Intensity split by Nemanja

Google Sheet Workout Export

By Nemanja Matovic

Experience Intermediate (2-3 years)
Time 27 minutes/day | 4 days/week | 4 weeks
Goals
Equipment

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Average Exertion
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70%
Average Cardio Intensity
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40%

Some guys looks very strong, but that doesn't have to mean they are strong as he looks. Training both, high and low reps are crucial when you want to look big, but also be very strong. This program is combination of both. You can do it for a month. 

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Description

Week 1 Overview

Day 3:

Rest

Day 5:

Rest

Day 7:

Rest



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Deadlift
5-7 sets3-5 reps180s
2.Crossed-Arm Barbell Front Squat
4 sets6-8 reps120s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 5-7 rounds

Rest 120s between rounds

1A.Barbell Bench Press

See Exercise Notes

5-7 rounds3-5 reps0s
1B.Close Grip Pull Up

See Exercise Notes

5-7 rounds3-5 reps120s
2.Bent-Arm Dumbbell Pullover
3 sets6-8s90s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Back Squat
3-4 sets10-12 reps90s
2.Narrow Stance Hack Squats
3 sets12-15 reps60s

Circuit #3 - 3 rounds

Rest 60s between rounds

3A.Sissy Squat

See Exercise Notes

3 rounds12-15 reps0s
3B.Seated Leg Curl

See Exercise Notes

3 rounds10-12 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 60s between rounds

1A.Dumbbell Bench Press

See Exercise Notes

4 rounds10-12 reps0s
1B.Bent Over Barbell Row

See Exercise Notes

4 rounds10-12 reps60s

Circuit #2 - 3 rounds

Rest 60s between rounds

2A.Weighted Chest Dip

See Exercise Notes

3 rounds12 reps0s
2B.Rope Crossover Seated Row

See Exercise Notes

3 rounds12 reps60s

Circuit #3 - 3 rounds

Rest 60s between rounds

3A.Incline Dumbbell Press

See Exercise Notes

3 rounds12-15 reps0s
3B.High Inverted Row

See Exercise Notes

3 rounds12-15 reps60s

Date Created: 1/19/2019, UTC


Last Updated: 10/31/2021, UTC





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