ObsidianHome/03 - Sport/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, 4-7 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 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