Full Body Low Volume

Full body high frequency but with low volume, maximizing recovery.

3x a week with a day's rest between each workout. Each workout places the focused muscle groups of that particular session earlier in the workout.

"Push" - chest, triceps, shoulder focused.
"Pull" - back, biceps focused.
"Hinge" - deadlift (I like to leave 2 days off after this one)

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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)

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Lat Pulldown

Seated Dumbbell Curl

Leg Press

Single Leg Calf Raise

Push

Chest Supported Row (Machine)

Preacher Curl (Barbell)

Shoulder Press (Machine)

Tricep Extension (Machine)

Chest Fly (Machine)

Leg Extension

Pull

Romanian Deadlift (Barbell)

Rear Delt Fly (Machine)

Single Arm Pushdown

Hammer Curl

Straight Leg Calf Raise

Hinge

1 reviews for Full Body Low Volume