Super Low Volume For Dieters, Contest Prep, & I.F'ing

This is a Strength focus workout that will help you keep muscle around as you start dropping your calories.  Strength is the best variable to measure muscle retention.

3 movements per workout

3 workouts a week

6 total workouts for 2 weeks, then rotate again.  Print the chart below and start tracking progress!

Each muscle will be hit at least twice a week.  

After warm up sets, do 3 sets for all movements.

Get 2 warm up sets before going into your 'workset'.  Your warm up can be 50% then 80% of your workset.  your warm up rep can be lower or half of what your workset rep would be.

your workset is the load and rep that you will performed across the # of sets prescribed below.

Use your 'target load' for your 1st set, then keep the same or reduce the load by 10-15% for your next set.

Workouts: A	Target Load	Reps Range	Date	Date	Rest
Back Squat		4-8			2 min
Pull Up		6-10			90 sec
Bent-O Rows		6-8			60 sec
B
Dead		2-6			2min
Hang Clean		4-5			90 sec
Chin Up		6-8			1min
C
Incline Press		8-10			2min
Overhead Press		8-10			90 sec
Overhead Squat		6-8			1min
D
Bench Press		6-8			2min
DB push down		6-10			2min
Romanian Dead		4-8			90 sec
E
Sumo Dead		4-6			2min
Front Squat		8-10			90 sec
DB Fly		10-12			1min
F
Dip		4-8			2mins
DB Lunges		10-12			90 sec
Push Press		8-10			60sec

You should be setting new PRs every week for the first 6-8 weeks for all the underlined movements.

 

This is also a great template for beginners learning weight training for the first time and can only handle a few movements at a time at the gym.

If you have flexibility issues, use dumbbells instead of straightbars.

The newer you are to the exercise, the more reps I recommend you do in the rep range described below. the more experienced and safer the movement, the lower you should go.

If you have difficulty learning the movements, you can always subsistute these movements with machines, bands, and cables. 

 

you can add couple sets of curls and calf raises towards the end if they are lagging behind.   2-3sets per muscle to failure will do it.