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High Frequency Bodybuilding Program
by Dalton B.
Program Description
Great program for trainees wanting to experiment with higher frequency training. This program follows an upper/lower template with an emphasis on upper body development. The program is lower in set volume per session to allow for a higher frequency. Exercise variety is also utilized to allow for more complete development, less potential overuse issues, variety, and enjoyability. Volume: Exercises are set at 3 sets each but I suggest you start at 2 sets each for a few weeks to see how you recover based on performance and soreness. If you find yourself progressing, you can keep it how it is. But if you find yourself with no soreness, solid performance improvement, and energy to do more you can try to move up to 3 sets on those exercises. Intensity: RPE is set at 9 to 10 but within proper technique. If you’re breaking down in form then you’ve surpassed an RPE 10 because you cannot perform a rep with standard form. Rep Range: Decide between 5 to 10 reps and 10-15. You will pick one and stick with it until you plateau for 2 weeks straight, when you do, rotate to the other rep range. When you reach the top of the rep range on a set, add the smallest amount of weight that you can. Program Length: This program is set at 2 weeks but it can be ran for months and months if you’re properly rotating rep ranges and have a good diet and lifestyle outside of the gym. Diet: Due to the high volume and frequency of the program, being in a calorie surplus is recommended but this program would also work great in a recomp or cutting context as well. Exercise Substitutions: Bodybuilding allows for a massive exercise selection so most lifts can be replaced with something else that biases the same muscle group. For example, a chin-up can be replaced with a neutral grip pull-up or a regular pull-up or pulldown. A cable row could be replaced by a dumbbell row, a dumbbell pullover could be replaced by a cable or machine, so on and so forth. Supersets: Perform exercise 1 then 2 then rest. If you need to catch your breath between exercises you can, I don’t want you to have a heart attack mid session. Rest Times: 90 seconds to 3 minutes per superset. If you’re out of breath to the point where you can’t perform well, take a bit longer. Rest times are guidelines not rules. This program serves as a starting point that you can run and adjust over time. Slowly try out new lifts and see how you like them, just try to stick to the general structure of the program. Good luck!
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
2 weeks
Time Per Workout
50 minutes
Created
Apr 25, 2024 11:05
Last Edited
May 08, 2024 02:27
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Week 1
1 / 2 Weeks
Day 1
2A
Chin-Up (Weighted)
3 Sets
@9
2B
Dip (Weighted)
3 Sets
@9
3A
Rear Delt Row
3 Sets
@9
3B
Single Arm Shoulder Press
3 Sets
@9
4A
Thick Rope Curl
3 Sets
@10
4B
Lateral Raise (Dumbbell)
3 Sets
@10
5
French Press
3 Sets
@10
Day 2
1
Squat (Barbell)
3 Sets
-
@9
2
Leg Extension
3 Sets
@9
3
Leg Curl
3 Sets
@9
4
Hanging Leg Raise
3 Sets
@9
Day 3
1A
Pullover (Dumbbell)
3 Sets
@9
1B
Lateral Raise (Dumbbell)
3 Sets
@9
2A
Dip (Weighted)
3 Sets
@9
2B
Seated Row (Cable)
3 Sets
@9
3A
Bicep Curl (EZ Bar)
3 Sets
@10
3B
Tricep Pushdown (Cable)
3 Sets
@10
4
Single Arm Overhead Tricep Extension
3 Sets
Day 5
2A
Chin-Up (Weighted)
3 Sets
@9
2B
Dip (Weighted)
3 Sets
@9
3A
Rear Delt Row
3 Sets
@9
3B
Single Arm Shoulder Press
3 Sets
@9
4A
Thick Rope Curl
3 Sets
@10
4B
Lateral Raise (Dumbbell)
3 Sets
@10
5
French Press
3 Sets
@10
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
@9
2
Leg Press (45 Degrees)
3 Sets
@9
3
Leg Curl
3 Sets
@9
4
Hanging Leg Raise
3 Sets
@9
Day 1
1A
Pullover (Dumbbell)
3 Sets
@9
1B
Lateral Raise (Dumbbell)
3 Sets
@9
2A
Dip (Weighted)
3 Sets
@9
2B
Seated Row (Cable)
3 Sets
@9
3A
Bicep Curl (EZ Bar)
3 Sets
@10
3B
Tricep Pushdown (Cable)
3 Sets
@10
4
Single Arm Overhead Tricep Extension
3 Sets
Day 3
2A
Chin-Up (Weighted)
3 Sets
@9
2B
Dip (Weighted)
3 Sets
@9
3A
Rear Delt Row
3 Sets
@9
3B
Single Arm Shoulder Press
3 Sets
@9
4A
Thick Rope Curl
3 Sets
@10
4B
Lateral Raise (Dumbbell)
3 Sets
@10
5
French Press
3 Sets
@10
Day 5
1A
Pullover (Dumbbell)
3 Sets
@9
1B
Lateral Raise (Dumbbell)
3 Sets
@9
2A
Dip (Weighted)
3 Sets
@9
2B
Seated Row (Cable)
3 Sets
@9
3A
Bicep Curl (EZ Bar)
3 Sets
@10
3B
Tricep Pushdown (Cable)
3 Sets
@10
4
Single Arm Overhead Tricep Extension
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
-
@9
2
Leg Extension
3 Sets
@9
3
Leg Curl
3 Sets
@9
4
Hanging Leg Raise
3 Sets
@9
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
@9
2
Leg Press (45 Degrees)
3 Sets
@9
3
Leg Curl
3 Sets
@9
4
Hanging Leg Raise
3 Sets
@9