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Training Programs

Training programs for different purposes

Choose a ready-made training program depending on your goal and level of training. IQetics offers plans for gaining muscle mass, developing strength, losing weight, improving endurance, and maintaining physical fitness.

Each program includes a daily training schedule, exercises, and the number of sets and repetitions. Choose an appropriate plan and follow it consistently, tracking your progress in the IQetics app.

How do I choose a training program?

First, determine the main goal of training: gaining muscle mass, losing weight, developing strength, improving endurance, or maintaining fitness. Then consider the number of workouts per week and your fitness level.

If you are just starting to train, choose a moderate-intensity program and pay special attention to exercise technique and recovery. For more experienced athletes, programs with a high volume and intensity of training are suitable.

6 programs
Gain of muscle mass
4-day split for maximum muscle growth. Balance of compound and isolation exercises.
8 weeks 4 days/week
The power program
Program focused on increasing working weights in the Big Three: Squat, Bench Press, Deadlift.
12 weeks 4 days/week
Endurance and relief
High-intensity training using supersets and interval cardio.
6 weeks 3 days/week
Weight loss and tone
Intense workouts with short rest to burn fat and improve muscle tone.
8 weeks 4 days/week
Keeping fit
A simple and effective program for beginners. Learning the technique of basic exercises.
12 weeks 2 days/week
Fitness for girls
The program for a slim figure: emphasis on buttocks, legs, toned back and arms.
8 weeks 4 days/week