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.