Dual Frequency (brosplit inspired)

Dual Frequency Build is not your average bro-split. While it retains the satisfying structure of isolating muscle groups across the week, it elevates the concept by ensuring strategic frequency — hitting each muscle group around twice per week, either directly or indirectly, to maximize hypertrophic response and neurological adaptation.

Each workout is built around one or two primary muscle groups, followed by secondary work that complements the main lift. For example:

- Chest day includes triceps activation.
- Back day includes hamstrings via deadlifts.
- Leg day includes light rowing for posterior chain reinforcement.
- Shoulder day includes light chest work to fill frequency gaps.
- Arm day wraps up the week with focused isolation, light legs and core engagement.

Repetition ranges:

4–8 reps on primary lifts for strength and motor unit recruitment.
8–12 reps for most hypertrophy movements.
12–15+ reps for isolations, mind-muscle connection, and volume-based fatigue.

Design considerations:
- Deadlifts on back day allow the program to hit hamstrings twice (with RDLs on leg day) while keeping squat focus on quads
- Chest-supported rows reduce spinal fatigue on back day after deadlifts
- Shoulder work is balanced between overhead pressing and lateral/rear delt volume, reducing risk of imbalances
- Arm day serves as both a finisher and a recovery pump session — high reward, low systemic cost. I have added some quad-focused exercises here to give the quads some more frequency.
-No extreme overlapping ensures you never crush the same muscle two days in a row, yet frequency remains high enough for adaptation

You are entirely free to switch up the exercises if you feel like it. 

Suggested Weekly layout:
Monday:	       Chest + Light Triceps
Tuesday:	Back + Hamstrings (Deadlift)
Wednesday:	Shoulders + Light Chest
Thursday:	Legs + Light Back
Friday:    	Rest/Active recovery
Saturday:       Arms + Core + Quads
Weekend:	Rest or Active Recovery

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Dip (Weighted)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Chest + Light Triceps

Deadlift (Barbell)

Wide Grip Lat Pulldown

Chest Supported Row (Machine)

Lat Pulldown (Single Arm)

Shrug (Dumbbell)

Standing Calf Raise

Back + Hamstrings

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Y Raise

Push Up

Shoulders + Light Chest

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Romanian Deadlift (Barbell)

Pull-Up (Bodyweight)

Legs + Light Back

Bicep Curl (EZ Bar)

Hammer Curl (Cable)

Tricep Dip

JM Press

Bicep Curl (Cable)

Heel-Elevated Goblet Squat

Leg Curl

Hanging Leg Raise

Arms + Core + Quads

0 reviews for Dual Frequency (brosplit inspired)