The LOHILO Muscle Building System

Type: Split
Level: Intermediate
Days per week: 6 days
Sex: Male & Female

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.

Day 1

Chest and Shoulders

Incline dumbbell press

SuperSet #1 Sets: 2-3 Reps: 12-16

Barbell incline bench press - medium grip

SuperSet #1 Sets: 2-3 Reps: 12-16

Wide-grip decline barbell bench press

SuperSet #2 Sets: 2-3 Reps: 12-16

Decline dumbbell bench press

SuperSet #2 Sets: 2-3 Reps: 12-16

Dumbbell flyes

Triset #1 Sets: 2-3 Reps: 12-16

Dips - chest version

Triset #1 Sets: 2-3 Reps: 12-16

Front dumbbell raise

Triset #1 Sets: 2-3 Reps: 12-16

Arnold dumbbell press

SuperSet #3 Sets: 2-3 Reps: 12-16

Side lateral raise

SuperSet #3 Sets: 2-3 Reps: 12-16

Seated bent-over rear delt raise

SuperSet #4 Sets: 2-3 Reps: 12-16

Side lateral raise

SuperSet #4 Sets: 2-3 Reps: 12-16

Barbell shrug

SuperSet #5 Sets: 2-3 Reps: 12-16

Low pulley row to neck

SuperSet #5 Sets: 2-3 Reps: 12-16

Day 2

Back and Arms

Wide-grip lat pulldown

SuperSet #1 Sets: 2-3 Reps: 12-16

Seated cable rows

SuperSet #1 Sets: 2-3 Reps: 12-16

Wide-grip pulldown behind the neck

SuperSet #2 Sets: 2-3 Reps: 12-16

V-bar pulldown

SuperSet #2 Sets: 2-3 Reps: 12-16

Pullups

SuperSet #3 Sets: 2-3 Reps: 12-16

Barbell curl

SuperSet #3 Sets: 2-3 Reps: 12-16

Preacher curl

Triset #1 Sets: 2-3 Reps: 12-16

Cable hammer curls - rope attachment

Triset #1 Sets: 2-3 Reps: 12-16

Preacher hammer dumbbell curl

Triset #1 Sets: 2-3 Reps: 12-16

Standing dumbbell triceps extension

SuperSet #4 Sets: 2-3 Reps: 12-16

Triceps pushdown

Sets: 2-3 Reps: 12-16

Day 3

Legs

Barbell squat

Sets: 3-4 Reps: 12-16

Leg press

Sets: 3-4 Reps: 12-16

Leg extensions

Sets: 3-5 Reps: 12-16

Lying leg curls

Sets: 3-5 Reps: 12-16

Seated calf raise

Sets: 3-5 Reps: 15-20

Day 4

Chest and Shoulders

Dips - chest version

Sets: 2-3 Reps: 2

Side lateral raise

Sets: 2-3 Reps: 2

Barbell shrug

Sets: 2-3 Reps: 2

Day 5

Back and Arms

Seated cable rows

Sets: 2-3 Reps: 2

Wide-grip lat pulldown

Sets: 2-3 Reps: 2

Pullups

Sets: 2-3 Reps: 2

Preacher curl

Sets: 2-3 Reps: 2

Machine preacher curls

Sets: 2-3 Reps: 2

Triceps pushdown

Sets: 2-3 Reps: 2

Day 6

Legs

Barbell squat

Sets: 2-3 Reps: 2

Leg press

Sets: 2-3 Reps: 2

Seated calf raise

Sets: 2-3 Reps: 2

Lying leg curls

Sets: 2-3 Reps: 2

Leg extensions

Sets: 2-3 Reps: 2

Day 7 - rest day

Description is empty

No exercises