If you’re looking for a workout plan that combines high reps and low reps sets, you’ve come to the right place.
In this article, I’ll share a couple of workout routines. One involves performing high rep and low rep sets on alternate days and the other integrates low and high rep sets in each session.
These programs will allow you to train in an organized way and help you take your fitness to the next level.
About High Rep Low Rep Training
High Rep Training
- Goal: Good for building muscular endurance, improving symmetry, and bringing out the best shape.
- Rest Period: Involves shorter rest periods between sets (15-90 seconds).
- Intensity: 40-60% of your one-rep max (1RM).
- Focus Exercises: Deadlifts, Bench Presses, Overhead Pressing, Barbell Rows, Squats, etc.
Low Rep Training
- Goal: Good for developing strength and stimulating hypertrophy.
- Rest Period: Involves longer rest periods between sets (2-5 minutes).
- Intensity: 75-90% of your one-rep max (1RM).
- Focus Exercises: Biceps Curls, Chest Flies, Triceps Extensions, Lateral Raises, etc.
Combining high rep (with heavy weights) and low rep (with light weights) training will help you achieve a strong, jacked, and proportional physique over time.1 Schoenfeld BJ, Peterson MD, Ogborn D, Contreras B, Sonmez GT. Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men. J Strength Cond Res. 2015 Oct;29(10):2954-63. doi: 10.1519/JSC.0000000000000958. PMID: 25853914, 2Yeom DC, Hwang DJ, Lee WB, Cho JY, Koo JH. Effects of Low-Load, High-Repetition Resistance Training on Maximum Muscle Strength and Muscle Damage in Elite Weightlifters: A Preliminary Study. Int J Mol Sci. 2023;24(23):17079. Published 2023 Dec 3. doi:10.3390/ijms242317079
Workout Instructions
Rest: Take a longer rest (2-4 minutes) during low rep heavy weight training and shorter rest (30 to 90 seconds) between lightweight high rep sets.
Selection of Exercises: Choose compound movements for low-rep training and isolation exercises for high-rep sets.
Target Muscle Groups: Perform low-rep sets with heavy weights to train the larger muscle groups, such as the chest, back, and quads, and aim to hit the smaller muscle groups with high reps low load training.
Warm-up: Get your body temperature up and ease muscle stiffness before strength training with dynamic stretches and resistance band warm-up exercises.
Sessions/Week: This is a 6-day split. But if you don’t train six times weekly, you can simply continue from where you left off.
Duration/Session: 60 to 75 minutes.
Experience Required: This program is for experienced lifters, whether male or female.
Alternating Day High Rep Low Rep Split for Building a Jacked Body
Day 1 – High Rep Workout
| Exercises | Sets | Reps |
|---|---|---|
| Kettlebell Swings | 2 | 20/arm |
| Leg Extensions | 2 | 20-25 |
| Single-arm DB Row | 2 | 25/side |
| Barbell Curls | 2 | 20-25 |
| Triceps Pushdowns | 2 | 20-25 |
Day 2 – Low Rep Training
| Exercises | Sets | Reps |
|---|---|---|
| Flat Bench Press | 4 | 4-6 |
| Back Squats | 4 | 4-6 |
| Bent-over Rows | 4 | 4-6 |
| Overhead Press | 4 | 4-6 |
Day 3 – High Rep Light Weight Workout
| Exercises | Sets | Reps |
|---|---|---|
| 1-arm Kettlebell Clean | 2 | 15/side |
| Leg Curls | 2 | 20-25 |
| Seated Pec Fly | 2 | 20-25 |
| 1-arm Lateral Raises | 2 | 15/side |
| Reverse Barbell Curls | 2 | 20-25 |
Day 4 – Low Rep Training
| Exercises | Sets | Reps |
|---|---|---|
| Deadlifts | 4 | 4-6 |
| Push Press | 4 | 4-6 |
| Seated Row | 4 | 6-8 |
| Hammer Strength Incline Press | 4 | 6-8 |
Day 5 – High Rep Light Weight Workout
| Exercises | Sets | Reps |
|---|---|---|
| Front Lunges | 2 | 15/leg |
| Preacher Curls | 2 | 20-25 |
| Overhead Triceps Extensions | 2 | 20-25 |
| Reverse Cable Fly | 2 | 20-25 |
| Calf Raises | 2 | 25-30 |
Day 6 – Low Rep Heavy Weight Training
| Exercises | Sets | Reps |
|---|---|---|
| Barbell Hang Clean | 3 | 4-6 |
| Barbell Thrusters | 3 | 4-6 |
| Lat Pulldown | 3 | 6-8 |
| Hip Thrusts | 3 | 6-8 |
| Cable Crossover | 3 | 6-8 |
6-Day Split That Combines High Rep Low Rep Training
Day 1 – Legs, Chest, and Arms
| Exercises | Sets | Reps |
|---|---|---|
| Back Squats | 4 | 4-6 |
| Flat Bench Press | 4 | 4-6 |
| Cable Crossover | 3 | 15-20 |
| Triceps Pushdowns | 3 | 20-25 |
| Barbell Curls | 3 | 20-25 |
Day 2 – Back, Shoulder, and Abs
| Exercises | Sets | Reps |
|---|---|---|
| Lat Pulldown | 4 | 6-8 |
| Overhead Press | 4 | 4-6 |
| Lateral Raises | 3 | 15-20 |
| Cable Reverse Fly | 3 | 15-20 |
| Cable Crunches | 3 | 20-25 |
Day 3 – Legs, Chest, and Arms
| Exercises | Sets | Reps |
|---|---|---|
| Leg Extensions | 3 | 20-25 |
| Romanian Deadlift | 4 | 4-6 |
| Incline Bench Press | 4 | 4-6 |
| Bar Dips | 3 | 15-20 |
| Incline DB Curls | 3 | 15-20 |
Day 4 – Back, Shoulder, and Abs
| Exercises | Sets | Reps |
|---|---|---|
| Bent-over Row | 4 | 5-6 |
| Push Press | 4 | 5-6 |
| Shrugs | 3 | 15-20 |
| Single-arm Row | 3 | 15/side |
| Cable Crunches | 3 | 20-25 |
Day 5 – Legs, Chest, and Arms
| Exercises | Sets | Reps |
|---|---|---|
| Leg Curls | 3 | 20-25 |
| Lunges | 3 | 5/leg |
| Calf Raises | 3 | 20-25 |
| Close Grip Press | 3 | 6-8 |
| Pec Deck Fly | 3 | 15-20 |
| Reverse Curls | 3 | 15-20 |
Day 6 – Back, Shoulder, and Abs
| Exercises | Sets | Reps |
|---|---|---|
| Deadlifts | 4 | 4-6 |
| Close Grip T Row | 4 | 5-6 |
| Plate Front Raises | 3 | 15-20 |
| Face Pull | 3 | 15-20 |
| Cable Crunches | 3 | 20-25 |
References
- 1Schoenfeld BJ, Peterson MD, Ogborn D, Contreras B, Sonmez GT. Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men. J Strength Cond Res. 2015 Oct;29(10):2954-63. doi: 10.1519/JSC.0000000000000958. PMID: 25853914
- 2Yeom DC, Hwang DJ, Lee WB, Cho JY, Koo JH. Effects of Low-Load, High-Repetition Resistance Training on Maximum Muscle Strength and Muscle Damage in Elite Weightlifters: A Preliminary Study. Int J Mol Sci. 2023;24(23):17079. Published 2023 Dec 3. doi:10.3390/ijms242317079
