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MEZO-FORM: mass and relief for mesomorph

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
  • Workouts24
  • One workout~54 min
  • ForMen

Workout A

6 exercises · ~54 min

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

  1. 01Wide-Grip Pull-Up to Chest3 × 12bodyweight
  2. 02Standing Military PressShoulders3 × 12weight from 1RM
  3. 03Bent Over Barbell RowLats3 × 12weight from 1RM
  4. 04Dumbbell Lateral RaiseShoulders3 × 12weight from 1RM
  5. 05Clean DeadliftHamstrings3 × 12weight from 1RM
  6. 06CrunchesAbs3 × 12bodyweight

All workouts in the program

24 sessions over ~7 weeks, 3–4 per week. Workouts A, B and C repeat in a loop, 8 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–C

hardereasierWorkout 1 (A)Workout 2 (B)Workout 3 (C)Workout 4 (A)Workout 5 (B)Workout 6 (C)Workout 7 (A)Workout 8 (B)Workout 9 (C)Workout 10 (A)Workout 11 (B)Workout 12 (C)Workout 13 (A)Workout 14 (B)Workout 15 (C)Workout 16 (A)Workout 17 (B)Workout 18 (C)Workout 19 (A)Workout 20 (B)Workout 21 (C)Workout 22 (A)Workout 23 (B)Workout 24 (C)Round 1: averageRound 2: averageRound 3: averageRound 4: averageRound 5: averageRound 6: averageRound 7: averageRound 8: 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
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