High-Intensity Low Volume

This 6 day workout split builds muscle by
lowering the total volume in each workout and
increasing the intensity on every lift. Read on
to learn more!
Link to Workout: https://www.muscleandstrength.com/
workouts/6-day-low-volume-high-intensity-workoutsplit

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Incline Bench Press (Smith Machine)

Chest Press (Machine)

Pec Deck (Machine)

Chest Fly (Cable)

Single Arm Tricep Extension (Cable)

V-Handle Tricep Pushdown (Cable)

Seated Dip (Machine)

Seated Row (Machine)

Dumbbell Row

Single Arm High Row (Cable)

Rack Pull (Barbell)

Leg Extension

Front Squat (Barbell)

Hack Squat

Single Leg Press

Walking Lunge (Dumbbell)

Seated Calf Raise

Shoulder Press (Machine)

Seated Military Press (Barbell)

One Arm Lateral Raise (Cable)

Rear Delt Fly (Cable)

Bicep Curl (Machine)

Hammer Curl

Single Arm Row (Machine)

Pullover (Dumbbell)

Lat Pulldown

Lying Leg Curl

Stiff Leg Deadlift

Seated Hamstring Curl

Glute Bridge (Barbell)

Single Leg Calf Raise

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