Workout Routine

Alyx Low Rep Routine

by Ktoddm6

2-3 minute rests Rep Ranges - number shown in workout is highest rep goal. 4: 1-4 6: 3-6 8: 6-8

Workouts

Day 1

Barbell Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
180 sec
2
–
–
4
180 sec
3
–
–
4
180 sec
4
–
–
4
180 sec
5
–
–
4
180 sec
6
–
–
4
180 sec

Barbell Squat

6 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
180 sec
2
–
–
6
180 sec
3
–
–
6
180 sec

barbell row

3 sets

Barbell Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec

Barbell Curls

2 sets

Day 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
180 sec
2
–
–
4
180 sec
3
–
–
4
180 sec
4
–
–
4
180 sec
5
–
–
4
180 sec
6
–
–
4
180 sec

bench press

6 sets

Barbell Shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
180 sec
2
–
–
6
180 sec
3
–
–
6
180 sec

Barbell Shrug

3 sets

Barbell Skull Crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec

Barbell Skull Crushers

2 sets

Day 3

Barbell Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
180 sec
2
–
–
4
180 sec
3
–
–
4
180 sec
4
–
–
4
180 sec
5
–
–
4
180 sec
6
–
–
4
180 sec

Barbell Deadlift

6 sets

Seated Overhead Barbell Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
180 sec
2
–
–
4
180 sec
3
–
–
4
180 sec
4
–
–
4
180 sec
5
–
–
4
180 sec
6
–
–
4
180 sec

Seated Overhead Barbell Press

6 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec

hammer curl

2 sets

Day 4

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
180 sec
2
–
–
4
180 sec
3
–
–
4
180 sec
4
–
–
4
180 sec
5
–
–
4
180 sec
6
–
–
4
180 sec

incline bench press

6 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec

rear delt fly

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec

lateral raise

2 sets

Seated Dumbbell Overhead Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec

Seated Dumbbell Overhead Tricep Extension

2 sets

Day 5

Sumo Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

Sumo Squat

3 sets

One Armed Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

One Armed Bench Press

3 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

seated incline curl

3 sets

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec
4
–
–
20
60 sec
5
–
–
20
60 sec

Calf Raise

5 sets

Day 6

Dumbbell Incline Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
–
–
8
180 sec

Dumbbell Incline Fly

4 sets

Standing Arnold Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

Standing Arnold Press

3 sets

Dumbbell Tricep Kickbacks

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

Dumbbell Tricep Kickbacks

3 sets

Front Delt Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec

Front Delt Raises

2 sets