Workout Routine

Free

Compound Lift - Low Rep

by Ktoddm6

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Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffected

Light

Moderate

High

Very High

Workouts

Day One

deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

180 sec

2

–

–

4

180 sec

3

–

–

4

180 sec

4

–

–

4

180 sec

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

overhead press

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

180 sec

2

–

–

4

180 sec

3

–

–

4

180 sec

4

–

–

4

180 sec

Day Two

squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

180 sec

2

–

–

4

180 sec

3

–

–

4

180 sec

4

–

–

4

180 sec

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

180 sec

2

–

–

4

180 sec

3

–

–

4

180 sec

4

–

–

4

180 sec

barbell row

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

180 sec

2

–

–

4

180 sec

3

–

–

4

180 sec

4

–

–

4

180 sec

Day Three

Legs

Set

Reps

Rest time

1

4

100 sec

2

4

100 sec

3

4

100 sec

4

4

100 sec

Barbell Shrug

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

180 sec

2

–

–

4

180 sec

3

–

–

4

180 sec

4

–

–

4

180 sec

Weighted Pull Ups

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

180 sec

2

–

–

4

180 sec

3

–

–

4

180 sec

4

–

–

4

180 sec