High rep

by Kroy M.

2 athletes joined

4.0

(1 rating)

Program Description

Take a few weeks off from low rep high intensity and switch to high reps

Program Overview

Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
70 minutes
Created
Feb 12, 2025 03:50
Last Edited
Feb 12, 2025 11:16

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4.8 Stars with 10, 000+ Ratings

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Deadlift (Barbell)

1

1

1

10 reps

12 reps

14 reps

75%

70%

65%

2

Dip (Weighted)

1

1

1

10 reps

15 reps

20 reps

100%

75%

60%

3

Incline Bench Press (Dumbbell)

1

1

1

10 reps

12 reps

15 reps

80%

75%

70%

4

Leg Extension

3

40 reps

RPE 10

5

Sit Up

3

30 reps

RPE 10

Day 2

1

Bench Press (Barbell)

1

1

1

10 reps

15 reps

20 reps

75%

70%

60%

2

Incline Curl (Dumbbell)

1

1

1

20 reps

30 reps

40 reps

RPE 10

RPE 10

RPE 10

3

Hack Squat

1

1

1

20 reps

15 reps

10 reps

RPE 10

RPE 10

RPE 10

4

Lying Leg Curl

3

20 reps

RPE 10

5

Wide Grip Pull-Up

4

10 reps

RPE 10

Day 3

1

Lying Reverse Fly

1

1

1

20 reps

25 reps

30 reps

RPE 10

RPE 10

RPE 10

2

Bent Over Row (Barbell)

3

10 reps

RPE 10

3

Romanian Deadlift (Barbell)

3

10 reps

RPE 10

4

Single Leg Press

3

10 reps

RPE 10

5

Plank

3

20 reps

RPE 10

Day 4

1

Squat (Barbell)

1

1

1

20 reps

15 reps

15 reps

60%

65%

60%

2

Incline Bench Press (Barbell)

1

1

1

10 reps

15 reps

20 reps

80%

70%

60%

3

Overhead Press (Dumbbell)

1

1

1

20 reps

30 reps

40 reps

RPE 10

RPE 10

RPE 10

4

Lateral Raise (Dumbbell)

3

40 reps

RPE 10

5

Seated Row (Cable)

3

25 reps

RPE 10

6

Sit Up

1

1

1

40 reps

30 reps

20 reps

RPE 10

RPE 10

RPE 10

Day 5

1

Lat Pulldown

3

20 reps

RPE 10

2

Overhead Press (Barbell)

1

1

1

20 reps

15 reps

10 reps

60%

70%

80%

3

Leg Press

3

20 reps

RPE 10

4

Single Arm Row (Dumbbell)

3

30 reps

RPE 10

5

Single-Leg Leg Curl

3

15 reps

RPE 10

6

Tricep Pushdown (Cable)

1

1

1

30 reps

40 reps

50 reps

RPE 10

RPE 10

RPE 10

Day 1

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

10 Reps

12 Reps

14 Reps

75%

70%

65%

2

Dip (Weighted)

1 Set

1 Set

1 Set

10 Reps

15 Reps

20 Reps

100%

75%

60%

3

Incline Bench Press (Dumbbell)

1 Set

1 Set

1 Set

10 Reps

12 Reps

15 Reps

80%

75%

70%

4

Leg Extension

3 Sets

40 Reps

@10

5

Sit Up

3 Sets

30 Reps

@10

Day 2

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

10 Reps

15 Reps

20 Reps

75%

70%

60%

2

Incline Curl (Dumbbell)

1 Set

1 Set

1 Set

20 Reps

30 Reps

40 Reps

@10

@10

@10

3

Hack Squat

1 Set

1 Set

1 Set

20 Reps

15 Reps

10 Reps

@10

@10

@10

4

Lying Leg Curl

3 Sets

20 Reps

@10

5

Wide Grip Pull-Up

4 Sets

10 Reps

@10

Day 3

1

Lying Reverse Fly

1 Set

1 Set

1 Set

20 Reps

25 Reps

30 Reps

@10

@10

@10

2

Bent Over Row (Barbell)

3 Sets

10 Reps

@10

3

Romanian Deadlift (Barbell)

3 Sets

10 Reps

@10

4

Single Leg Press

3 Sets

10 Reps

@10

5

Plank

3 Sets

20 Reps

@10

Day 4

1

Squat (Barbell)

1 Set

1 Set

1 Set

20 Reps

15 Reps

15 Reps

60%

65%

60%

2

Incline Bench Press (Barbell)

1 Set

1 Set

1 Set

10 Reps

15 Reps

20 Reps

80%

70%

60%

3

Overhead Press (Dumbbell)

1 Set

1 Set

1 Set

20 Reps

30 Reps

40 Reps

@10

@10

@10

4

Lateral Raise (Dumbbell)

3 Sets

40 Reps

@10

5

Seated Row (Cable)

3 Sets

25 Reps

@10

6

Sit Up

1 Set

1 Set

1 Set

40 Reps

30 Reps

20 Reps

@10

@10

@10

Day 5

1

Lat Pulldown

3 Sets

20 Reps

@10

2

Overhead Press (Barbell)

1 Set

1 Set

1 Set

20 Reps

15 Reps

10 Reps

60%

70%

80%

3

Leg Press

3 Sets

20 Reps

@10

4

Single Arm Row (Dumbbell)

3 Sets

30 Reps

@10

5

Single-Leg Leg Curl

3 Sets

15 Reps

@10

6

Tricep Pushdown (Cable)

1 Set

1 Set

1 Set

30 Reps

40 Reps

50 Reps

@10

@10

@10

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

4.00 / 5

Kroy M.Man

6 days ago

1 week complete

8 years of prior experience

As expected strength gains

As expected muscle gains

No modifications

Great workouts. I say this cause i wrote it