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On the relief: with an emphasis on the abdominal muscles

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
  • Workouts20
  • One workout~57 min
  • ForMen

Workout A

10 exercises · ~57 min

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

  1. 01Barbell Bench Press — Medium GripChest4 × 8weight from 1RM
  2. 02Barbell Incline Bench Press Medium-GripChest4 × 8weight from 1RM
  3. 03Decline Barbell Bench PressChest4 × 8weight from 1RM
  4. 04Dips — Chest VersionChest3 × 8bodyweight
  5. 05Bent-Arm Dumbbell PulloverChest4 × 8weight from 1RM
  6. 06ButterflyChest3 × 8weight from 1RM
  7. 07CrunchesAbs4 × 15bodyweight
  8. 08Knee/Hip Raise On Parallel BarsAbs4 × 15bodyweight
  9. 09Dumbbell Side BendAbs4 × 15weight from 1RM
  10. 10Oblique Crunches — On The FloorAbs4 × 15bodyweight

All workouts in the program

20 sessions over ~4 weeks, 5 per week. Workouts A, B, C, D and E 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–E

hardereasierWorkout 1 (A)Workout 2 (B)Workout 3 (C)Workout 4 (D)Workout 5 (E)Workout 6 (A)Workout 7 (B)Workout 8 (C)Workout 9 (D)Workout 10 (E)Workout 11 (A)Workout 12 (B)Workout 13 (C)Workout 14 (D)Workout 15 (E)Workout 16 (A)Workout 17 (B)Workout 18 (C)Workout 19 (D)Workout 20 (E)Round 1: averageRound 2: averageRound 3: averageRound 4: 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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