Atolifts strength through high frequency

High volume low intensity week, followed by a high intensity low volume week. If single on second week is easy, increase lift max by 2.5 or 5 kg. If it's difficult, repeat with same weight. If no lift, reduce max accordingly.

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Week 1

Week 2

Squat (Barbell)

Deadlift (Barbell)

Hip Thrust (Barbell)

Leg Curl

Leg Extension

Bench Press (Barbell)

Chest Press (Machine)

Lu Raise

Seated Row (Cable)

Lat Pulldown

Overhead Press (Barbell)

Hammer Curl

Tricep Rope Push Down (Cable)

Lateral Raise (Cable)

Rear Delt Fly (Cable)

Back Extension (Weighted)

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