---
tags:
  - sport
cssclasses:
  - wide-page
---
## 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, 4-7 days a week).

## Routine


```dataviewjs
let workout = [
	"Pullup",
	"Pushup",
	"Barbell squat"
]
let folderName = "03 - Sport/Exercises"
let pages = Array.from(workout, ex => `"${folderName}/${ex}.md"`)
let pagesAsStr = pages.join(" or ")
let muscleGroups = [
	"Name",
	"Forearms",
	"Biceps", 
	"Triceps", 
	"Front delts", 
	"Side delts", 
	"Rear delts", 
	"Upper pecs", 
	"Lower pecs",
	"Side abs",
	"Abs", 
	"Rotator cuff", 
	"Upper traps", 
	"Mid/lower traps", 
	"Lats", 
	"Spine erectors", 
	"Quads", 
	"Hamstrings", 
	"Glutes", 
	"Leg adductors", 
	"Leg abductors", 
	"Calves"
]

dv.table(muscleGroups, 
		 dv.pages(pagesAsStr)
		   .map(ex => Array.from(muscleGroups, group => ex[group])))

let totals = muscleGroups.reduce((ac,a) => ({...ac,[a]:0}),{});
console.log(dv.pages(pagesAsStr)
			   .map(ex => Array.from(muscleGroups, 
				          group => totals[group] += ex[group])))
totals.Name = "Totals"

dv.table(muscleGroups, [Object.values(totals)])

```





### 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 press
		- 40kg
		- 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