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
Apr 14, 2025 07:23

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

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

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

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

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

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

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

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

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

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

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

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

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 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

-