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Neos: relief training program for fitness neophytes

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 appChisel
  • Fat Burning
  • Beginner
  • Gym
  • 24 workouts
  • ~40 min
Start it in the appProgram structure
  • GoalFat Burning
  • LevelBeginner
  • WhereGym
  • Workouts12
  • One workout~41 min
  • ForMen

Workout A

9 exercises · ~41 min

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

  1. 01Upright Barbell RowShoulders3 × 10–12weight from 1RM
  2. 02Leg PressQuads3 × 12–15weight from 1RM
  3. 03Barbell Incline Bench Press Medium-GripChest3 × 8–12weight from 1RM
  4. 04Seated Calf RaiseCalves4 × 8–15weight from 1RM
  5. 05Wide-Grip Lat PulldownLats4 × 8–12weight from 1RM
  6. 06Barbell CurlBiceps3 × 10weight from 1RM
  7. 07Triceps PushdownTriceps3 × 12weight from 1RM
  8. 08Decline CrunchAbs2 × 10weight from 1RM
  9. 09Hyperextensions (Back Extensions)Lower Back1 × 8bodyweight

All workouts in the program

12 sessions over ~3.5 weeks, 3–4 per week. Workouts A, B and C repeat in a loop, 4 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)Round 1: averageRound 2: averageRound 3: averageRound 4: average

Workout number

AtletIQ app

Start “Chisel” 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 “Chisel”.

  • 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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