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For women (II level)

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
  • Workouts13
  • One workout~52 min
  • ForWomen

Workout A

7 exercises · ~52 min

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

  1. 01Cable CrunchAbs3 × 10weight from 1RM
  2. 02Barbell SquatQuads3 × 10weight from 1RM
  3. 03Stiff-Legged Barbell DeadliftHamstrings3 × 10weight from 1RM
  4. 04Close-Grip Front Lat PulldownLats3 × 10weight from 1RM
  5. 05Bent Over Two-Dumbbell RowMiddle Back3 × 10weight from 1RM
  6. 06Barbell CurlBiceps3 × 10weight from 1RM
  7. 07Triceps PushdownTriceps3 × 10weight from 1RM

All workouts in the program

13 sessions over ~3.5 weeks, 3–4 per week. Workouts A and B repeat in a loop. 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)Workout 9 (A)Workout 10 (B)Workout 11 (A)Workout 12 (B)Workout 13 (A)Round 1: averageRound 2: averageRound 3: averageRound 4: averageRound 5: averageRound 6: averageRound 7: 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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