Atolifts strength through high frequency v 2.0

Mid volume low intensity week, followed by a high intensity low volume week. If single on second week is easy, increase lift max by 2.5 or 5 kg. If it's difficult, repeat with same weight. If no lift, reduce max accordingly.

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Week 1

Week 2

Squat (Barbell)

Deadlift (Barbell)

Hip Thrust (Barbell)

Leg Curl

Leg Extension

Bench Press (Barbell)

Overhead Press (Barbell)

Chest Press (Machine)

Lu Raise

Hammer Curl

Tricep Rope Push Down (Cable)

Back Extension (Weighted)

Seated Row (Cable)

Lat Pulldown

Lateral Raise (Cable)

Rear Delt Fly (Cable)

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