exercises for legs

MEGA-X: mega result in weight gain

MASS RECORD: Mass Gain + Relief

MAXImizator: maximum mass gain result

Mass Gain — «7x7» principle

Muscular: "big bang" mass

Fullbody at home: only dumbbells

Body-EVOLUTION: the evolution of your mass

Extreme Mass

You strive to spur muscular development, but do not know how? Today we disclose the recipe for the extreme mass to all comers. Apply the training scheme of an elite bodybuilder - shuffle the compound exercises with a target isolation in a four-day split.

FREE-PHARM MASS: a clean athlete's mass gain plan

Mass gain and strength development without machines

The psychology of the bodybuilder is predictable: we want to grow record volumes of muscle, but at the same time do not agree to lose in their power. If you are ready to abandon the current strategy of training for the sake of achieving these two goals, we are ready to offer you a solution - for two weeks forget about "machine" pumping and use an exclusive scheme of muscle training without machines from AtletIQ.

Mass Gain: full body

Program for training to increase muscle volume

SCIENCE MASS (advanced)

Avangard

Shoulders and Back (mass + strength)

It's time to adjust the genetic "deficiencies" and form a powerful back and impressive shoulders. Ask the advice of users of the training complex for the shoulders and back from Atletiq. Massive, broader, stronger - that's their motto and work result.

Strike: emphasis on the chest and back

3-day split for women

Are serious sports experience and many hours of effective training behind you? And ahead - the need for a complex choice of an effective program? Why put experiments on your own body in vain attempts to invent a radically new approach to training? Good old three-day split to sports ladies to help!

Mass +

Your previous training methodology will seem like amateur fitness in comparison with a high-intensity program of cyclic loads. You literally feel how the muscle fibers are "torn" - this is the only way to gain mass.

GENOM: “Genetically Modified” Mesomorph Training Program

For Ectomorphs: 2-day split

Two-week Hell on the mass (Hardcore Workout)

Does the bodybuilding world know the athlete as merciless to himself and unyieldingly rushing toward the goal as Marcus Ruhl? You have something to learn from him - an intolerably busy schedule and incredibly heavy workouts of extreme intensity will help you make your "big" breakthrough. Only for fanatics of hardcore training and only from AtletIQ is the heaviest program for the mass "Two Weeks of Hell in gym".

Trinity: a female complex for the chest, buttocks and the abs

4-day Mass Gain Program

Mass Gain for Men — Routine For Gym

2x3 Forsage

Still in search of an effective workout for the mass? We are ready to offer a non-standard solution - the original 2 × 3 FORSAGE complex. The 5-day weight training program is aimed at experienced athletes, since it involves a high-intensity mode of training with maximum dedication.

Super Back

Wide, ripped back — the cherished dream of every athlete. But while some continue to dream, others start to act, achieving stunning results with an effective software package of 7 exercises to strengthen and pump up the back.

FORWARD: 6-day shock plan for mass gain

Total Split - Strength and Hypertrophy, upper / lower

If, having increased a few kilos of lean muscle, you are satisfied, go on. This program is for those who are accustomed to getting everything from life. AtletIQ will teach you the lesson of combining hypertrophy and strength training on the principle of double split right in one week cycle.

MEZOMORF-FIT: mass gain for a typical “mesomorph”

SPARTA: workout mass gain plan

ENDO-FIT: Fit program for the endomorph

3-day dumbbell split at home

IMPULSE: Mass Gain Dumbbell Complex

Chest and Back by the method of Arnie

Mass Gain 10x10

Athletes are in constant search for new training schemes and brilliant success formulas that would help them break through the genetic barriers. But the problem is that such a formula does not exist! Even the simplest, like a brick, technique can work, if it is radically different from that to which your muscles are accustomed. Try to "confuse" them with a unique voluminous training: just one exercise per 100 basic repetitions.