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Home Express Training

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 home workouts.

Replacement in the appHuman Barbell
  • Maintenance
  • Beginner
  • Home
  • 24 workouts
  • ~44 min
Start it in the appProgram structure
  • GoalMaintenance
  • LevelBeginner
  • WhereHome
  • Workouts8
  • One workout~24 min
  • ForEveryone

Workout A

4 exercises · ~24 min

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

  1. 01PushupsChest3 × 20–30bodyweight
  2. 02BurpeeQuads2 × 20–34bodyweight
  3. Superset2 roundsexercises back to back without rest
    1. 03CrunchesAbs× 25bodyweight
    2. 04Leg Pull-InAbs× 251 roundbodyweight

All workouts in the program

8 sessions over ~2.5 weeks, 3–4 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 “Human Barbell” 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 “Human Barbell”.

  • 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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