Create a free workout plan with AI

Intensity split by Nemanja

By Nemanja Matovic

Experience
Intermediate (2-3 years)
Time
23 minutes/day | 4 days/week | 4 weeks
Good for
Bodybuilding, Build Muscle, Athletic Performance, Fat Loss, Gain Strength, Powerbuilding
Equipment
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
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description

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. 

Show More

Workout Overview

Week 1

Day 1: Full Body

Day 2: Upper

Day 3: Rest

Day 4: Lower

Day 5: Rest

Day 6: Upper

Day 7: Rest


Full Body

Scroll to top

Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
5-7 sets, 3-5 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Crossed-Arm Barbell Front Squat demonstrationPlay Crossed-Arm Barbell Front Squat demonstration
4 sets, 6-8 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises

Circuit
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
5-7 sets, 3-5 reps, (rest 120s)
A1 rest 120 seconds
Time between exercises: 60s
Show Alternative Exercises
Close Grip Pull Up demonstrationPlay Close Grip Pull Up demonstration
5-7 sets, 3-5 reps, (rest 120s)
A2 rest 120 seconds
Time between exercises: 60s
Show Alternative Exercises
Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
3 sets, 6-8s, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises

Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
3-4 sets, 10-12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Narrow Stance Hack Squats demonstrationPlay Narrow Stance Hack Squats demonstration
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Sissy Squat demonstrationPlay Sissy Squat demonstration
3 sets, 12-15 reps, (rest 60s)
A1 rest 60 seconds
Time between exercises: 60s
Show Alternative Exercises
Seated Leg Curl demonstrationPlay Seated Leg Curl demonstration
3 sets, 10-12 reps, (rest 60s)
A2 rest 60 seconds
Time between exercises: 60s
Show Alternative Exercises

Circuit
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4 sets, 10-12 reps, (rest 60s)
A1 rest 60 seconds
Time between exercises: 60s
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4 sets, 10-12 reps, (rest 60s)
A2 rest 60 seconds
Time between exercises: 60s
Show Alternative Exercises
Circuit
Weighted Chest Dip demonstrationPlay Weighted Chest Dip demonstration
3 sets, 12 reps, (rest 60s)
B1 rest 60 seconds
Time between exercises: 60s
Show Alternative Exercises
Rope Crossover Seated Row demonstrationPlay Rope Crossover Seated Row demonstration
3 sets, 12 reps, (rest 60s)
B2 rest 60 seconds
Time between exercises: 60s
Show Alternative Exercises
Circuit
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
3 sets, 12-15 reps, (rest 60s)
C1 rest 60 seconds
Time between exercises: 60s
Show Alternative Exercises
High Inverted Row demonstrationPlay High Inverted Row demonstration
3 sets, 12-15 reps, (rest 60s)
C2 rest 60 seconds
Time between exercises: 60s
Show Alternative Exercises

Date Created: 1/19/2019, UTC


Last Updated: 7/12/2021, UTC

Similar Workouts

More Workouts by Nemanja Matovic

Create a free workout plan with AI

Answer a few questions and find a workout plan personalized to you.