High Intensity, Low Volume!

**High Intensity, Low Volume** is a 12-week program designed to maximize strength gains through focused, high-intensity workouts. With 36 training sessions, this program emphasizes short, explosive sets to build muscle while minimizing time spent in the gym. Each workout targets major muscle groups with a mix of machine and cable exercises, ensuring you hit your goals efficiently. Get ready to push your limits and transform your physique!

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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

Chest Press (Machine)

Pec Deck (Machine)

Lateral Raise (Cable)

Lat Pulldown

Seated Row (Machine)

Preacher Curl (EZ Bar)

Tricep Pushdown (Cable)

Upper

Leg Extension

Romanian Deadlift (Dumbbell)

Hip Thrust (Machine)

Leg Press

Standing Calf Raise

Leg Day

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