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When using LoHiLo you will alternate between intense superset-focused weeks and the 12 to 16 rep range, and strength focused weeks that utilize 2 reps per set.
I've been running this program myself for over a year now and have experienced impressive results. I do warn you, it is a very hard routine. If you aren't willing to push yourself throughout the entire workout then it is not for you.
I have made two videos of the LoHiLo. The shorter video briefly explains the routine. The longer video goes through every single exercise of the routine for you. Please check them both out.
I wanted to share this routine with you so that you can gain size quickly. If you enjoy this routine please take a minute to subscribe to my YouTube channel. If you have ANY questions feel absolutely free to leave them in the comments section below.
*HIT=High Intensity Training
You can do abs in this workout, just do them at the end of workouts. I suggest every other day, not every day.
If you are cutting I recommend 4-6 cardio sessions a week. If you are bulking I recommend at least 2.
Drink at least a gallon of water a day.
The more you sleep the better your training will be and the better your recovery will be.
You can change any of the exercises with something that works the same muscle (e.g. reverse dumbbell flyes instead of face pulls, decline dumbbell chest press for weighted dips, etc.).
WORKOUT SUMMARY
- Main Goal
Build Muscle - Workout Type
Split - Training Level
Intermediate - Program Duration8 weeks
- Days Per Week
6 - Time Per Workout30-45 minutes
- Equipment Required
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines - Target GenderMale & Female
- Workout PDFDownload Workout
Workout Description
It's called the "LoHiLo Routine" because you will be alternating between low rep, high weight days and high rep, low weight days.I've been running this program myself for over a year now and have experienced impressive results. I do warn you, it is a very hard routine. If you aren't willing to push yourself throughout the entire workout then it is not for you.
I have made two videos of the LoHiLo. The shorter video briefly explains the routine. The longer video goes through every single exercise of the routine for you. Please check them both out.
I wanted to share this routine with you so that you can gain size quickly. If you enjoy this routine please take a minute to subscribe to my YouTube channel. If you have ANY questions feel absolutely free to leave them in the comments section below.
- HIT Days (12-16 reps per set)
- Strength Days (2- Reps per set)
*HIT=High Intensity Training
| Day 1 | ||
|---|---|---|
| HIT Chest and Shoulders | ||
| Exercise | Sets | Reps |
| Superset - Incline Dumbbell Bench Press | 2-3 | 12-16 |
| Superset - Machine Incline Bench Press | 2-3 | 12-16 |
| Superset - Decline Bench Press | 2-3 | 12-16 |
| Superset - Machine Decline Bench Press | 2-3 | 12-16 |
| Triset - Dumbbell Flyes | 2-3 | 12-16 |
| Triset - Chest Dips | 2-3 | 12-16 |
| Triset - Front Dumbbell Raise | 2-3 | 12-16 |
| Superset - Arnold Dumbbell Press | 2-3 | 12-16 |
| Superset - Side Lateral Plate Raise | 2-3 | 12-16 |
| Superset - Bent Over Dumbbell Reverse Flyes | 2-3 | 12-16 |
| Superset - Dumbbell Lateral Raise | 2-3 | 12-16 |
| Superset - Barbell Shrugs | 2-3 | 12-16 |
| Superset - Face Pulls | 2-3 | 12-16 |
| Day 2 | ||
|---|---|---|
| HIT Back and Arms | ||
| Exercise | Sets | Reps |
| Superset - Lat Pull Down | 2-3 | 12-16 |
| Superset - Seated Cable Row | 2-3 | 12-16 |
| Superset - Isolateral Rows | 2-3 | 12-16 |
| Superset - Low Row Machine | 2-3 | 12-16 |
| Superset - Pull Ups | 2-3 | 12-16 |
| Superset - Dumbbell or Barbell Curls | 2-3 | 12-16 |
| Triset - Barbell Preacher Curl | 2-3 | 12-16 |
| Triset - Plate Curls | 2-3 | 12-16 |
| Triset - Dumbbell Preacher Curls | 2-3 | 12-16 |
| Superset - Overhead Tricep Extension | 2-3 | 12-16 |
| Superset - Skullcrushers | 2-3 | 12-16 |
| Cable Tricep Pushdown | 2-3 | 12-16 |
| Day 3 | ||
|---|---|---|
| HIT Legs | ||
| Exercise | Sets | Reps |
| Squats | 3-4 | 12-16 |
| Leg Press | 3-4 | 12-16 |
| Leg Extension | 3-5 | 12-16 |
| Leg Curls | 3-5 | 12-16 |
| As many sets of calf exercises as can fit it to complete leg session |
| Day 4 | ||
|---|---|---|
| Strength Chest and Shoulders | ||
| Exercise | Sets | Reps |
| Bench Press | 2-3 | 2 |
| Decline Bench Press | 2-3 | 2 |
| Weighted Chest Dips | 2-3 | 2 |
| Side Dumbbell Lateral | 2-3 | 2 |
| Bent Over Dumbbell Reverse Flyes | 2-3 | 2 |
| Overhead Press | 2-3 | 2 |
| Barbell Shrugs | 2-3 | 2 |
| Day 5 | ||
|---|---|---|
| Strength Back and Arms | ||
| Exercise | Sets | Reps |
| Seated Cable Rows | 2-3 | 2 |
| Isolateral Rows | 2-3 | 2 |
| Weighted Pull Ups | 2-3 | 2 |
| Barbell Preacher Curls | 2-3 | 2 |
| Dumbbell Preacher Curls | 2-3 | 2 |
| Dumbbell Hammer Curls | 2-3 | 2 |
| Overhead Tricep Extensions | 2-3 | 2 |
| Barbell Skullcrushers | 2-3 | 2 |
| Cable Tricep Extensions | 2-3 | 2 |
| Day 6 | ||
|---|---|---|
| Strength Legs | ||
| Exercise | Sets | Reps |
| Squats | 2-3 | 2 |
| Leg Press | 2-3 | 2 |
| Calf Press | 2-3 | 2 |
| Leg Curl | 2-3 | 2 |
| Leg Extension | 2-3 | 2 |
Other information
You can do this on a cut or a bulk. If you are cutting this will shred you up but you will not gain much/any mass. If you are bulking this will put mass on quickly but you must eat A LOT!You can do abs in this workout, just do them at the end of workouts. I suggest every other day, not every day.
If you are cutting I recommend 4-6 cardio sessions a week. If you are bulking I recommend at least 2.
Drink at least a gallon of water a day.
The more you sleep the better your training will be and the better your recovery will be.
You can change any of the exercises with something that works the same muscle (e.g. reverse dumbbell flyes instead of face pulls, decline dumbbell chest press for weighted dips, etc.).
