low moderate high training program

Low, Moderate and High volume and intensity workout program

This is a simple workout routine which incorporates different levels of volume and intensity. I hope this will work out good for you. This will train you to become more explosive, stronger but will also train with a high volume to get some muscle growth. Hope you like it!

Leg day

Day One: Box Jumps 4x3, Squats: 5x5, 4x10 Lunges superset with Stiff Leg deadlifts 4x10

Push day

Day Two: Clapping Pushups 4x4, Bench Press 5x5, Barbell Over Head Press 4x10 superset with Pullups 4x10

Pull day

Day three: Bounds: 6x1, Deadlifts: 5x5, Front Squats 4x10 superset with Barbell Rows 4x10

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As you see this is a simple Leg, Chest and Back workout that you will use three times a week. You should incorporate cardio and any extra excercises you think you can manage. But make sure that this program is to be used for a month before continuing with a four days a week workout program and than continue to a five days a week workout program. So look at it as both a rest month but also a month that you get a bit more rest than usual. Often I say that you should workout each muscle group at least twice a week, but in this program you will be able to take some extra rest.

First Routine - Day 5 - Legday with supersets

New workout routine with legday supersets

DAY FOUR: This is the fourth workout for this week. To day you are going to do "heavy" squats and build a good foundation of strength. You will than do a superset of romanian stiff legged deadlift with dumbbells continue this with a set of dumbbell lunges. You will do 3 sets with 12 reps on the stiff romanian legged dumbbel lift and 3 sets of 16 repetitions of dumbbell lunges.

The second superset for todays workout will be the lying leg curl and leg extensions. There will also be quite much calf workout and finnish the workout of with the same ab workout routine done on the second day (first leg workout for this week.), if you like do it as a giant set.

Leg day - Squats with supersets

This is my First Online Workout Routine and the last day working out this week. Day five is legday using backsquats and other legexcercises with supersets to build solid muscles in your legs. Compound: 4x5 Squats

Superset 1: 3x12: Stiff romanian legged dumbbel lift + 3x16 dumbbell lunges  (8 reps per leg)
Superset 2: 3x12: Lying leg curl and leg extensions

Additional exercises: 3x10 calf raises, 2x20 calf raises and ab workout, Giant set: 3x15 Side Bends, Twisting Sit-Ups, Russian Twists + cardio bike 10 to 15 minutes. If the cardio bike is occupied do a five to ten minute run, if your legs are up to it.

*Cardio: I like cardio - my goal is always to run 2 kilometer in 10 minutes or less after each workout!

Lower body workout program

Lower body workout with supersets:

• Squats
• Stiff romanian dumbbel lift (superset 1)
• Dumbbell lunges (superset 1)
• Lying leg curl (superset 2)
• Leg extensions (superset 2)
• Calf raises
• Side bends
• Twisting Sit-Ups
• Russian Twists
• Cardi

Continue reading about the four day upper/lower body split
Routine 1 (day 1) Upperbody: Workout routine upperbody with supersets
Routine 2 (day 2) Lowerbody: Workout routine leg day with supersets
Routine 3 (day 4) Upperbody: Workout routine upperbody with supersets
Routine 4 (day 5) Lowebody: Workout routine leg day with supersets

First Routine - Day 4 - Upperbody with supersets

New workout routine with supersets day three (4)

DAY THREE: This is your third workout for this weeks new workout routine. To day you will do military press with heavy weights, four sets for five repetitions. You will than continue with a superset of pendlay row and close grip bench press. These should be done as a superset with four sets and 8-12 repetitions, put on weight either the same day or next workout if you reach over twelve repetitions.

Upper body superset with compound excercise

This is day four of my First Routine. On the forth day you will do a upperbody workout using compounds and supersets to increase metabolism and to drain your muscles. Main compound:

• Compound: 4x5 Military press
• Superset 1: 4x8-12 Pendlay row + 4x8-12 close grip bench press
• Superset 2: 4x8-12 "Weighted" chin ups + 4x8-12 dumbbell press
• Extra: 3x10 Shruggs, 3x10 Dumbbell raises, 3x10 Standing hammer curl, 3x10 Skull crushers (to save time the excercises in "Extra" could be done as a giant superset! You can also splitt it up to supersets doing Shruggs and dumbbell raises or hammer curls and skull crushers).

 Cardio and core:

• Finnish the upperbody superset workout with ab-roller and cardio

Four day upper and lower body workout program

Upper body workout with supersets day three:

• Military Press
• Pendlay row (superset 1)
• Close grip bench press (superset 1)
• Weighted chin ups (superset 2)
• Dumbbell press (superset 2)
• Shruggs
• Dumbbell raises
• Hammer curl
• Skull crushers
• and cardio + core at the end of workout 

*Cardio: I like cardio - my goal is always to run 2 kilometer in 10 minutes or less after each workout!

