Devil's Dozen

4.47 / 122 votes

Build more muscle without leaving your home!

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!

135 athletes have chosen this routine to train

Start your training from 31 Oct 2025 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!

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.