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A simple 3-day-a-week strength program for beginners in the gym

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 appThe Thaw
  • Maintenance
  • Beginner
  • Gym
  • 16 workouts
  • ~46 min
Start it in the appProgram structure
  • GoalMaintenance
  • LevelBeginner
  • WhereGym
  • Workouts12
  • One workout~42 min
  • ForEveryone

Workout A

6 exercises · ~42 min

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

  1. 01Running, TreadmillQuads1 × 1weight from 1RM
  2. 02Barbell Bench Press — Medium GripChest3 × 8–10weight from 1RM
  3. 03Dumbbell FlyesChest3 × 8–10weight from 1RM
  4. 04Seated Triceps PressTriceps3 × 8–10weight from 1RM
  5. 05Triceps PushdownTriceps3 × 8–10weight from 1RM
  6. 06CrunchesAbs3 × 20bodyweight

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 “The Thaw” 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 16 workouts of “The Thaw”.

  • 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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