 Continue reading about the four day upper/lower body split
Routine 1 (day 1) Upperbody: Workout routine upperbody with supersets
Routine 2 (day 2) Lowerbody: Workout routine leg day with supersets
Routine 3 (day 4) Upperbody: Workout routine upperbody with supersets
Routine 4 (day 5) Lowebody: Workout routine leg day with supersets

First Routine - Day 2 - Lowerbody with supersets

New workout routine - Leg day with supersets day two

DAY TWO: This is day two of my simple new workout routine for uppe/lower body splitt. The routine will have you working out four days a week with one compound excercise and going to two different superset workouts. On the second day, which wil probably be a tuesday for most of you guys/girls we will do heavy front squats four sets 5 repetitions and then superset bulgarian split squat with leg press and superset number two will be four sets with 12 repetitions of lying leg curl and leg extensions.
If you feel three sets is hard enough for you on the super sets skip the forth set.

This workout routine might look simple, but it is not. The supersets will help you pump lots of blood in to your legs. Try taking a limited break of maximum 2 minutes on the compound excercise and a maximum of one minute on the superset. Inbetween superset rest maximum 10 breaths if you need.

Leg day with supersets

This is the First Routine, Day 2 and is a workout program for lowerbody/legs and working out using supersets. Compound excercise: Front squats 4x5

Superset 1: 4x12 Bulgarian split squat and leg press
Superset 2: 4x12 Lying leg curl and leg extensions

Extra: Abdominal Work (Side Bends, Twisting Sit-Ups, Russian Twists) + cardio bike 10 to 15 minutes. If the cardio bike is occupied do a five minute run. 

Lower body workout program

Lower body workout with supersets day one:

• Front squats
• Bulgarian split squat (superset 1)
• Leg press (superset 1)
• Lying leg curl (superset 2)
• Leg extensions (superset 2)
• Side bends
• Twisting Sit-Ups
• Russian Twists
• Cardio + core at the end of workout 

*Cardio: I like cardio - my goal is always to run 2 kilometer in 10 minutes or less after each workout!

Continue reading about this four day upper/lower body split with supersets
Routine 1 (day 1) Upperbody: Workout routine upperbody with supersets
Routine 2 (day 2) Lowerbody: Workout routine leg day with supersets
Routine 3 (day 4) Upperbody: Workout routine upperbody with supersets
Routine 4 (day 5) Lowebody: Workout routine leg day with supersets

First Routine - Day 1 - Upperbody with supersets

Starting my new workout routine this week

DAY 1: My new workout routine will be a workout routine with NO more bench press for at least one month. Im so tired of the bench-press and therefore Im making this new routine with out it. This workout routine is based around one compound excercise, one superset and finnishing of with what ever you want. Rest between excercises: Max. 2 minute on compound lift. Intense excercise, don't bring your water bottle cause you will only take short rest between excercises. For supersets max 1 minute 30 seconds between supersets. Between excercises in superset max 15 sec.

Day one of my new routine to build muscles:

This is the program for the post "First Routine - Day 1 - Upperbody with supersets" - a workout program to build muscles with supersets. Main compound: Deadlifts: 3x4: Deadlifts and 1 set times as many strict reps as possible.

Superset: 4x12: Seated row with chest support and superset excercise with dips
Superset: 2x15 Dumbbell flyes for chest, reverse flyes for back.

Extra: Biceps and triceps: 3x10 Strict biceps excercises (try hitting the biceps from all directions!
Strict 3x10 Triceps extensions with dumbbells or rope.

Finnishing of the workout with a short run (intense cardio) and core.

Continue reading day two -> New workout routine leg day with super sets

Summary of this four day body part splitt upper body and leg.

Four day upper and lower body workout program

Upper body workout with supersets day one:

• Deadlifts
• Seated row (superset 1)
• Dips (superset 1)
• Dumbbell flyes (superset 2)
• Reverse dumbbell flyes (superset 2)
• Biceps workout
• Triceps workout 
• and cardio + core at the end of workout 

*Cardio: I like cardio - my goal is always to run 2 kilometer in 10 minutes or less after each workout!

Continue reading about the four day upper/lower body split
Routine 1 (day 1) Upperbody: New workout routine upperbody with supersets
Routine 2 (day 2) Lowerbody: New workout routine leg day with supersets
Routine 3 (day 4) Upperbody: New workout routine upperbody with supersets
Routine 4 (day 5) Lowebody: New workout routine leg day with supersets