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Shrugs, chest, shoulders

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
  • WhereGym
  • Workouts6
  • One workout~38 min
  • ForMen

Workout A

5 exercises · ~38 min

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

  1. 01One-Arm Dumbbell RowMiddle Back5 × 8weight from 1RM
  2. 02Dips — Triceps VersionTriceps3 × 10bodyweight
  3. 03Dumbbell Shoulder PressShoulders4 × 12weight from 1RM
  4. Superset3 roundsexercises back to back without rest
    1. 04One-Arm Side LateralsShoulders× 8weight from 1RM
    2. 05Barbell Shrug Behind The BackTraps× 10weight from 1RM

All workouts in the program

6 sessions over ~1.5 weeks, 3–4 per week. Workouts A and B repeat in a loop, 3 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–B

hardereasierWorkout 1 (A)Workout 2 (B)Workout 3 (A)Workout 4 (B)Workout 5 (A)Workout 6 (B)Round 1: averageRound 2: averageRound 3: 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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