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Training program for girls: average level of training

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
  • Workouts21
  • One workout~70 min
  • ForWomen

Workout A

6 exercises · ~70 min

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

  1. 01Barbell SquatQuads5 × 15weight from 1RM
  2. 02Leg PressQuads4 × 20weight from 1RM
  3. 03Stiff-Legged Barbell DeadliftHamstrings5 × 15weight from 1RM
  4. 04Running, TreadmillQuads1 × 1weight from 1RM
  5. 05Barbell LungeQuads1 × 10weight from 1RM
  6. 06Running, TreadmillQuads1 × 10weight from 1RM

All workouts in the program

21 sessions over ~6 weeks, 3–4 per week. Workouts A, B and C repeat in a loop, 7 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–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)Round 1: averageRound 2: averageRound 3: averageRound 4: averageRound 5: averageRound 6: averageRound 7: 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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