EDT Workout Plan from Dr. Workout Fitness
You have to hit each PR Zone for 20 minutes each and at the end of these 20 mins, you must have done at least 60 reps of both the exercises in total. Let’s take an example of bench press and chins, you must be doing 30-35 reps of bench press and 30-35 reps of chins. Rest period is depending on individual, it may be of 1 mins or of 3 mins.
You just have to follow a simple and effective routine.
Monday:
First 20 mins Time period
- A-1: Barbell Bench Press
- A-2: Dumbbell Chest-Supported Rows
Second 20 mins Time Period
- B-1: Incline Dumbbell Press
- B-2: Seated Rows
Tuesday:
First 20 mins Time Period
- A-1: Barbell Glute Bridges
- A-2: Ball Leg Curls
Second 20 mins Time Period
- B-1: Dumbbell Goblet Squats
- B-2: Back Extensions
Wednesday: Rest
Thursday:
First 20 mins Time Period
- A-1: Barbell Curls
- A-2: Dumbbell Overhead Press
Second 20 mins Time Period
- B-1: Hammer Curls
- B-2: Triceps Pushdowns
Friday:
First 20 mins Time Period
- A-1: Leg Press
- A-2: One-arm Dumbbell Rows
Second 20 mins Time Period
- B-1: Dumbbell Reverse Lunges
- B-2: Dumbbell Floor Press
Saturday: Rest
Sunday: Rest
This is just a sample workout plan. There are endless number of EDT pairs. So, you can personalize your routine according to your fitness goals.
Escalating Density Training Pairs
The number of pairs of EDT exercises are endless. The main need is that each exercise in the pair involves different muscles. The important thing is that you choose the pair of exercise as when you are performing, one group muscles can rest. The few pairs of antagonistic movements which are commonly used are:
| Upper Body |
| Bench Press and Chins |
| Low Cable Row and Barbell Military Press |
| Lat Pulldown and Triceps Pushdown |
| Close-Grip Bench Press and Bent Rows |
| Standing Barbell Curl and Lying Dumbbell Triceps Extension |
| Floor Press and Reverse-Grip Cleans |
| Push-Up and Pull-Up |
| Lateral Raise and Cable Arm Adduction |
| Straight-Arm Pulldown and Plate Raise |
| Lower Body |
| Leg Extension and Leg Curl |
| Front Squat and Back Extension |
| Seated Calf Raise and Tibealis Curl |
| Hip Abduction and Hip Adduction |
| Full Body |
| Back Squat and Chins |
| Front Squat and Dips |
| Deadlift and Floor Press |
| Overhead Squat and Clean Pull |
| Muscle-Up and Power Clean |
| Back Extension and Ball Crunch |
| Upper And Lower Body Movements |
| Dumbbell shoulder press and squat |
| Leg press and Bent-over row |
| Dead lift and Bench press |
| Push And Pull Movements |
| Lat pull-down and Chest press |
| Seated wide-grip row and Incline Press |
| Chin-ups and Overhead press |
| Distinct, Whole-Body Movements |
| Dead lift and chin-up |
| Pushup and Kettlebell swing |
| Stability ball pike and Squat jump |
| Unilateral Movements |
| Lunge on right & left sides |
| Split squat on right & left sides |
| Single-arm cable row on right & left sides |
| Bodyweight Exercises |
| Diamond pushup and pull-up |
| Bench dip and decline bench sit-up |
| Chin-up and supine (inverted) row |
| Isolation Exercises |
| Biceps curl and triceps kickback |
| Leg extension and hamstring curl |
| Chest fly and reverse fly |
This is kind of what I was doing before (Evidence-Based Strength Training):
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