Basic training program for beginners
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.
- GoalMaintenance
- LevelBeginner
- WhereGym
- Workouts24
- One workout~32 min
- ForMen
Workout A
5 exercises · ~32 minThe structure as it was in the app. Exercises link to technique, photos and video.
All workouts in the program
24 sessions over ~7 weeks, 3–4 per week. Workouts A and B repeat in a loop, 12 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
Workout number
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
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
About the program
Should I talk about the importance of proper start in difficult exercises or sports? Starting strength training in the gym is the most important stage in a professional or amateur athlete’s career, a sound approach which will determine the impact of further attempts to bring the body in proper shape.
More about the program
How does a beginner start training at the gym, when they haven’t even held a barbell? An independent selection of an effective training scheme is hardly possible without basic empirical skills. Particularly relying on their own strength, with a month haphazard peeped classes on the Internet or from a neighbor down the hall for example, in the best case will remain exactly where it started. An alternative for the beginner athlete is to use professional reference manuals.
Training programs for beginners in the gym are based on basic polyarticular exercises that promote strength and muscle hypertrophy. Almost all exercises are performed with free weights — this allows you to make maximum use of all the muscle fibers of each group of muscles, tendons strengthen and develop grip strength, which plays an important role in the further increasing exercises.