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Short HLM

by Andreas E.
1 athletes joined

Program Description

Made do be done in about 30min to free up time for cardiowork for an upcoming race

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    Apr 11, 2025 04:30
  • Last Edited
    Jun 18, 2025 09:57

Summary

Unleash your strength with the Short HLM program, a focused 4-week training plan designed for serious lifters. Comprising three sessions each week, this program emphasizes a balanced approach to hypertrophy and strength, integrating key lifts like the Bench Press and Romanian Deadlift. Expect to build muscle and enhance your overall performance with targeted exercises that hit all major muscle groups. Ideal for those ready to elevate their training, this program will help you achieve your fitness goals with confidence and efficiency.
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Seated Hamstring Curl
2
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-8 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
5
Abs Crunch (Machine)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Seated Hamstring Curl
2
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-8 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
5
Abs Crunch (Machine)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Seated Hamstring Curl
2
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-8 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
5
Abs Crunch (Machine)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Seated Hamstring Curl
2
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-8 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
5
Abs Crunch (Machine)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-8 reps
-
1B
Upright Row (Barbell)
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3A
Face Pull
3
15 reps
-
3B
Tricep Rope Push Down (Cable)
3
10-12 reps
-
4
Hammer Curl
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-8 reps
-
1B
Upright Row (Barbell)
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3A
Face Pull
3
15 reps
-
3B
Tricep Rope Push Down (Cable)
3
10-12 reps
-
4
Hammer Curl
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-8 reps
-
1B
Upright Row (Barbell)
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3A
Face Pull
3
15 reps
-
3B
Tricep Rope Push Down (Cable)
3
10-12 reps
-
4
Hammer Curl
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-8 reps
-
1B
Upright Row (Barbell)
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3A
Face Pull
3
15 reps
-
3B
Tricep Rope Push Down (Cable)
3
10-12 reps
-
4
Hammer Curl
2
8 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Seated Row (Cable)
3 Sets
10-15 Reps
-
3
Bulgarian Split Squat (Bodyweight)
2 Sets
10-15 Reps
-
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
-
Day 3
1A
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
1B
Upright Row (Barbell)
2 Sets
8-12 Reps
-
2
Leg Extension
2 Sets
8-12 Reps
-
3A
Face Pull
3 Sets
15 Reps
-
3B
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
-
4
Hammer Curl
2 Sets
8 Reps
-
Day 1
1
Leg Press
3 Sets
6 Reps
-
2
Seated Hamstring Curl
2 Sets
8-10 Reps
-
3
Seated Overhead Press (Dumbbell)
3 Sets
6-8 Reps
-
4
Lat Pulldown (Neutral Grip)
2 Sets
8-10 Reps
-
5
Abs Crunch (Machine)
2 Sets
AMRAP
-