Intensity over volume (improved)

Unlock your strength potential with the "Intensity over Volume (Improved)" program, a focused 8-week journey designed for serious lifters. Training six days a week, you'll engage in high-intensity workouts that prioritize quality over quantity, ensuring every rep counts. This program features a mix of compound and isolation exercises, targeting major muscle groups with effective movements like Hack Squats, Romanian Deadlifts, and Incline Bench Presses. Get ready to push your limits and achieve impressive gains in strength and muscle definition!

This program is designed to maximize muscle growth and strength by focusing on high-intensity, compound-focused training while managing overall volume to optimize recovery.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Hack Squat

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Walking Lunge (Dumbbell)

Seated Calf Raise

Incline Bench Press (Dumbbell)

Seated Overhead Press (Barbell)

Chest Press (Machine)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Bench Press (Dumbbell)

Bent Over Row (Barbell)

Chest Fly (Machine)

Lat Pulldown

Overhead Tricep Extension (Cable)

Preacher Curl (Barbell)

Chest Supported Row (Machine)

Face Pull

Dragon Fly

Trap Bar Deadlift

Seated Hamstring Curl

Belt Squat

Plank

90/90 Hip Flow

Hip CARs

Side Leg Swings

Cossack Squat (Bodyweight)

Hip Thrust (Machine)

Kettlebell Swing

Single Leg Romanian Deadlift

Copenhagen Plank

Banded Hip Distraction Stretch

Deep Squat Hold

Pigeon Stretch with Thoracic Rotation

Glute Bridge Hold

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