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Beginner fitness program

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
  • Workouts2
  • One workout~58 min
  • ForEveryone

Workout A

8 exercises · ~58 min

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

  1. 01Seated Cable RowsMiddle Back3 × 12weight from 1RM
  2. 02Machine Bench PressChest3 × 12weight from 1RM
  3. 03Alternate Hammer CurlBiceps3 × 12weight from 1RM
  4. 04Triceps PushdownTriceps3 × 12weight from 1RM
  5. 05Lying Leg CurlsHamstrings3 × 12weight from 1RM
  6. 06CrunchesAbs3 × 20bodyweight
  7. 07Hyperextensions (Back Extensions)Lower Back3 × 20bodyweight
  8. 08Walking, TreadmillQuads1 × 1weight from 1RM

All workouts in the program

2 sessions. Workouts A and B repeat in a loop, 1 time each. The program has been removed from the app, its workouts are no longer run.

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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