Unleash your strength with the "Low Volume, High Intensity" program, designed for those ready to push their limits over 12 weeks. This 7-day-a-week regimen focuses on maximizing muscle engagement through targeted, high-intensity workouts, ensuring you build strength and definition in record time. Each session is crafted to challenge your body with a mix of compound lifts and isolation exercises, all while keeping volume low to enhance recovery and performance. Equip yourself with a full gym and get ready to transform your physique!

Low volume, High intensity

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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

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Bench Press (Close Grip)

T-Bar Row

Lat Pulldown

Chin-Up (Assisted)

Maandag Upper

Hockey

Dinsdag Hockey

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Chest Fly (Machine)

Seated Shoulder Press (Dumbbell)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Woensdag Push

Barbell Row

Standing Pullover (Cable)

One Arm Bent Over Row

Hammer Curl

Incline Curl (Dumbbell)

Donderdag Pull

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Vrijdag Legs

AD Press

Tricep Extension (Cable)

Bicep Curl (Cable)

Seated Dip (Machine)

Preacher Curl (Dumbbell)

JM Press (Smith Machine)

Alternating Dumbbell Curl

Zaterdag Sharms

Zondag Hockey

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