Low Rep Low Life - A&W balance

Low Rep Low Life’s Austin & Waterbury program with more shoulder and bicep work. Lifts are progressed in a four week wave with an optional deload on the 5th week. Feel free to skip if everything is progressing well. Change exercises based on preference and availability. I ultimately wanted a bodybuilding program with low reps, because I’m just a low rep low life.

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Squat (Barbell)

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Leg Curl

Straight Leg Calf Raise

Hanging Knee Raise

Deadlift (Barbell)

Leg Press (45 Degrees)

Hip Thrust (Barbell)

Leg Extension

Seated Calf Raise

Seated Military Press (Barbell)

Dip (Weighted)

Pec Deck (Machine)

Lateral Raise (Machine)

French Press

Cable Crunch

Pull-Up (Weighted)

Chest Supported Row (Machine)

Pullover (EZ Bar)

Bayesian Curl

Bicep Curl (Machine)

Bench Press (Barbell)

Bent Over Row (Barbell)

Incline Bench Press (Barbell)

Lat Pulldown (Single Arm)

Lateral Raise (Dumbbell)

Bicep Curl (Barbell)

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