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Demo training for men (experienced)

This program can no longer be started in the app

In AtletIQ it was replaced by a program with the same goal for gym workouts.

Replacement in the appThe Thaw
  • Maintenance
  • Beginner
  • Gym
  • 16 workouts
  • ~46 min
Start it in the appProgram structure
  • GoalMaintenance
  • LevelExperienced
  • WhereGym
  • Workouts1
  • One workout~80 min
  • ForMen

Workout A

9 exercises · ~80 min

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

  1. 01Running, TreadmillQuads1 × 1weight from 1RM
  2. 02Leg PressQuads3 × 8–12weight from 1RM
  3. 03Barbell Bench Press — Medium GripChest3 × 8–12weight from 1RM
  4. 04Close-Grip Front Lat PulldownLats3 × 8–12weight from 1RM
  5. 05ButterflyChest3 × 14weight from 1RM
  6. 06Hyperextensions (Back Extensions)Lower Back3 × 16bodyweight
  7. Superset3 roundsexercises back to back without rest
    1. 07Preacher CurlBiceps× 8–12weight from 1RM
    2. 08Triceps Pushdown — Rope AttachmentTriceps× 8–12weight from 1RM
  8. 09Decline CrunchAbs2 × 20weight from 1RM

All workouts in the program

1 session. 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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