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Training program for beginners — girls 2 days a week

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 appBodyworks
  • Mass Gain
  • Beginner
  • Gym
  • 24 workouts
  • ~46 min
Start it in the appProgram structure
  • GoalMass Gain
  • LevelBeginner
  • WhereGym
  • Workouts8
  • One workout~78 min
  • ForWomen

Workout A

7 exercises · ~78 min

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

  1. 01Decline CrunchAbs3 × 14weight from 1RM
  2. 02Leg PressQuads4 × 15weight from 1RM
  3. 03Dumbbell LungesQuads3 × 10weight from 1RM
  4. 04Standing Dumbbell Triceps ExtensionTriceps3 × 10weight from 1RM
  5. Superset3 roundsexercises back to back without rest
    1. 05Bent-Arm Dumbbell PulloverChest× 10weight from 1RM
    2. 06Upright Barbell RowShoulders× 10weight from 1RM
  6. 07Hyperextensions (Back Extensions)Lower Back3 × 10bodyweight

All workouts in the program

8 sessions over ~2.5 weeks, 3–4 per week. Workouts A and B 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–B

hardereasierWorkout 1 (A)Workout 2 (B)Workout 3 (A)Workout 4 (B)Workout 5 (A)Workout 6 (B)Workout 7 (A)Workout 8 (B)Round 1: averageRound 2: averageRound 3: averageRound 4: average

Workout number

AtletIQ app

Start “Bodyworks” 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 “Bodyworks”.

  • 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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