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Split for girls on a relief with an emphasis on hips and buttocks

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 gym workouts.

Replacement in the appDiamond Cut
  • Fat Burning
  • Experienced
  • Gym
  • 48 workouts
  • ~46 min
Start it in the appProgram structure
  • GoalFat Burning
  • LevelExperienced
  • WhereGym
  • Workouts12
  • One workout~69 min
  • ForEveryone

Workout A

8 exercises · ~69 min

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

  1. 01Hanging Leg RaiseAbs3 × 15bodyweight
  2. 02Decline CrunchAbs3 × 15weight from 1RM
  3. 03Hyperextensions (Back Extensions)Lower Back4 × 15bodyweight
  4. 04Stiff-Legged Dumbbell DeadliftHamstrings4 × 15weight from 1RM
  5. 05Machine Bench PressChest4 × 15weight from 1RM
  6. 06Dumbbell LungesQuads4 × 15weight from 1RM
  7. 07Thigh AbductorAbductors4 × 12weight from 1RM
  8. 08Thigh AdductorAdductors4 × 12weight from 1RM

All workouts in the program

12 sessions over ~3.5 weeks, 3–4 per week. Workouts A, B, C and D 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–D

hardereasierWorkout 1 (A)Workout 2 (B)Workout 3 (C)Workout 4 (D)Workout 5 (A)Workout 6 (B)Workout 7 (C)Workout 8 (D)Workout 9 (A)Workout 10 (B)Workout 11 (C)Workout 12 (D)Round 1: averageRound 2: averageRound 3: average

Workout number

AtletIQ app

Start “Diamond Cut” 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 48 workouts of “Diamond Cut”.

  • 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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