Low Volume approach

1 athletes joined

Program Description

Trying to make some gains using highe effort low volume approach focusing on straight sets only and progress overload using increased weight mainly and sometimes increased reps with fixed number of sets. Feel free to adjust the volume to your liking but try to stay on the lower end.

Program Overview

Level

Intermediate, Novice, Beginner

Goal

Bodybuilding

Equipment

Full Gym

Program Length

4 weeks

Time Per Workout

60 minutes

Created

Apr 05, 2024 02:10

Last Edited

May 08, 2024 08:41

Day 6

Romanian Deadlift (Trap Bar)

2 Sets

4-8 Reps

@9-10

Lying Leg Curl

2 Sets

4-10 Reps

@9-10

Hip Abductor (Machine)

3 Sets

4-10 Reps

@9-10

Leg Press

3 Sets

4-8 Reps

@9-10

Standing Calf Raise

4 Sets

4-12 Reps

@9-10

Day 5

Chest Supported Row (Machine)

2 Sets

4-10 Reps

@9-10

Lat Pulldown (Single Arm)

2 Sets

4-10 Reps

@9-10

Shrug (Barbell)

3 Sets

4-12 Reps

@9-10

Face Pull

3 Sets

4-12 Reps

@9-10

Preacher Curl (Dumbbell)

3 Sets

4-12 Reps

@9-10

Day 4

Bench Press (Dumbbell)

2 Sets

4-10 Reps

@9-10

Bench Press (Smith Machine)

2 Sets

4-10 Reps

@9-10

Upright Row (Barbell)

3 Sets

4-12 Reps

@9-10

Single Arm Tricep Extension (Cable)

3 Sets

4-12 Reps

@9-10

Day 2

Machine Pull Down

2 Sets

4-10 Reps

@9-10

High Row

2 Sets

4-10 Reps

@9-10

Reverse Pec Deck

3 Sets

4-12 Reps

@9-10

Seated Dumbbell Curl

3 Sets

4-12 Reps

@9-10

Machine Shrug

3 Sets

4-12 Reps

@9-10

Day 1

Incline Bench Press (Dumbbell)

2 Sets

4-10 Reps

@9-10

Chest Fly (Machine)

2 Sets

4-10 Reps

@9-10

Tricep Extension (Machine)

3 Sets

4-12 Reps

@9-10

Lateral Raise (Machine)

3 Sets

4-12 Reps

@9-10

Day 3

Hack Squat

2 Sets

4-8 Reps

@9-10

Leg Extension

2 Sets

4-10 Reps

@9-10

Leg Press

3 Sets

4-8 Reps

@9-10

Leg Curl

3 Sets

4-10 Reps

@9-10

Calf Press On Leg Press

4 Sets

4-12 Reps

@9-10