High Frequent High Intensity Low Volume Training

by Linus

Program Description

To Build a Foundation

Program Overview

Level
Beginner, Novice
Goal
Powerlifting, Powerbuilding, Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
50 minutes
Created
Feb 24, 2025 07:44
Last Edited
Mar 01, 2025 08:36

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Lateral Raise (Cable)

2

8 reps

RPE 10

2

Bench Press (Barbell)

1

1

4-6 reps

5-10 reps

RPE 10

RPE 10

3

Lat Pulldown

1

5-8 reps

RPE 9.5

4

Squat (Barbell)

1

1

4-6 reps

6-8 reps

RPE 10

RPE 9

5

Deadlift (Barbell)

2

RPE 10

6

Butterfly Reverse

2

RPE 10

Day 2

1

Bench Press (Barbell)

1

1

4-8 reps

4-8 reps

RPE 10

RPE 9

2

Lat Pulldown

2

5-8 reps

RPE 10

3

Squat (Barbell)

2

4-6 reps

RPE 10

4

Bicep Curl (Cable)

2

RPE 10

5

Preacher Curl (EZ Bar)

2

RPE 10

Day 3

1

Lateral Raise (Cable)

2

8 reps

RPE 10

2

Bench Press (Barbell)

1

1

4-6 reps

5-10 reps

RPE 10

RPE 10

3

Lat Pulldown

1

5-8 reps

RPE 9.5

4

Squat (Barbell)

1

1

4-6 reps

6-8 reps

RPE 10

RPE 9

5

Deadlift (Barbell)

2

RPE 10

6

Butterfly Reverse

2

RPE 10

Day 1

1

Lateral Raise (Cable)

2 Sets

8 Reps

@10

2

Bench Press (Barbell)

1 Set

1 Set

4-6 Reps

5-10 Reps

@10

@10

3

Lat Pulldown

1 Set

5-8 Reps

@9.5

4

Squat (Barbell)

1 Set

1 Set

4-6 Reps

6-8 Reps

@10

@9

5

Deadlift (Barbell)

2 Sets

@10

6

Butterfly Reverse

2 Sets

@10

Day 2

1

Bench Press (Barbell)

1 Set

1 Set

4-8 Reps

4-8 Reps

@10

@9

2

Lat Pulldown

2 Sets

5-8 Reps

@10

3

Squat (Barbell)

2 Sets

4-6 Reps

@10

4

Bicep Curl (Cable)

2 Sets

@10

5

Preacher Curl (EZ Bar)

2 Sets

@10

Day 3

1

Lateral Raise (Cable)

2 Sets

8 Reps

@10

2

Bench Press (Barbell)

1 Set

1 Set

4-6 Reps

5-10 Reps

@10

@10

3

Lat Pulldown

1 Set

5-8 Reps

@9.5

4

Squat (Barbell)

1 Set

1 Set

4-6 Reps

6-8 Reps

@10

@9

5

Deadlift (Barbell)

2 Sets

@10

6

Butterfly Reverse

2 Sets

@10