Workout Routine

Free

Alyx Low Rep Routine

by Ktoddm6

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2-3 minute rests Rep Ranges - number shown in workout is highest rep goal. 4: 1-4 6: 3-6 8: 6-8

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Day 1

Barbell Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
180 sec
2
–
–
4
180 sec
3
–
–
4
180 sec
4
–
–
4
180 sec
5
–
–
4
180 sec
6
–
–
4
180 sec

Barbell Squat

6×4

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
180 sec
2
–
–
6
180 sec
3
–
–
6
180 sec

barbell row

3×6

Barbell Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec

Barbell Curls

2×8

Day 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
180 sec
2
–
–
4
180 sec
3
–
–
4
180 sec
4
–
–
4
180 sec
5
–
–
4
180 sec
6
–
–
4
180 sec

bench press

6×4

Barbell Shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
180 sec
2
–
–
6
180 sec
3
–
–
6
180 sec

Barbell Shrug

3×6

Barbell Skull Crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec

Barbell Skull Crushers

2×8

Day 3

Barbell Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
180 sec
2
–
–
4
180 sec
3
–
–
4
180 sec
4
–
–
4
180 sec
5
–
–
4
180 sec
6
–
–
4
180 sec

Barbell Deadlift

6×4

Seated Overhead Barbell Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
180 sec
2
–
–
4
180 sec
3
–
–
4
180 sec
4
–
–
4
180 sec
5
–
–
4
180 sec
6
–
–
4
180 sec

Seated Overhead Barbell Press

6×4

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec

hammer curl

2×8

Day 4

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
180 sec
2
–
–
4
180 sec
3
–
–
4
180 sec
4
–
–
4
180 sec
5
–
–
4
180 sec
6
–
–
4
180 sec

incline bench press

6×4

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec

rear delt fly

2×8

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec

lateral raise

2×8

Seated Dumbbell Overhead Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec

Seated Dumbbell Overhead Tricep Extension

2×8

Day 5

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
180 sec
2
–
–
6
180 sec
3
–
–
6
180 sec

bulgarian split squat

3×6

One Armed Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

One Armed Bench Press

3×8

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

seated incline curl

3×8

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec
4
–
–
20
60 sec
5
–
–
20
60 sec

Calf Raise

5×20

Day 6

Dumbbell Incline Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
–
–
8
180 sec

Dumbbell Incline Fly

4×8

Standing Arnold Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

Standing Arnold Press

3×8

Dumbbell Tricep Kickbacks

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

Dumbbell Tricep Kickbacks

3×8

Front Delt Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec

Front Delt Raises

2×8