Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration8 weeks
- Days Per Week6
- Time Per Workout30-45 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
- Target Gender Male & Female
- Workout PDF Download 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)
*SS = Super Set (performing next exercise without rest)
*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.).
26 Comments
Little confused on the supersets can you give me an example of the first and last superset of each muscle group like what would I super set it say’s superset next to them but you are saying last and first of each muscle group Thankyou man
Incline Dumbbell Press and Incline Machine Press -
Do one set of the dumbbell presses first. As soon as you finish, without rest, go straight to the machine and do the presses there. Doing two exercises like this back-to-back is a superset. After you finish both exercises, that is one superset. Repeat for the number of supersets that is on the chart. Hope this helps!
Looks great! I can't wait to try it, but I have costochondritis and can't work chest at all. How would you suggest modifying this routine to eliminate chest? Just add volume to other bodyparts?
Hey Brian.
I will start with the hi-lo program today.
But are you doing Incline Dumbbell Bench Press 12-16 reps & Machine Incline Bench Press 12-16 reps like a supersæt and then you take a rest for 60 seconds? And start again and so on, and so on
Hey Brian.
I will start with the hi-lo program today.
But are you doing Incline Dumbbell Bench Press 12-16 reps & Machine Incline Bench Press 12-16 reps like a supersæt and then you take a rest for 60 seconds? And start again and so on, and so on
What type of diet do you follow? I am 6'3 225lbs with 13% body fat and am having some trouble breaking below 13%. I just started these workouts today with the purpose of cutting and so far I loved the workout today. Just looking for some helpful diet tips. I have a pretty fast metabolism and eat around 3,000-3,500 calories each day with 1.5 grams of protein per pound
on the strength days it shows 2-3 x 2 reps... video shows 2-3 x 4-6 reps.
couple question, is it ok to replace chest machine with db/barbell to get same results? also what are the type of warm-up to do with the strength training, like sets/reps. very hyped to try this, needed something to get out of a plateau.
What's the best weight for the hit days medium? And heavy for strength?
Cheers
Can you tell me what weight range to be using? Is it best to use medium weights to build muscle on the hHIT DAYS and Heavy weights on the strength days? I keep reading different things on the web.
Cheers
Hey Brian should I do cardio before my workout or after?
Hey man great routine! How can deadlifts or rack pulls be put into this program? Also, what kind of results in terms of size and strength should I expect after about 6 weeks?
I like the structure of thus program but I was curious on how many weeks you would run this. Thanks
This workout is the truth
Hey what kind of results did you see on this program? Thanks
When you have a paired superset do you alternate between the two, for example one set of Incline Dumbbell Bench Press and then move to Machine Incline Bench Press and keep doing that until you have completed three sets for each. Or do you finish all three sets with Incline Dumbbell Bench Press and then move onto Machine Incline Bench Press. Also how long of a break would you recommend to take in between each pair of supersets and how long in between each set.
Hi Brian.
Great Workout! but i have a couple of questions.
Should i do cardio or not?
what about abs exercises?
any supplements needed?
thank you :)
Hey Max!
Cardio is up to you, if you are cutting then I suggest 3-5 days of cardio a week. If you are bulking it is optional for you to do cardio. I do abs every other day on the Lohilo but once again it is not necessary. Supplements are never required but they are helpful in circumstances. For example, pre workouts are great if you have a hard time getting pumped for the gym and protein powder is great if you have a hard time hitting your protein macros.
Good luck!
Just started this workout a few days ago . I'll update in a bit to post results and such. Feels like a great routine so far . Very challenging.
Great to hear that you are enjoying it my friend! Can't wait to see your updates!
Hey dude! i did this routine a while back with my brother and saw freakin crazy strength and physique improvements. keep us posted on yours
Feel free to leave any comments you have here and I'll do my best to answer them all!
How much do we rest in the Hi and Lo per set?
What is the rest periods for the HIT & Strength workouts?
The rest periods for the HIT days are 30-60 seconds (maximum) and then rest periods for strength days are 1-3.5 minutes! The video clarifies everything :)
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