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2 workouts per week (maintaining physique)

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
  • Workouts8
  • One workout~38 min
  • ForMen

Workout A

7 exercises · ~38 min

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

  1. 01Barbell DeadliftLower Back3 × 5weight from 1RM
  2. 02Barbell Bench Press — Medium GripChest3 × 4weight from 1RM
  3. 03Bent Over Barbell RowLats3 × 6weight from 1RM
  4. 04Standing Military PressShoulders3 × 5weight from 1RM
  5. 05Upright Barbell RowShoulders3 × 6weight from 1RM
  6. 06Leg ExtensionsQuads3 × 12weight from 1RM
  7. 07Lying Leg CurlsHamstrings3 × 12weight from 1RM

All workouts in the program

8 sessions over ~4 weeks, 2 per week. Workouts A and B 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–B

hardereasierWorkout 1 (A)Workout 2 (B)Workout 3 (A)Workout 4 (B)Workout 5 (A)Workout 6 (B)Workout 7 (A)Workout 8 (B)Round 1: averageRound 2: averageRound 3: averageRound 4: average

Workout number

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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