ObsidianHome/03 - Sport/HF Minimalist workout.md

tags, cssclasses

tags	cssclasses
sport	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

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