Workout Routine

Low volume/High intensity. Back/Tri + Legs + Chest/Shoulders/Bi

by leonni

This program focuses on the quality of the sets and reaching failure . It was inspired by TNF and Ryjewers, along other sources. Minimum 3 minute rests. Progressive overloading.

Workouts

DAY 3: CHEST/SHOULDERS/BIS

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
5
180 sec
2
@RPE9
5
180 sec

Overload: After 4 successful sessions, Training Max will be suggested to increase by 2.5 kg.

bench press

2 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
180 sec

Overload: After 4 successful sessions, Training Max will be suggested to increase by 2 kg.

incline bench press

1 sets

Shoulder Press DB/SMITH

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
180 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.5 kg.

Shoulder Press DB/SMITH

1 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
10
180 sec
2
@RPE10
10
180 sec

Overload: After 4 successful sessions, Training Max will be suggested to increase by 2.5 kg.

cable lateral raise

2 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
180 sec
2
@RPE10
8
180 sec

Overload: After 4 successful sessions, Training Max will be suggested to increase by 2 kg.

hammer curl

2 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
180 sec
2
@RPE10
8
180 sec

Overload: After 4 successful sessions, Training Max will be suggested to increase by 2 kg.

curl

2 sets

CABLE CURL

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
180 sec

Overload: After 4 successful sessions, Training Max will be suggested to increase by 2.5 kg.

CABLE CURL

1 sets

Peck Deck + Reverse

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
180 sec
2
@RPE10
8
180 sec

Peck Deck + Reverse

2 sets

DAY: 2 LEGS AND ABS

hack squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
5
180 sec
2
@RPE10
5
180 sec

Overload: After 4 successful sessions, Training Max will be suggested to increase by 5 kg.

hack squat

2 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6
180 sec

Overload: After 4 successful sessions, Training Max will be suggested to increase by 2.5 kg.

leg curl

1 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
7
180 sec
2
@RPE10
7
180 sec

Overload: After 4 successful sessions, Training Max will be suggested to increase by 2.5 kg.

leg extension

2 sets

ADDUCTOR

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6
180 sec
2
@RPE10
6
180 sec

ADDUCTOR

2 sets

CALF RAISE

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15 +
amrap
180 sec
2
@RPE10
15 +
amrap
180 sec

Overload: After 4 successful sessions, Training Max will be suggested to increase by 2.5 kg.

CALF RAISE

2 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
9 +
amrap
180 sec
2
–
–
9 +
amrap
180 sec

Cable crunch

2 sets

DAY 1: BACK AND TRIS

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
7
180 sec
2
@RPE10
7
180 sec

Overload: After 4 successful sessions, Training Max will be suggested to increase by 5 kg.

lat pulldown

2 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
180 sec
2
@RPE10
8
180 sec

Overload: After 4 successful sessions, Training Max will be suggested to increase by 5 kg.

chest supported rows

2 sets

Row Variation with arms at 45 degrees

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
180 sec

Overload: After 4 successful sessions, Training Max will be suggested to increase by 5 kg.

Row Variation with arms at 45 degrees

1 sets

ONE ARM LAT PULL

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6
180 sec
2
@RPE10
6
180 sec

Overload: After 4 successful sessions, Training Max will be suggested to increase by 5 kg.

ONE ARM LAT PULL

2 sets

Tricep Pushdown + Overhead Extensions

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
10 +
amrap
180 sec
2
@RPE10
10 +
amrap
180 sec

Overload: After 4 successful sessions, Training Max will be suggested to increase by 2.5 kg.

Tricep Pushdown + Overhead Extensions

2 sets

WRIST ROLLER + REVERSE CURL

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6
180 sec
2
@RPE10
6
180 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.5 kg.

WRIST ROLLER + REVERSE CURL

2 sets