Low Rep Low Life - Venti

Low Rep Low Life’s Venti program - lifts are progressed in a three week wave with an optional deload on the 4th week. Feel free to skip if everything is progressing well. Change exercises based on preference and availability. Based roughly on Doug Hepburn’s weightlifting program with a high amount sets and of course low reps.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Leg Curl

Straight Leg Calf Raise

Bench Press (Barbell)

Incline Bench Press (Barbell)

Chest Fly (Dumbbell)

Incline Chest Fly (Dumbbell)

Tricep Pushdown (Cable)

Leg Press (45 Degrees)

Good Morning

Hip Thrust (Barbell)

Hip Adductor (Machine)

Hip Abductor (Machine)

Seated Military Press (Barbell)

Lateral Raise (Machine)

Lateral Raise (Dumbbell)

Upright Row (Barbell)

Rear Delt Fly (Machine)

Abs Crunch (Machine)

Lat Pulldown

Chest Supported Row (Machine)

Bicep Curl (Machine)

Bayesian Curl

Hammer Curl (Cable)

Optional deload week

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