Low Rep Low Life - Free

Low Rep Low Life - lifts are progressed in a four week wave with an optional deload on the 5th week. Feel free to skip if everything is progressing well. Change exercises based on preference and availability. I’ve add more focus on chest and arms in this program compared to the others I’ve made so far.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Leg Curl

Straight Leg Calf Raise

Cable Crunch

Bench Press (Barbell)

Chin-Up (Weighted)

Pec Deck (Machine)

Barbell Row

Chest Fly (Dumbbell)

Preacher Curl (Dumbbell)

Front Squat (Barbell)

Hip Thrust (Barbell)

Split Squat Front Foot Elevated (Smith Machine)

Leg Extension

Seated Calf Raise

Y Raise (Dumbbell)

Lateral Raise (Machine)

Bicep Curl (Barbell)

Overhead Extension (EZ Bar)

Bayesian Curl

Tricep Pushdown (Cable)

Bicep Curl (Machine)

Incline Bench Press (Barbell)

Chest Supported Row (Dumbbell)

Incline Chest Fly (Dumbbell)

Lat Pulldown

Cable Crossover

Hanging Leg Raise

Optional Deload Week

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