vault backup: 2023-08-31 06:42:04

High frequency Full body Minimalist Workout.md

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+## Overview
+This workout aims to squeeze 80% of the strength and hypertrophy gains in half the time of a regular workout. The rest of the time can be spent on a cardio machine.
+This workout is meant to be high frequency (i.e. once a day, 4-6 days a week).
+
+## Routine
+
+### Day 1
+- Set 1 - Super set - 2 sets
+	- Weighted pullups - Drop set
+		- 10kg
+		- 3-6 reps
+		- 1m rest
+	- Ring dips - Drop set
+		- 10kg
+		- 3-6 reps
+		- 2m rest
+- Set 2 - 2 Sets
+	- Barbell squat
+		- 40kg
+		- 3-6 reps
+		- 3m rest
+- Set 3 - 2 Sets
+	- Military press
+		- 20kg
+		- 8-12 reps
+		- 3m rest
+
+### Day 2
+- Set 1 - Super set - 2 Sets
+	- Overhead triceps extension - Drop set
+		- 41kg
+		- 8-12 reps
+		- 1m rest
+	- EZ Bar bicep curl - Myo set
+		- 17.5kg
+		- 8-12 reps
+		- 1m rest
+- Set 2 - Super set - 2 Sets
+	- Lying leg curls - Drop set
+		- 36kg
+		- 8-12 reps
+		- 1m rest
+	- Leg extensions - Drop set
+		- 50kg
+		- 8-12 reps
+		- 1m rest
+
+### Day 3
+* Set 1 - Super set - 2 Sets
+	* Bench press
+		* 60kg
+		* 3-6 reps
+		* 1m rest
+	* T-bar rows - Myo set
+		* 45kg
+		* 8-12 reps
+		* 2m rest
+* Set 2 - Super set - 2 Sets
+	* Romanian Deadlift
+		* 60kg
+		* 8-12 reps
+		* 1m rest
+	- Lateral raises - Drop set
+		- 8kg
+		- 8-12 reps
+		- 2m rest
+
+### Day 4
+- Set 1 - Super set - 2 Sets
+	* Face pulls - drop set
+		* 22kg
+		* 8-12 reps
+		* 1m rest
+	- Lat pushdown - Drop set
+		- 22kg
+		- 8-12 reps
+		- 2m rest
+- Set 2 - Super set - 2 Sets
+	- Hip thrust - Myo set
+		- 60 kg
+		- 8-12 reps
+		- 1m rest
+	- Hanging leg raises
+		- 8-12 reps
+		- 1m rest