heavy set

gistfile1.txt

---
folder: High Rep Dumbbell & Band Program
color: #3BF27F
Perform 3 days per week (Mon/Wed/Fri recommended). Each workout is designed to be completed in 45 minutes using low weight and high rep ranges. Rest 30 seconds between sets and 1 minute between exercises. Supersets are used to maximize efficiency.

Equipment: Dumbbells, resistance bands, and an adjustable bench.

After 4 weeks, use the final workout to update your training maxes using the auto_1rm_higher method.
---

## Week 1 Day 1
/High Rep Program/Week 1
#5D9CEC

A1. DB Goblet Squat, 3 sets, 20-25 reps, 30s rest
A2. Band Pull-Apart, 3 sets, 20-25 reps, 30s rest
B. DB Single-Arm Row, 3 sets, 18-22 reps, 30s rest
C1. DB Alternating Lunge, 3 sets, 15-20 reps, 30s rest
C2. Band Tricep Pushdown, 3 sets, 18-22 reps, 30s rest
D1. DB Lateral Raise, 3 sets, 15-20 reps, 30s rest
D2. DB Hammer Curl, 3 sets, 15-20 reps, 30s rest

## Week 1 Day 2
/High Rep Program/Week 1
#5D9CEC

A. DB Push Press, 3 sets, 18-22 reps, 30s rest
B1. DB Romanian Deadlift, 3 sets, 18-22 reps, 30s rest
B2. Band Face Pull, 3 sets, 20-25 reps, 30s rest
C. DB Incline Bench Press, 3 sets, 15-20 reps, 30s rest
D1. DB Split Squat, 3 sets, 15-18 reps, 30s rest
D2. DB Concentration Curl, 3 sets, 15-20 reps, 30s rest
E. DB Russian Twist, 3 sets, 20-25 reps, 30s rest

## Week 1 Day 3
/High Rep Program/Week 1
#5D9CEC

A. DB Floor Press, 3 sets, 18-22 reps, 30s rest
B1. DB Reverse Lunge, 3 sets, 15-20 reps, 30s rest
B2. Band Pull-Down, 3 sets, 18-22 reps, 30s rest
C. DB Bent-Over Row (Both Arms), 3 sets, 15-20 reps, 30s rest
D1. DB Lateral Step-Up, 3 sets, 15-18 reps, 30s rest
D2. DB Skull Crusher, 3 sets, 15-20 reps, 30s rest
E. Band Woodchop, 3 sets, 15-18 reps per side, 30s rest

## Week 2 Day 1
/High Rep Program/Week 2
#48CFAD

A1. DB Front Squat, 3 sets, 22-28 reps, 30s rest
A2. Band Y-Raise, 3 sets, 18-22 reps, 30s rest
B. DB Single-Arm Bench Press, 3 sets, 15-20 reps, 30s rest
C1. DB Walking Lunge, 3 sets, 18-22 reps, 30s rest
C2. Band Overhead Tricep Extension, 3 sets, 18-22 reps, 30s rest
D1. DB Upright Row, 3 sets, 15-20 reps, 30s rest
D2. DB Zottman Curl, 3 sets, 15-20 reps, 30s rest

## Week 2 Day 2
/High Rep Program/Week 2
#48CFAD

A. DB Thruster, 3 sets, 15-20 reps, 30s rest
B1. Single-Leg DB Romanian Deadlift, 3 sets, 15-18 reps, 30s rest
B2. Band Pull-Apart, 3 sets, 22-28 reps, 30s rest
C. DB Decline Push-Up (feet on bench), 3 sets, 15-20 reps, 30s rest
D1. DB Step-Through Lunge, 3 sets, 15-18 reps, 30s rest
D2. DB Hammer Preacher Curl, 3 sets, 15-20 reps, 30s rest
E. DB Side Bend, 3 sets, 18-22 reps per side, 30s rest

## Week 2 Day 3
/High Rep Program/Week 2
#48CFAD

A. DB Incline Bench Press, 3 sets, 18-22 reps, 30s rest
B1. DB Goblet Squat Jump, 3 sets, 12-15 reps, 30s rest
B2. Band W-Raise, 3 sets, 15-20 reps, 30s rest
C. DB Renegade Row, 3 sets, 12-15 reps per arm, 30s rest
D1. DB Curtsy Lunge, 3 sets, 15-18 reps, 30s rest
D2. DB Overhead Tricep Extension, 3 sets, 15-20 reps, 30s rest
E. Band Pallof Press, 3 sets, 15-18 reps per side, 30s rest

