Suggested High Intensity Training Routines
by Drew Baye
The following high intensity training routines are designed to address all of
the major muscular structures of the body without too much overlap. The first is
a full body routine. Subsequent routines contain progressively lower volume
workouts, with a rotation of the core exercises and additional exercises for
smaller muscle groups. Following the core rotation are suggested specialization
workouts for addressing particular muscular structures. Individuals with
injuries or other physical limitations may need to substitute or drop exercises
from the routines to accomodate their condition.
Although as a general rule, exercises should be performed in order from those
involving the most muscle to the least, the calf raise is placed first in
workouts with the leg press or squat since it is difficult to maintain proper
position of the legs during calf raise with a meaningful resistance after having
performed leg press or squats to failure. In workouts where the calf raise is
the only leg exercise, it should be performed towards the end.
Neck exercises are also an exception to this rule, since they require a
significant amount of concentration and attention to form which is difficult for
most people to maintain towards the end of a workout. If you include neck
exercises in your workout perform them first. Neck extension, flexion, lateral
flexion or rotation can be added to any of the workouts.
I have not included any direct abdominal exercises, since the abs are involved
to a significant degree in the front-grip pull down. If you wish to add a direct
abdominal exercise to your routine, I recommend adding it after the front-grip
pull down in the full body routine, or in a different workout than the
front-grip pull down in the split routines.
Basic Routine - Machines
Calf Raise
Low Back
Leg Press
Front-Grip Pulldown
Chest Press
Compound Row
Overhead Press
Basic Routine - Free Weights
Calf Raise
Barbell Squat
Stiff-Legged Deadlift
Front-Grip Pulldown OR Weighted Chin-Up
Barbell Bench Press OR Weighted Dip
Bent-Over Barbell Row
Barbell Overhead Press
The lower back is performed second in the machines version of the workout since
it has a pre-exhaust effect on the glutes and hamstrings, which are the stronger
muscles in the leg press. It's corresponding exercise, the stiff-legged deadlift,
is performed third in the free weight versions of the workout to avoid
pre-exhausting the lower back, which is the weak link in the barbell squat.
When progress begins to slow indicating that a reduction in volume is necessary,
rather than reduce the number of exercises, simply dividing up the core,
compound and quasi-compound exercises and incorporating a few simple movements
may be adequate at first.
Basic A & B Routine - Machines
Workout A
Leg Curl
Leg Press
Front-Grip Pulldown
Biceps
Chest Press
Triceps
Workout B
Calf Raise
Low Back
Rowing Torso
Compound Row
Lateral Raise
Overhead Press
Basic A & B Routine - Free Weights
Workout A
Leg Extension
Barbell Squat
Front-Grip Pulldown OR Weighted Chin-Up
Barbell Curl
Barbell Bench Press OR Weighted Dip
Barbell Triceps Press OR Cable Triceps Extension
Workout B
Calf Raise
Stiff-Legged Deadlift
Bent-Over Dumbbell Flies
Bent-Over Barbell Row
Dumbbell Lateral Raise
Barbell Overhead Press
It is important to note that the leg curl, rather than leg extension, is used as
a pre-exhaust for the leg press in the machines version of the routine. Leg
extensions are performed as a pre-exhaust for the squat to circumvent the weak
link of the lower back. In the leg press the quadriceps are the weak link and it
is the glutes and hamstrings which require pre-exhaustion. Performing leg
extensions prior to leg press would produce a deep level of inroad in the
thighs, but reduce the effectiveness of the press for the glutes and hamstrings.
As form improves and resistance increases leading to greater levels of
intensity, volume must be further reduced. For more advanced trainees requiring
even briefer workouts, I suggest the following routine.
Advanced A & B Routine - Machines
Workout A
Leg Press
Front-Grip Pulldown
Overhead Press
Workout B
Low Back
Compound Row
Chest Press
Calf Raise
Advanced A & B Routine - Free Weights
Workout A
Barbell Squat
Front-Grip Pulldown OR Weighted Chin-Up
Barbell Overhead Press
Workout B
Stiff-Legged Deadlift
Bent-Over Barbell Row
Barbell Bench Press OR Weighted Dip
Calf Raise
If you wish to perform direct exercises for the muscles of the arms, shoulders
or some other area, rather than add them on to the end of either the A or B
workout, I suggest performing them as a separate C workout. Specialization
routines for specific bodyparts are listed below.
Some very advanced trainees or those with very low tolerance for intense
training may require even lower volume workouts than in the advanced A & B
routine. The following routine is divided into even briefer A, B & C workouts.
Workout C is optional, and can be dropped entirely, or performed once every 2nd
or 3rd rotation.
Advanced A, B & C Routine - Machines
Workout A
Leg Press
Front-Grip Pulldown
Workout B
Low Back
Chest Press
Workout C
Compound Row
Overhead Press
Calf Raise
Advanced A, B & C Routine - Free Weights
Workout A
Squat
Front-Grip Pulldown OR Weighted Chin-Up
Workout B
Stiff Legged Deadlift
Barbell Bench Press OR Weighted Dip
Workout C
Bent-Over Barbell Row
Barbell Overhead Press
Calf Raise
The following are specialization workouts addressing particular muscular
structures. These should be performed as separate workouts.
Pre-Exhaust Arm Routine
Front-Grip Pulldown OR Weighted Chin-Up
Biceps
Chest Press OR Weighted Dip
Triceps
Leg Press OR Squat (optional)
Pre-Exhaust Delt and Trap Routine
Shoulder Shrug
Rowing Torso OR Bent Over Dumbbell Flies
Lateral Raise
Overhead Press
Leg Press OR Squat (optional)