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Four-day split for girls

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 appDiamond Cut
  • Fat Burning
  • Experienced
  • Gym
  • 48 workouts
  • ~46 min
Start it in the appProgram structure
  • GoalFat Burning
  • LevelExperienced
  • WhereGym
  • Workouts32
  • One workout~49 min
  • ForWomen

Workout A

6 exercises · ~49 min

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

  1. 01Standing Military PressShoulders3 × 8weight from 1RM
  2. 02Upright Barbell RowShoulders3 × 9weight from 1RM
  3. 03Dumbbell Lateral RaiseShoulders3 × 10weight from 1RM
  4. 04PushupsChest4 × 12bodyweight
  5. 05ButterflyChest4 × 12weight from 1RM
  6. 06CrunchesAbs3 × 27bodyweight

All workouts in the program

32 sessions over ~8 weeks, 4 per week. Workouts A, B, C, D, E, F, G and H 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–H

hardereasierWorkout 1 (A)Workout 2 (B)Workout 3 (C)Workout 4 (D)Workout 5 (E)Workout 6 (F)Workout 7 (G)Workout 8 (H)Workout 9 (A)Workout 10 (B)Workout 11 (C)Workout 12 (D)Workout 13 (E)Workout 14 (F)Workout 15 (G)Workout 16 (H)Workout 17 (A)Workout 18 (B)Workout 19 (C)Workout 20 (D)Workout 21 (E)Workout 22 (F)Workout 23 (G)Workout 24 (H)Workout 25 (A)Workout 26 (B)Workout 27 (C)Workout 28 (D)Workout 29 (E)Workout 30 (F)Workout 31 (G)Workout 32 (H)Round 1: averageRound 2: averageRound 3: averageRound 4: average

Workout number

AtletIQ app

Start “Diamond Cut” 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 48 workouts of “Diamond Cut”.

  • The weight of every set comes from your 1RM
  • All workouts of the program in order, with rest between sets
  • Progress for every exercise
Download on theApp Store Get it onGoogle Play

About the program

Do I really have to remind you, that the general focus of exercises in women’s training should be shifted towards the legs and buttocks areas, which account for the lion’s share of male attention.

More about the program

Functionally, the introduction of the training complex is focused on a detailed study of the gluteal muscles and legs, as well as on the rules of the classic split evenly distributing the exercise on other anatomical systems, ensuring harmonious development of form. This clear focus on the «deprived» muscles of the arms, which receive relatively high loads when performing exercises of major muscle groups.

Prepare for the tremendous amount of work to be done, but the results are worth it: invest in yourself, wasted time does not count.