Workout Routine

Free

Nexialist High Intensity Low Volume Upper Lower

by dale777

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Starting TM is 90% of 1RM.

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

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

Workouts

Upper Body A

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
130 lbs
5 +
amrap
120 sec
2
@RPE10
130 lbs
5 +
amrap
120 sec

incline bench press

2×5+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
39 lbs
5 +
amrap
120 sec
2
@RPE10
39 lbs
5 +
amrap
120 sec

lat pulldown

2×5+

Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
33 lbs
10 +
amrap
120 sec
2
@RPE10
33 lbs
10 +
amrap
120 sec

Chest Fly

2×10+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
39 lbs
5 +
amrap
120 sec
2
@RPE10
39 lbs
5 +
amrap
120 sec

seated cable row

2×5+

Low to High Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
33 lbs
10 +
amrap
60 sec
2
@RPE10
33 lbs
10 +
amrap
60 sec

Low to High Cable Fly

2×10+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
20 lbs
8 +
amrap
60 sec
2
@RPE10
20 lbs
8 +
amrap
60 sec

lateral raise

2×8+

Rear Delt Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
35 lbs
8 +
amrap
60 sec
2
@RPE10
35 lbs
8 +
amrap
60 sec

Rear Delt Cable Fly

2×8+

Lower Body A

Leg Press (Quads)

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
38 lbs
6 +
amrap
120 sec
2
@RPE10
38 lbs
6 +
amrap
120 sec

Leg Press (Quads)

2×6+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
33 lbs
10 +
amrap
60 sec
2
@RPE10
33 lbs
10 +
amrap
60 sec

leg extension

2×10+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
33 lbs
10 +
amrap
60 sec
2
@RPE10
33 lbs
10 +
amrap
60 sec

leg curl

2×10+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
75 lbs
12 +
amrap
60 sec
2
@RPE10
75 lbs
12 +
amrap
60 sec

calf raise

2×12+

Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
31 lbs
12 +
amrap
60 sec
2
@RPE10
31 lbs
12 +
amrap
60 sec

Hip Abduction

2×12+

hanging leg raises

Set
Reps
Rest time
1
10 +
amrap
60 sec
2
10 +
amrap
60 sec

hanging leg raises

2×10+

Upper Body B

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
21 lbs
6 +
amrap
120 sec
2
@RPE10
21 lbs
6 +
amrap
120 sec

seated shoulder press

2×6+

cable lateral raise (Single-Arm)

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
31 lbs
12 +
amrap
60 sec
2
@RPE10
31 lbs
12 +
amrap
60 sec

cable lateral raise (Single-Arm)

2×12+

Front Delt Cable Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
33 lbs
10 +
amrap
60 sec
2
@RPE10
33 lbs
10 +
amrap
60 sec

Front Delt Cable Raise

2×10+

Single rear delt cable fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
31 lbs
12 +
amrap
60 sec

Single rear delt cable fly

1×12+

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
18 lbs
10 +
amrap
60 sec

seated incline curl

1×10+

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
110 lbs
10 +
amrap
60 sec

preacher curl

1×10+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
20 lbs
8 +
amrap
60 sec
2
@RPE10
20 lbs
8 +
amrap
60 sec

hammer curl

2×8+

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
33 lbs
10 +
amrap
60 sec
2
@RPE10
33 lbs
10 +
amrap
60 sec

triceps pushdowns

2×10+

Overhead Triceps Extensions

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
33 lbs
10 +
amrap
60 sec
2
@RPE10
33 lbs
10 +
amrap
60 sec

Overhead Triceps Extensions

2×10+

Lower Body B

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
33 lbs
10 +
amrap
60 sec
2
@RPE10
33 lbs
10 +
amrap
60 sec

leg curl

2×10+

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
90 lbs
6 +
amrap
120 sec
2
@RPE10
90 lbs
6 +
amrap
120 sec

leg press

2×6+

Single Leg Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
33 lbs
10 +
amrap
60 sec

Single Leg Extension

1×10+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
75 lbs
12 +
amrap
60 sec
2
@RPE10
75 lbs
12 +
amrap
60 sec

calf raise

2×12+

Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
31 lbs
12 +
amrap
60 sec

Hip Abduction

1×12+

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
31 lbs
12 +
amrap
60 sec
2
@RPE10
31 lbs
12 +
amrap
60 sec

Cable crunch

2×12+