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Home set of exercises for men

This program can no longer be started in the app

In AtletIQ it was replaced by a program with the same goal for home workouts.

Replacement in the appMetalwork
  • Fat Burning
  • Beginner
  • Home
  • 24 workouts
  • ~40 min
Start it in the appProgram structure
  • GoalFat Burning
  • LevelExperienced
  • WhereHome
  • Workouts28
  • One workout~72 min
  • ForMen

Workout A

8 exercises · ~72 min

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

  1. Circuit workout4 roundsexercises back to back without rest, then a pause and the next round
    1. 01CrunchesAbs× 40bodyweight
    2. 02Push-Up WideChest× 20bodyweight
    3. 03Dumbbell SquatQuads× 20weight from 1RM
    4. 04Standing Palms-In Dumbbell PressShoulders× 20weight from 1RM
    5. 05Dumbbell Alternate Bicep CurlBiceps× 20weight from 1RM
    6. 06Bent Over Two-Dumbbell RowMiddle Back× 20weight from 1RM
    7. 07Bent-Arm Dumbbell PulloverChest× 20weight from 1RM
    8. 08Dumbbell Lateral RaiseShoulders× 20weight from 1RM

All workouts in the program

28 sessions over ~8 weeks, 3–4 per week. Workouts A, B and C repeat in a loop. 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–C

hardereasierWorkout 1 (A)Workout 2 (B)Workout 3 (C)Workout 4 (A)Workout 5 (B)Workout 6 (C)Workout 7 (A)Workout 8 (B)Workout 9 (C)Workout 10 (A)Workout 11 (B)Workout 12 (C)Workout 13 (A)Workout 14 (B)Workout 15 (C)Workout 16 (A)Workout 17 (B)Workout 18 (C)Workout 19 (A)Workout 20 (B)Workout 21 (C)Workout 22 (A)Workout 23 (B)Workout 24 (C)Workout 25 (A)Workout 26 (B)Workout 27 (C)Workout 28 (A)Round 1: averageRound 2: averageRound 3: averageRound 4: averageRound 5: averageRound 6: averageRound 7: averageRound 8: averageRound 9: averageRound 10: average

Workout number

AtletIQ app

Start “Metalwork” 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 “Metalwork”.

  • 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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