New Intensity Variant

Volume is king, right? So, what is the benefit of shifting the focus to intensity and density? There are two primary benefits: time saved and stimulus per unit of effort. These are particular important if you are, like me, in a cut. Energy becomes a scarce resource and it's important to spend that energy wisely. Instead of spinning your wheels with glorified warm-up sets that serve only to fatigue, we go full throttle in two sets for most of our workouts. These workouts are here for a good time, not a long time, and I hope you have a good time with this program!

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Week 1

Don't go to complete muscular failure on Hip Thrusts or Leg Presses. Choose variants you prefer.

Hip Thrust (Barbell)

Leg Press (45 Degrees)

Romanian Deadlift (Dumbbell)

Leg Extension

Calf Raise (Machine)

Stair Climber

Lower 1

Incline Bench Press (Dumbbell)

Pull-Up (Assisted)

Seated Row (Cable)

Overhead Tricep Extension (Cable)

Lateral Raise (Cable)

Bicep Curl (Machine)

Cable Crunch

100m Row

Upper 1

Take hacks to ≥1 RIR. Pick preferred variations.

Seated Hamstring Curl

Hack Squat

Leg Raise (Captain's Chair)

Lower 2

Lat Pulldown

Seated Shoulder Press (Dumbbell)

Pec Deck (Machine)

Reverse Pec Deck

Tricep Pushdown (Cable)

Bayesian Curl

Wood Chop

Upper 2

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