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Low Volume High Intensity Training
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Low Volume High Intensity Training routine by DrizzyGee is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Upper
Est. 69 min
11 exercises
Machine Lat Pulldown
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Egyptian Lateral Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cross Body Single Arm Cable Tricep Extension
4 Sets x 8 Reps
Mid Row Machine
3 Sets x 8 Reps
Day 2
Lower A
Est. 48 min
7 exercises
Hack Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Bent Knee Glute Raise
4 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
4 Sets x 8 Reps
Cable Wrist Curl
3 Sets x 8 Reps
Day 3
Chest & Back
Est. 76 min
12 exercises
Machine Seated Row
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Leverage Shoulder Press
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
JPG Neutral Grip Lat Pulldown
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Iso Lateral High Row
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 8 Reps
Day 4
Shoulders & Arms
Est. 71 min
11 exercises
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Overhead Dumbbell Triceps Extensions
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Smith Machine Behind the Back Wrist Curl
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Day 5
Lower B
Est. 67 min
11 exercises
Dumbbell RDL
3 Sets x 8 Reps
RDL Leverage Machine
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Standing Hip Abduction (on shoulder machine)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
