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A set of exercises for beginners

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 appBodyworks
  • Mass Gain
  • Beginner
  • Gym
  • 24 workouts
  • ~46 min
Start it in the appProgram structure
  • GoalMass Gain
  • LevelBeginner
  • WhereGym
  • Workouts12
  • One workout~82 min
  • ForEveryone

Workout A

9 exercises · ~82 min

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

  1. 01Hyperextensions (Back Extensions)Lower Back3 × 15bodyweight
  2. 02Wide-Grip Barbell Bench PressChest3 × 8weight from 1RM
  3. 03Barbell Full SquatQuads3 × 6weight from 1RM
  4. 04Upright Barbell RowShoulders3 × 10weight from 1RM
  5. 05Dumbbell Lateral RaiseShoulders3 × 8weight from 1RM
  6. 06Standing Calf RaisesCalves3 × 15weight from 1RM
  7. 07Close-Grip Front Lat PulldownLats4 × 10weight from 1RM
  8. 08Alternate Hammer CurlBiceps4 × 12weight from 1RM
  9. 09CrunchesAbs3 × 20bodyweight

All workouts in the program

12 sessions over ~4 weeks, 3 per week. Workouts A, B and C 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–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)Round 1: averageRound 2: averageRound 3: averageRound 4: average

Workout number

AtletIQ app

Start “Bodyworks” 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 “Bodyworks”.

  • 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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