Intensity split by Nemanja

By Nemanja Matovic

	Intermediate (2-3 years)
	27 minutes/day \| 4 days/week \| 4 weeks
	Bodybuilding, Build Muscle, Athletic Performance, Fat Loss, Gain Strength, Powerbuilding
	Barbell, Squat Rack, Flat Bench, Pull up bar, 1 x Dumbbell, Hack Squat Machine, Bodyweight, Seated Leg Curl Machine, 2 x Dumbbell, Other, Row Cable Machine, Tricep Rope Attachment, Incline Bench, Smith Machine Show More

Average Exertion

Average Cardio Intensity

Some guys looks very strong, but that doesn't have to mean they are strong as he looks. Training both, high and low reps are crucial when you want to look big, but also be very strong. This program is combination of both. You can do it for a month.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Day 2

Day 3:

Rest

Day 4:

Day 4

Day 5:

Rest

Day 6:

Day 6

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift	5-7 sets	3-5 reps	180s
2.Crossed-Arm Barbell Front Squat	4 sets	6-8 reps	120s

Day 2

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Exercise	Sets	Reps	Rest
Circuit #1 - 5-7 rounds Rest 120s between rounds
1A.Barbell Bench Press See Exercise Notes	5-7 rounds	3-5 reps	0s
1B.Close Grip Pull Up See Exercise Notes	5-7 rounds	3-5 reps	120s
2.Bent-Arm Dumbbell Pullover	3 sets	6-8s	90s

Day 4

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	3-4 sets	10-12 reps	90s
2.Narrow Stance Hack Squats	3 sets	12-15 reps	60s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.Sissy Squat See Exercise Notes	3 rounds	12-15 reps	0s
3B.Seated Leg Curl See Exercise Notes	3 rounds	10-12 reps	60s

Day 6

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Dumbbell Bench Press See Exercise Notes	4 rounds	10-12 reps	0s
1B.Bent Over Barbell Row See Exercise Notes	4 rounds	10-12 reps	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Weighted Chest Dip See Exercise Notes	3 rounds	12 reps	0s
2B.Rope Crossover Seated Row See Exercise Notes	3 rounds	12 reps	60s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.Incline Dumbbell Press See Exercise Notes	3 rounds	12-15 reps	0s
3B.High Inverted Row See Exercise Notes	3 rounds	12-15 reps	60s

Date Created: 1/19/2019, UTC

Last Updated: 10/31/2021, UTC

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