If you’re reading this, chances are you’re tired of spending two hours in the gym doing endless sets that leave you exhausted but not any bigger. Or maybe you just hate high volume training because it fries your joints and drains your motivation by Thursday.
Good news. There’s another way. Low volume high intensity training is a classic time tested approach for lifters who want muscle strength and more time to live life outside the squat rack.
This isn’t a lazy shortcut. It’s smart focused and brutal in all the best ways. You’ll do fewer sets but each set will count. It’s about pushing your body to work harder in less time so your workouts stay short but productive and your results don’t stall.
Sound good. Let’s break down exactly how this works and give you a simple 6 day plan you can stick to for weeks without burning out.
What is Low Volume High Intensity
Low volume means fewer working sets overall. High intensity means pushing those sets to your true limit. You won’t be doing 6 sets of 12 curls you’ll do 2 or 3 brutally hard sets sometimes to failure or just shy of it.
This method works because your muscles respond best to the final challenging reps that actually spark growth. High intensity lifters don’t waste energy on fluff. They warm up properly then attack each set like it’s the only one that matters.
Who Should Train Like This
If you’ve got a year or more of lifting under your belt you’ll love this. Beginners can try it too but it works best when you know how to push yourself safely to near failure with good form.
Also perfect for
- Lifters short on time
- People who hate marathon workouts
- Those who prefer lifting heavy and resting more
The Split
We’ll run a 6 day push pull legs split repeated twice each week. Each session focuses on heavy compound moves with just enough accessory work to fill in the gaps.
Day 1 Push A Heavy Chest Shoulders Triceps
Day 2 Pull A Heavy Back Biceps
Day 3 Legs A Heavy Quads Glutes Hams
Day 4 Push B Variation Moderate Volume
Day 5 Pull B Variation Moderate Volume
Day 6 Legs B Variation Moderate Volume
Day 7 Rest and recover
Day 1 Push A Heavy
Goal Build raw pressing strength with minimal sets and max effort.
- Flat Bench Press 3 sets of 4 to 6 reps
- Standing Overhead Press 2 sets of 6 to 8 reps
- Weighted Dips 2 sets of 6 to 8 reps
- Lateral Raises 2 sets of 10 reps slow and controlled
Rest 2 to 3 minutes on big lifts 60 to 90 seconds on isolation.
Day 2 Pull A Heavy
Goal Heavy rows big pulls hit thickness and strength.
- Weighted Pull Ups or Chin Ups 3 sets of 4 to 6 reps
- Barbell Bent Over Row 3 sets of 5 to 7 reps
- Face Pulls 2 sets of 10 reps
- Barbell Curl 2 sets of 8 reps
Rest Take your time on rows and pulls. Good form beats ego lifting.
Day 3 Legs A Heavy
Goal Train the big leg movers. Low reps big weights solid form.
- Back Squat 3 sets of 4 to 6 reps
- Romanian Deadlift 2 sets of 6 to 8 reps
- Leg Press 2 sets of 8 reps
- Standing Calf Raise 2 sets of 10 reps
Rest 2 to 3 minutes for squats and RDLs. Full recovery means better lifts.
Day 4 Push B Moderate
Same muscles different moves hit slightly higher reps same effort.
- Incline Dumbbell Press 3 sets of 6 to 8 reps
- Seated Dumbbell Shoulder Press 2 sets of 8 reps
- Cable Fly 2 sets of 10 reps
- Skull Crushers 2 sets of 8 to 10 reps
This session is a touch lighter but still hard.
Day 5 Pull B Moderate
Mix in pull angles for a complete back and bicep hit.
- Lat Pulldown Wide Grip 3 sets of 6 to 8 reps
- Single Arm Dumbbell Row 2 sets of 8 reps per side
- Reverse Fly Rear Delt 2 sets of 12 reps
- Hammer Curl 2 sets of 8 to 10 reps
Day 6 Legs B Moderate
Switch squat variations and add single leg moves for balance.
- Front Squat or Goblet Squat 3 sets of 6 to 8 reps
- Hip Thrust 2 sets of 8 to 10 reps
- Walking Lunge 2 sets of 20 steps total
- Seated Calf Raise 2 sets of 12 reps
Day 7 Rest and Recover
No excuses here this is when your muscle actually grows. Walk stretch maybe hit a sauna or do some light mobility work.
How To Push Intensity Safely
- Use a controlled negative don’t drop the weight fast. Slow lowers build muscle.
- Take sets to technical failure not ugly failure. Once form breaks you’re done.
- Log your lifts progressive overload is still king. Add weight or a rep when you can.
- Focus your mind no phone scrolling mid set. Every set counts.
Nutrition The Other Half
Low volume high intensity works best when your diet supports it. No fuel no gains.
- Eat 0.8 to 1 gram protein per pound of bodyweight daily.
- Be in a small calorie surplus to grow 200 to 400 extra calories daily.
- Hydrate. Heavy lifting dehydrates you faster than you think.
- Sleep 7 to 8 hours. You can’t out train bad sleep.
Who This Split Is Not For
- People who can’t push themselves alone these sets hurt in a good way.
- Total beginners who don’t know good form yet.
- Anyone chasing high volume pump chasing workouts.
Why You’ll Love It
- Shorter sessions 45 to 60 minutes max.
- Simple tracking you know exactly what to beat next week.
- Easy to recover from if you sleep and eat well.
- Leaves you hungry to train not burnt out and dreading the gym.
Final Words
Don’t confuse low volume with lazy lifting. Every set counts more now so make it count. If you can add weight or squeeze one more clean rep next time you win.
Stick to this split for 6 to 8 weeks. Eat like you mean it. Rest properly. Watch your strength jump and your physique fill out without wasting hours on junk sets.
Train hard train smart grow big. This is how you build muscle the focused way one intense set at a time. You got this
