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Running program for beginners

This program can no longer be started in the app

In AtletIQ it was replaced by a program of the same level for outdoor workouts.

Replacement in the appYard League
  • Mass Gain
  • Beginner
  • Outdoors
  • 24 workouts
  • ~46 min
Start it in the appProgram structure
  • GoalMaintenance
  • LevelBeginner
  • WhereOutdoors
  • Workouts24
  • One workout~34 min
  • ForEveryone

Workout A

2 exercises · ~34 min

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

  1. Circuit workout7 roundsexercises back to back without rest, then a pause and the next round
    1. 01Walking, TreadmillQuads× 1weight from 1RM
    2. 02Running, TreadmillQuads× 1weight from 1RM

All workouts in the program

24 sessions over ~7 weeks, 3–4 per week. 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

hardereasierWorkout 1 (A)Workout 2 (A)Workout 3 (A)Workout 4 (A)Workout 5 (A)Workout 6 (A)Workout 7 (A)Workout 8 (A)Workout 9 (A)Workout 10 (A)Workout 11 (A)Workout 12 (A)Workout 13 (A)Workout 14 (A)Workout 15 (A)Workout 16 (A)Workout 17 (A)Workout 18 (A)Workout 19 (A)Workout 20 (A)Workout 21 (A)Workout 22 (A)Workout 23 (A)Workout 24 (A)Round 1: averageRound 2: averageRound 3: averageRound 4: averageRound 5: averageRound 6: averageRound 7: averageRound 8: averageRound 9: averageRound 10: averageRound 11: averageRound 12: averageRound 13: averageRound 14: averageRound 15: averageRound 16: averageRound 17: averageRound 18: averageRound 19: averageRound 20: averageRound 21: averageRound 22: averageRound 23: averageRound 24: average

Workout number

AtletIQ app

Start “Yard League” 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 “Yard League”.

  • 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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