Modified Polarity Fitness “Minimalist” routine

Based off the Polarity fitness 3 day routine. This will be 4 days to ensure 2x a week frequency for all the key lifts (with the exception of the Deadlift which will be done conventionally one day and will then be swapped with the Romanian dead lift the other day.) reduce weight by 10% for all back off sets. All the key lifts are performed in a reverse pyramid training style as in working up to a heaviest top set first followed by a few back all sets of lighter weight for higher reps. Each lift will have a sort of heavier and lighter day as in one day the top set will be in a rep range like 3 to 5 or 4 to 6 and the lighter day will be a top set of 6 to 8. ￼ when you reach the top end of the prescribed rep range on any set of any movement add 5 pounds. If you have fractional plates that add up to 2 1/2 pounds feel free to use those instead to prolong progression. Feel free to rotate variations for the compound movements when progression stalls. For example, if you bench press stalls, a good variation to switch to might be something like a paused bench press or a floor press or even a Larsen press ￼￼

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Leg Curl

Neck Curl

Hanging Leg Raise

Overhead Press (Barbell)

Pull-Up (Weighted)

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Bent Over Row (Barbell)

Bicep Curl (Barbell)

Rear Delt Fly (Machine)

Deadlift (Barbell)

0 reviews for Modified Polarity Fitness “Minimalist” routine