## Week 3 Day 1
/High Rep Program/Week 3
#FC6E51

A1. DB Bulgarian Split Squat, 4 sets, 15-20 reps, 30s rest
A2. Band Pull-Apart, 4 sets, 25-30 reps, 30s rest
B. DB Chest-Supported Row, 4 sets, 20-25 reps, 30s rest
C1. DB Sumo Squat, 3 sets, 20-25 reps, 30s rest
C2. Band Tricep Kickback, 3 sets, 20-25 reps, 30s rest
D1. DB Front Raise, 3 sets, 18-22 reps, 30s rest
D2. DB 21s (7 bottom half, 7 top half, 7 full curls), 3 sets, 21 reps total, 30s rest

## Week 3 Day 2
/High Rep Program/Week 3
#FC6E51

A. DB Z-Press (seated on floor), 4 sets, 15-20 reps, 30s rest
B1. DB Good Morning, 4 sets, 18-22 reps, 30s rest
B2. Band Face Pull, 4 sets, 22-28 reps, 30s rest
C. DB Floor Press, 3 sets, 18-22 reps, 30s rest
D1. DB Reverse Lunge with Knee Drive, 3 sets, 15-18 reps, 30s rest
D2. DB Spider Curl, 3 sets, 18-22 reps, 30s rest
E. DB Bicycle Crunch, 3 sets, 20-25 reps, 30s rest

## Week 3 Day 3
/High Rep Program/Week 3
#FC6E51

A. DB Push-Up to Row, 4 sets, 15-18 reps, 30s rest
B1. DB Step-Up, 4 sets, 18-22 reps, 30s rest
B2. Band Pull-Down, 4 sets, 20-25 reps, 30s rest
C. DB Meadows Row, 3 sets, 15-20 reps per arm, 30s rest
D1. DB Lateral Lunge, 3 sets, 15-18 reps per side, 30s rest
D2. DB Tate Press, 3 sets, 18-22 reps, 30s rest
E. DB Russian Twist, 3 sets, 22-30 reps, 30s rest

## Week 4 Day 1
/High Rep Program/Week 4
#ED5565

A1. DB Goblet Squat, 4 sets, 25-30 reps, 30s rest
A2. Band Y-T-W Sequence, 4 sets, 8 reps each position, 30s rest
B. DB Seal Row, 4 sets, 20-25 reps, 30s rest
C1. DB Walking Lunge, 4 sets, 20-25 reps, 30s rest
C2. Band Overhead Tricep Extension, 4 sets, 20-25 reps, 30s rest
D1. DB Arnold Press, 3 sets, 15-20 reps, 30s rest
D2. DB Incline Curl, 3 sets, 18-22 reps, 30s rest

## Week 4 Day 2
/High Rep Program/Week 4
#ED5565

A. DB Push Press, 4 sets, 20-25 reps, 30s rest
B1. Single-Leg DB Romanian Deadlift, 4 sets, 18-22 reps, 30s rest
B2. Band Face Pull, 4 sets, 25-30 reps, 30s rest
C. DB Incline Bench Press, 4 sets, 18-22 reps, 30s rest
D1. DB Bulgarian Split Squat Jump, 3 sets, 12-15 reps, 30s rest
D2. DB Drag Curl, 3 sets, 15-20 reps, 30s rest
E. DB Side Plank Row, 3 sets, 15-18 reps per side, 30s rest

## Week 4 Day 3
/High Rep Program/Week 4
#ED5565

A. DB Floor Press, 4 sets, 20-25 reps, 30s rest
B1. DB Sumo Squat, 4 sets, 20-25 reps, 30s rest
B2. Band Pull-Down, 4 sets, 22-28 reps, 30s rest
C. DB Bent-Over Row (Both Arms), 4 sets, 18-22 reps, 30s rest
D1. DB Reverse Lunge, 3 sets, 18-22 reps per leg, 30s rest
D2. DB JM Press, 3 sets, 15-20 reps, 30s rest
E. Band Pallof Press, 3 sets, 18-22 reps per side, 30s rest

## Final Testing Session
/High Rep Program/Testing
#AC92EC

A. DB Goblet Squat, 3 sets, 5-8 reps, 2:00 rest, update auto_1rm_higher
B. DB Bench Press, 3 sets, 5-8 reps, 2:00 rest, update auto_1rm_higher
C. DB Romanian Deadlift, 3 sets, 5-8 reps, 2:00 rest, update auto_1rm_higher
D. DB Overhead Press, 3 sets, 5-8 reps, 2:00 rest, update auto_1rm_higher
E. DB Bent-Over Row, 3 sets, 5-8 reps, 2:00 rest, update auto_1rm_higher