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For girls on the relief in the home: dumbbells + barbell

This program can no longer be started in the app

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

Replacement in the appMetalwork
  • Fat Burning
  • Beginner
  • Home
  • 24 workouts
  • ~40 min
Start it in the appProgram structure
  • GoalFat Burning
  • LevelExperienced
  • WhereHome
  • Workouts16
  • One workout~63 min
  • ForWomen

Workout A

6 exercises · ~63 min

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

  1. 01CrunchesAbs4 × 10bodyweight
  2. 02Seated Flat Bench Leg Pull-InAbs4 × 10bodyweight
  3. 03Dumbbell LungesQuads4 × 10weight from 1RM
  4. 04Jackknife Sit-UpAbs4 × 10bodyweight
  5. 05Barbell Full SquatQuads4 × 10weight from 1RM
  6. 06Barbell LungeQuads4 × 10weight from 1RM

All workouts in the program

16 sessions over ~4.5 weeks, 3–4 per week. Workouts A, B, C and D 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–D

hardereasierWorkout 1 (A)Workout 2 (B)Workout 3 (C)Workout 4 (D)Workout 5 (A)Workout 6 (B)Workout 7 (C)Workout 8 (D)Workout 9 (A)Workout 10 (B)Workout 11 (C)Workout 12 (D)Workout 13 (A)Workout 14 (B)Workout 15 (C)Workout 16 (D)Round 1: averageRound 2: averageRound 3: averageRound 4: average

Workout number

AtletIQ app

Start “Metalwork” 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 “Metalwork”.

  • 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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